Congratulations, that’s a solid workout 
Yesterday I did absolutely nothing. It was my fathers birthday and Fathers Day so, we had him over for a socially distanced BBQ. Some things in life are just more important than training.
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Haven’t been feeling great for the last 2 days.
Did a little opener, as usual after a rest week yesterday, and despite the general “under the weather” feeling, my legs felt strong:
FTP test this morning.
Feeling a tad better, but still, unsettled stomach and lack of fizz, generally speaking:
This time I had decided to hide the estimated FTP, to see if that changed anything.
Doesn’t seem to. Eeked out a 3ish percent increase, from 214 to 221.
Cardio system seems to be the limiting factor here. Just couldn’t get enough air in again.
I wonder if settling in a slightly lower cadence would help (mid-80s rather than 90s)
I might try that out next time 
All in all, it’s hard not to feel disappointed, even though I know I should be happy with the increase.
I suppose I was expecting higher, and I feel I let myself down a bit.
No biggie. I’ll take the first block of specialty at face value, and we’ll see what the next test brings out in 4 weeks.
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Baird +6
Completed with no dramas 
on ADZ
Was supposed to have a rest day yesterday but did a quick outing to local little hill and got a PR! 6 minute effort in at short 45 minute ride shouldn’t add to much fatigue for planned workout week, just wanted to make most of having bike off the trainer!
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Finaly some normal workout 25C and 70% humidity in the room do not help but was able to do 4x20@90% SS with HR on the level with threshold workouts (at least RPE in legs felt properly so my FTP may not plummet). TR app hanged up (like it always do recently) so it cut the endurance part.
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Pisgah +6
Well that sucked. First work out after ftp jump. Managed to get all 8 intervals
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Damn! my first Trainerroad bailing
It was Fathers Day yesterday so maybe over indulged somewhat before thinking I could handle Tallac+4.
I think I was over confident after powering through Mary Austin-1 on Friday.
I’ve pushed todays VO2 into tomorrow’s rest day so it will be Spencer+2, Petitt, Lemarck and Leconte back to back up to Friday.
Hopefully I’ll remain alcohol free and be able to tackle Tallac+4 again this Sunday.
Rest week wont come soon enough
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Hopefully the last.
It happens man.
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Harlem City Skyscraper Criterium - NYs oldest race. Virtually this year. Late notice with one hour before start lined up with 1 team mate.
Finished 6th
PB 1 min power. 572w
PB 90sec power 483w
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That’s going to be a week you won’t forget in a hurry. Good luck buddy
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Augusta outside. Hard start threshold interval. Wasn’t easy to stay on target due to undulating terrain. Had to cut the two last intervals short but it was still a good workout.
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strength training and 45 minute walk
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Ramp Test followed by Ericsson, as per usual.
I broke even and I’m absolutely thrilled. Yesterday afternoon I spent the best part of three hours climbing with a friend as he completed his Everesting attempt. I wanted to come into this test carrying some fatigue as I know Mid Volume SPB is going to push me.
I feel that this number is a solid representation of where I’m currently at
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Everything that could go wrong went wrong this morning. Poor sleep, sick dogs, tech fails, blargh. Up two watts to 205. Maybe I’ll try it again tomorrow.
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Cloud peak on the Tacx - Mont St Michel Ride
Cranked up a couple of sprints, well, because I was listening to the podcast 
Otherwise, all good, all good (apart from the tacx messing up the cadence measurement, obv)
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Sunny breezy 45 miles of zone @20.8 mph early doors - post lockdown road works everywhere - still nice and cool early, then a 2.2 mile jog where it was warming up a bit…have been off the running in the last fortnight…bit of tendonitis …got to go in and teach y10 this pm 
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pettit this morning. I always wonder Am I doing form sprint in right manner(Hope there is some kind of tutorial video for form sprint drill). Since I’m on turbo, I derail rear into innermost gear and turn legs fast. This time I hit the cadence of 185.
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Ok, so this is my Ramp Test after following a structured plan properly for the first time - MVSSB for the first 6 weeks, followed by HVSSB. I’ve been eagerly anticipating this test since half way through the second base training block, as I have been feeling really strong. However, I woke up this morning with jelly legs and a nervousness that made my morning porridge make me feel like puking!
I’ve been on furlough for the past 3 months, and following a structured plan has afforded me some control over my life where everything else seemed to be uncertain. I think this is what has made today such a big challenge - if the effort I’ve put in to the past weeks had not resulted in an FTP increase it would have been gut wrenching!
I got on the bike with my legs literally shaking! The warm up felt like a 30 minute sweet spot interval and the Led Zeppelin tracks that usually help me push through the pain sounded like a gentle melody, which refused to give me the verve I needed. I thought I was done for before I even got 10 minutes into the test.
…but, I knew I had it there somewhere. I knew that the mental block was much more of a barrier than the physical one.
When I got to 19 minutes, I knew that my heart rate was at the point where previous Ramp Tests had afforded me another couple of minutes, so I kept pushing. When I hit 21 minutes I was literally screaming at my legs to keep going!
I’ve not done any high intervals yet, so I’ve managed to pb every point between c20s and 17minutes during this test. With a pb FTP at 277 (+22 / 8.6%), I’m really pleased with today.
Bring on the Build phase, I’m ready!
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Great result, well done you!
I once went past 21 minutes myself and was convinced something was wrong with the test and ended it, pretty much on my last legs anyway!
Also like what I think Nate or Chad said on their live test… it’s can get uncomfortable around 10 minutes, we sort of convince ourselves we should feel good at the ten minute point, that helps me too knowing that others feel like that at 10 minutes.
on the All Time PRS too
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