I have done a few 70.3’s and as long as you stay consistent and listen to your body you should be good. I usually use modified Pfitz workouts but personally keep the running intervals down to once a week. Also spacing out the workouts strategically vs you running hard workouts helps also.
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My initial plan was to do a 10k prep, Jack Daniel plan (well, my version of it anyway), and keep the bike at a certain level rather than drop it off - with the objective of doing a solid 10k early fall. I’ve done mostly halfs in the last few years, and I wanted the thrill of a fast 10k again. Not sure there will be races by that time. I’ve got time, I’m only doing early base in running now - 50-70 minutes runs really easy pace. Speed work will start in a couple of weeks.
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Aside from being a rock hard workout, I wondered why this was quite so hard today. I realised I’ve only done 1 VO2 workout in almost 6 weeks - yep I think that’ll do it!!
Had to pause mid interval a few times to let my legs recover, extend the recovery by about minute after the 2nd interval and dial intensity down too. Need to pay my VO2 some serious attention!
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I went for the scheduled Ramp Test today. My best result so far but still under where I feel my FTP actually is. I didn’t expect it to go up after a month of unstructured riding, but I’ve been riding regularly enough where I expected to at least maintain it. I suspect a 8 minute test will verify this. That said, I think I’ve spent enough time hitting some VO2 Max work indoors where I seem to be able to push a bit further which is getting me closer to a “successful” ramp. There are clearly two big factors for me which I know I can improve - cooling, I have that Lasko fan that is recommended but I need more. I need to cool my upper body and head more for this test and any other hard workout for that matter. The second is psychological, I need to ditch the HR monitor for these tests and learn to read into my RPE instead. Seeing my “max indoor HR” (in quotes for a reason) freaks me out and gets into my head. I bet I could have pushed for another 10-15 seconds, maybe. I was very close to my maximum physical effort.
Followed by Taku:
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BOOM! 10% increase.
Congratulations.
Commiserations.
Condolences to your legs 
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Gould+1 for me Gould+1. Wasn’t too bad, I’d skipped the weekend’s workouts for outdoor rides given the UK’s continuing fine weather so was pretty fresh for this, form of -10 prior to starting. Got interrupted in the next to last interval by a delivery of bits for my wife’s bike.
I’d considered creating a workout similar to Gould but with shorter efforts, say 30 seconds, and longer tails in the region of five to ten minutes so it was interesting to see how it went.
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Perkins -1 last night for me. I’m 3 weeks into Monday Movie Night long rides - an “easier” 2 hour ride to get some additional TSS into SSB1LV+running. Something to spin the legs out after a hard Sunday and get them primed for track workouts on Tuesday. It’s the only time during the week I really watch TV, so I use this time to catch up on a movie.
So far I have done Baxter +2, Polar Bear -3, Perkins -1
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So far an outdoor run and thinking about a 30 min trainer easy spin. Starting to get hot in the ATL.
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See you on the forum quite a bit and didn’t realize you’re in ATL as well! I live in Buckhead and run/bike and only swim when actually necessary for a tri…might have to link up sometime!
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Definitely I am in Marietta area by Lassiter high school. I am more of a biking and running person. Swim is just ok but prefer not to.
I ride at least once at one of these: Silver Comet, Bud Plant or Sosebee and I am good with meeting up.
After a disappointing ramp test yesterday I decided that the recovery weeks are not helping me they way they are intended… I absolutely loathe long endurance/aerobic slogs which is exactly what the entire week of recovery consist of! Today I replaced Pettit with Pettit +1 to give myself some punchy sprints to look forward too… it was sooo much fun! I really needed this. Seriously considering switch most of my weekly recovery rides and the recovery week with things like this!
New PR’s for 1,2,5,10 and 20 second power
Wondering if being in erg mode I could’ve gone even higher if I had switched to resistance mode…
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Thimble +5, a really great workout, upped the intensity to 103% for the last set as I felt the previous ones were hard but not really that taxing. First time doing SPBHV and I really like the shorter intense intervalls and I feel that I respond quite well to them.
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The cool part about my foray into Short Power Build (MV) was that I felt like my pain tolerance went up, so when I started doing sweet spot and threshold stuff again, it felt easy.
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2 hours of 85% fun! Not quite sure whether this counts as SS or tempo, but whatever, its all helping me towards my 100m tt target in Sept.
2000kJ of work and 176TSS, that’s got to have earned me a beer, surely? I hope this diet of long SS workouts is going to turn me into a diesel engine.
Aerobic decoupling just under 5%, which is a bit higher than I have seen recently, but I was a bit uncomfortable by the end.
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Today is day #180 of the streak.
Thought about doing 180 minutes at FTP to celebrate.
But instead I did Recess and some core work.
Because its a recovery week and we stick to the plan.
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Ramp Test Day
Overall went well. Think I was able to dig deeper than normal (HR was about 5bpm higher than I usually max out at for a ramp test). Ended up 9 watts higher than my last FTP so pretty happy with the results. Excited for SSBLV2 and getting back into some vo2 work.
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Carillon +2
Carillon is one of those workouts that helps me gauge where I’m at. I recently bumped my FTP again, so I wanted to feel it out before I get into the really hard stuff. Felt fine. Can’t wait till Palisade on Thursday—that’ll be the real test.
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Hit that elusive 1IF today on a Zwift race. Did the Stage 1 Tour For All combined A and B group. It was actually decent-ish in the middle, but I am PROPER sore behind the thighs. Strange how just such a different riding style can use muscles that another doesn’t. Quads feel unused, but oof, the change to the road bike and the hard riding really woke some others up.
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