Just over 4 hours zone 2 @ 18.9mph - lovely day for a ride in the UK - roads were quiet - weather was warm and sunny with not much wind - really enjoyed that…can forget how crap the world is at present when it’s like today…what do the rest of the non cycling population do for their mental health I wonder… 
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This was a fight this morning. Last 2:00 of 2nd and 3rd, last 4:00 of 4th and 5th were lights out, grit your teeth and nail it.
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That’s what is on the menu for me tomorrow 
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This is always a sufferfest after an FTP increase. Even though I bumped mine almost four weeks ago, I’m still acclimating to it… so far, only one “failure” (Palisade - a workout which can kiss my backside.)
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Marcus Baker plus a bit; death by sweetspot continues, this is week 3 now. Today was 105mins at 90% FTP, and I feel the transformation into diesel locomotive working. Somehow, I have found confidence in my ability to old onto an uncomfortable effort level for a long time. I was actually enjoying this at times, even in the 5th, 6th and 7th effort. Does that make me wierd?
4 more big SS workouts to go before a retest… I am already excited! 14 sleeps to go!
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Definitely no - these kind of efforts are the best 
I have the most fun with them and I feel the great satisfaction after any long, steady effort.
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First time having a drink prior to a workout. Not recommended. Perceived excretion greatly increased lol.
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I’ve done that a few times… “What harm could one beer do?”
Well, it never helped, that’s for sure.
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My thoughts exactly. Assumed I would be fine with just one. Lol
Going off plan as with no racing currently I dont need any specific fitness. Been wanting to do this session for a while! Thought it’d be a lot easier than it was.
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This is the second of two ramp tests one straight after the other. The first was riddled with trainer clinch releasing and subsequently giving me an ftp 3w below current.
I was so angry I continued straight onto another and gained 4w.
Technology is great…when it works.
Angrily onwards.
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Another one for the better-with-buddies file. She is killer, but I PR-ed everything over 17 minutes so I’ll take it 
Survived with made-up, 30-second quadrant drills in the last six minutes, and then accidentally dragged Junio and Marco through half an hour of cooldown, because why get off the trainer when you could stay on the trainer, amirite?
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Sadly one of our right wing propaganda rags this year said VE day was a celebration of our victory OVER Europe… hard Brexit jingoism!
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Anyway back on topic. If I was going to desperately try to cling to my ‘generous’ 345w FTP, spending the day before Carpathian Peak +2 gardening was not the way forward! Also to conspire against me, today is the hottest day of the year to date in the UK… So I’m reducing my FTP back down 5w (where I completed Build phase with 100% compliance) - hopefully should make the training a little more enjoyable!
As for the workout, I bumped it down around the 97-99% range after 30 mins or so. I added on 15 mins for a better cool down.
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Monitor +2. I have not done sweet-spot/threshold workouts in a while, and this was not as easy as it should have been - mostly mentally. HR was ok, so the engine is there. Rest day tomorrow, then more running base.
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Gotta say–not a huge fan of microbursts. It’s not that the workout was too hard (I wasn’t suffering like in some of the over/under workouts, eg Leconte), but this was the first time my knees were sore after a workout. I think that punching it 1 second before each interval in order to get the power up (which resulted in the power being quite a bit over the target for a few seconds) was the cause of the soreness. But if I just cruised into each interval at a steady 105 rpms, it’d take 5 seconds to get to the target power (erg mode), and the average power would be 30 watts or so below the target average. I think I’ll use the little ring next time as that’s one of the suggestions for getting the trainer to adjust more quickly.
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Well done - that’s a hard workout!
My display showed that I was hitting low during this workout, so I pushed it for every interval just like you. Reviewing the workout intervals afterwards showed I was slightly over-shooting the majority despite what I was seeing mid-workout. Not sure why this might be…
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Thanks @jarsson - I’ve seen several improvements whilst on my strict sweetspot-only diet, but that strange sense of satisfaction you get from working at that high intensity, and knowing you can hold it - that’s a good feeling!
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