Really pushed it during the last two intervals like it was a ramp test. Maybe during tomorrow’s sweet spot workout I’ll be paying for this effort. 
10 Likes
Juneau -1 after missing on Spanish needle yesterday I was worried about hitting my sweet spot intervals today, but no issues. 90% feels so easy when you have been doing vo2 all week
5 Likes
Couple hours of riding today but just showing the 20 min test effort.
10 watt improvement over two weeks ago. Same course. 246w
Probably had 250w in the legs today. But was pacing for 245w and really wanted that number in the bank as plenty of time left in the season to go higher.
Best 20 min power in two seasons. Feels like its coming back together.
12 Likes
Drive out to Tahoe National Forest and descend (by car) 9.5 miles / 15.3km down to the river:
this area was heavily mined during the gold rush over 150 year ago, and still mined to this day… Nowadays its a great route for cyclists - HC climb involving 18 mile / 29km climb to 6000’ / 1830m elevation and then turn around for the long descent and 9.5 mile / 15.3km climb back to your car.
Anyways we did the first descent by car, then hiked ~1 mile / 1.6km and took a swim in the 95F / 35C heat of the day:
Spectacular scenery hiking along the side of a steep canyon:
great “brick” workout for #Not-A-Triathlete.
16 Likes
On the plan was Carpathian Peak +2 yesterday. Being a glutton for punishment, I switched it out for +3 (how bad could it be, right? 
). Debated trainer vs outside, decided to go outside. A few km in it started to rain for 5-10 minutes, then it stopped, that together with the 26C made it unpleasantly humid, which I think got to my on the last set. There’s a climb close by that’s right around 20min, but towards the top it starts to vary in gradient, which makes it tough to keep the W up when it gets flat for a bit. Started to fizzle out a bit towards the top on the last set. Good workout all in all, hopefully next time it’s not as humid. On the schedule for today is a 100km loop, will post that once it’s done.
9 Likes
Nice and steady social spin with my wife and a couple of ladies from the DO3 Tri Club. Windy conditions made the ride challenging in parts but the coffee stop at the end made it worth while.
12 Likes
Lion Rock
Lion rock today, no dramas, tough work as always, found middle set the hardest, no grinding today 
‘Day off’ yesterday, did an 21km hike with other half…did another part of the Monarchs way.
Some long Sweet spot tomorrow, will see how legs are, then a proper day off.
16 Likes
Last recovery ride. Legs are feeling fresh and ready to hit it again next Tuesday. Aiming for 285… (272 now). Can’t wait to test!!!
10 Likes
Got back a little bit ago from today’s ride, 97km, with 4x20+min around 87-89%, so similar to the Juneau workout. Find it harder to maintain the wattage on flats or slight downhills. 6min at the end because I couldn’t resist a Strava segment. Rest day tomorrow 
!
11 Likes
9 Likes
Not too bad this one. Pushed through and got it done. Will commute into work a couple of days next week (crappy UK weather dependent). Onwards
14 Likes
Growth will occur with that amount of work
Completed 3 strength training workouts this week, HR from the Friday session:
Romanian Deadlift
Squats
Step-Ups
Kettlebell swings
Etc
Today did 2.5 hour endurance ride with 4x8-min muscle tension intervals (SFRs) at low cadence.
Legs pretty smoked from weight lifting and yesterday’s 40-minutes of sweet spot. Really didn’t feel like going much above zone 2.
11 Likes
Supra-threshold, Washington +2
wasn’t looking forward to it, didn’t enjoy it. My paincave is transforming, slowly into a sub-tropical jungle.
I had an epiphany this morning, though.
I thought when Chad said we were going to do aero drills, he meants aero position. I know realise how mistaken I was. He just meant a drill where your lungs wonder where all the air has gone.
13 Likes
My first outdoor ride since March 15th, first time with a power meter. Not very structured but managed to bag a few PR’s, including this one which I’ve knocked 30 secs off with a crosswind, previous best was with a massive tailwind.
One of the biggest takeaways from my last 12 weeks of Trainerroad is how my pedalling technique has improved, I was surprised how consistent this ride was, I only stopped to answer phone and wait at 2 lights. I think the spike at the end was a glitch
I didn’t much enjoy checking my Garmin all the time, think I’ll stick to training indoors and just enjoy the outdoor riding, focused more on distance than power…and maybe still chasing a few PRs now and again 
10 Likes
New FTP kicked my ass today. 112% is the same as my old 120%, and that was the low end of today’s 4.5 minute efforts. Barely got through the first interval and it was all downhill from there. Committed to not lowering the intensity since my body needs to adjust to the new workload and just broke each interval into more manageable chunks.
Going to throw this one on the calendar in a couple weeks to check back in. Legs. . . torched. But in a good way of course.
17 Likes
Juneau -1 2hr
Sweetspot work today, some noticeable drift in last set, but all felt good. Skipped mid rest periods, that way it was only 4 sets instead of eight 
Zwift bigger loop completed during ride, rest day tomorrow
16 Likes
Back on SSB LV2. I should have done a set of workouts last week but a week of physical work and a heat wave in the UK combined with high humidity meant I didn’t do any of them. Decided not to be a wuss so did Jepson today.
What a difference comparing with the last time I did this workout! My FTP is 16W higher now but 5s power was 111W higher and my 1m power 25W higher. 
More to the point my notes from last time showed I struggled with the workout, clock watching for the end of each interval. This time it was way more comfortable. Last time I thought my FTP might be a bit on the high side, this time I could have pushed it by 3% or more.
12 Likes
