Tonight was Volunteer (done at 110%)
Followd by a short brick run (rTss = 26)
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In preparation to build phase I continue my work during SSB2.5 (so mix of workout from different phases to work on my weaknessesâŚso basically all type of workout;P). Today was Washington +3. I wanted to do Tallac+1 but as I am on phase âwow, training with a fan is so much easierâ I have chosen something harder. It was properly challenging but gratifying.
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Jepson today and Carpathian Peak tomorrow, to be quite frank Iâm shitting it over that one. @JoeX I will do it in Erg mode and you can see what my trace looks like.
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Pheeew⌠This was a âleg-fullâ today.
Was at 270W since a while ago, no FTP test for a long time due to various reasons.
But today I just couldnât put it off any longer.
At 00:21:13 I was completely spent and just âdiedâ.
The positive is that I raised my FTP with roughly 7,25% 
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Jepson for me tonight, the last interval at 102% intensity. Was fine even though I had to take a few days off due to various reasons.
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Thanks but thereâs no need, and I see others comments to - I have a whole thread on it if youâre interested. 
Mount Goode -2
Didnât have the time to do the full plan version so had to cut the recovery valleys short. One thing is for sure, Iâm a grinder. Try as I might to raise my cadence, 82-84rpm just felt right.
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I know Iâm in that too 
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First time trying an indoor workout, outside.
It was ok. Not sure I will do that again. It was great to see the numbers and see what it feels like to sustain watts on a course that I ride all the time. Hard to do. Once you hit a downhill of any grade you really have to smash to sustain the watts despite what it feels like.
Sorry this is kind of long but hopefully it can help someone in the future.
- Wahoo Element Bolt
- Stages Right side only power meter.
I was doing laps on a 3.3 mile rolling loop around Prospect Park in Brooklyn. I loaded the ride as I left my spot, which is 5 miles away from the park, donât do that. Wait til you can actually start the workout. I figured there would be a âstart rideâ option and then a âstart planned workoutâ option. There is not but I might be wrong. I think you can load it and then pause it right away, which is what I did but something about the interface made me doubt that it was working. Iâd wait til you get to your piece of road to start the workout. If you pause it there appears to be an arrow button that allows you to rewind the workout that I tried, but itâs unclear if it was actually rewinding so I ended up just reloading the planned workout once I got there but that only kind of worked.
1. Right out of the gate there are a few visual issues
- the warmup interval looks exactly like the main threshold intervals in terms of size, shape and duration. The target watts say 153-275 for 10 minutes. So, Iâm looking at what appears to be a threshold interval but itâs telling me to do 153-275 watts, thatâs a pretty big swing and I was confused. Just hit any number between 153 and 275? Do an average of the 2 numbers? That canât be right. I just assumed it was skipping the warmup and treated it as the first 275 watt block. Why not just post the target watts? Not a range of watts. Wound up doing 6 threshold intervals instead of the 5, oh well. I would say that 99% of my confusion came from the inconsistencies in the visual language used on the wahoo compared to whatâs used in the TR app. Itâs 2 different albeit similar languages for the same thing.
- In terms of visuals and a pattern language, cyclists are trained to know exactly what a big block just under that ftp line means and itâs not a warmup. If I showed you the image below and asked you what kind of workout it was you would have one answer. 6 intervals at threshold. No question. Maybe best to just show it as a ramp but who knows, probably some programming limitations between TR and Wahoo.
- The image below is from a couple weeks ago. Just to show what the workout looks like in TR. The warmup is clearly the warmup. It is and it isnât 10 minutes between 153 - 275 watts. I get what that means now but at the time it didnât add up. The warmup is 10 min total finishing at threshold but itâs 3 min at 153, 2 at 182, 2 at 213 and 3 at 275.
- During each threshold block it doesnât just give you target power. It shows you a range like 275 - 295. Not sure why they chose to display it like this. My snafu with the warmup led me to think that the low number was irrelevant. So, I just aimed for the high number each time until I realized that the target is actually right in the middle at 285. You end up doing math during each interval trying to figure out what the target wattage is. Just show me the exact target wattage and Iâll do my best to hit it, variation is inevitable.
- I spent a lot of time looking at the wahoo. A lot. I donât recommend doing this on a road you are not familiar with or in traffic.
4. End âplanned workoutâ issues
- once the timer is up on the planned workout it asks you to âend planned workoutâ, assuming your ride will continue. I clicked âendâ. A âresumeâ button is there but it doesnât work. My ride ended with the end of the planned workout. I had to start a new ride for the 5 miles back home. Not ideal but whatever.
3. Upload issues maybe
- The map on iPhone in strava is blank and the ride shows up in my feed but once you click on it, an error pops up and it will not load. Online the segments show up but the map is blank. Update it finally showed up. Not sure what the issue was. Just took a while.
5. Power meter issues
- Power meter was connected but the watts on the display would freeze. Not sure what was going on but I noticed it twice in the same part of the loop, the beginning. I turned on auto lap inside âplanned workoutâ for the blocks and I think it had something to do with the issue but who knows. I was thinking that it was detecting a lap in the geography when it wasnât supposed to. Who knows. I reconnected while riding but you canât do that because it will take your current wattage as â0â so I if you are pedaling at 300 watts when you connect, it will read 0 watts. So I had to stop and recalibrate. The second time it happened it eventually started working again. But during that freeze you are going off of RPE.
In the end Iâd say it was a successful workout in terms of RPE and looking at the power profile. Pretty much nailed it. Much harder than doing it inside.
Comparing indoors to outdoors. Keep in mind I treated the warmup as a threshold interval outside.
The End.
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I was going to have an aneurysm if I had to do Pettit on yet another Wednesday so subbed in Homerâs Nose. SSB2 MV is kicking my ass, and the rest of this week and next week is going to really hurt, but then itâs recovery week
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Spencer +2 today⌠VO2 max is my friend.
I went resistance mode as I was pretty sure I couldnât do 6x @ 120%, and I wanted to start easier and work up through the end.
One more hard workout left in a rough block of SSB 2 LV
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Yesterday was my first vo2 max repeatâŚever. Wasnât hitting target power but at least I stayed on the bike for the entire duration. After about the first 10 intervals I was convinced I wouldnât even make it through the first set, let alone the entire hour. Those 5 minute breaks really are just long enough to convince you to keep going.
All of that said, felt like a really productive session and I was properly flattened by the end of it.
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Beech for me today as I pedal through recovery week. Focused on increasing my cadence a bit for the workout.
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vo2 today, 1min on 30 secs off was very manageable. Personally I find vo2 workouts much more manageable than other zones!
the extra 30 mins of endurance riding were spent trying to maintain an aero position / flat back with minimal cylinders/arms exposed.
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This⌠this was the hardest workout Iâve done on TR yet. Holy buckets of suck. All were full power, it even then Iâm not sure I held it. One backpedal on 4, two on 5 and 6.
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Or a user issue 
