Got these two out of the way with a 35km outdoor training ride with my wife in between. Brrrrrrrrr. It was a cold one. Onwards.
Was trying to pack the max amount of TSS into the 2 hours I had availableā¦chose Wright Peak, but once I started I recognized the sensation of strong/fresh legs, so I then modified in the following ways:
**Did the whole workout between 70-80 RPM
**Alternated 4min seated / 1 min standing
**Rode straight through the rest intervals for 1x100 mins at 90% FTP60
This feels like itās legitimately the maximum amount of Sweet Spot that is useful and itās time to raise the Vo2 roof again. My base is builtā¦ I think(?)
For those who are curiousā¦ a replay of the 2018 Paris Roubaix provided the visual distraction, and a playlist heavied up with The Killers, Empire of the Sun and Avicii lent the thump.
Finally, my cool down song was āI wonāt back downā by Tom Petty 
Some very easy but long ride. I donāt know if I should do higher intensity like the +2 version instead. Anyway, next week I will do Coness +2 followed by a recovery week.
Next month I can hopefully substitute the long low intensity endurance with actual outdoor MTB rides. Basically I want to ride typical MTB Marathon distances with a lower intensity.
I live north of 100. Nothing wrong with it unless speed is a real limiter and youāre butting up against your useful ceiling. I was concerned when my average started creeping up to 102-103 indoors, then I raced everything from a 30 min crit to a sub-five century at that cadence and figured, āwell, thatās just meā¦ā
When I first joined the TR Community in November last year my average cadence was around 88 to 90 RPM, I ran through SSBMV1 before the Xmas holidays to start, but decided to use the plan builder and start again at the beginning of the year, planning out for a full year.
Iām pleasantly surprised that for most of the workouts I now tend to pedal around the 100 RPM or a little higher, it certainly helps with the fatigue, it going to be interesting when I finally get on the outdoor bike in a couple of weeks as I tend to ride longer distances myself.
Great job!
Foggy and forty degrees (4C) at 7:40am. Prehydrated last night with Precision Hydration 1500. Legs not feeling particularly strong, but this was first ride that felt like legs gave up before cardio.
2 hours and 4 minutes at 89% intensity factor, so basically a 124 minute sweet spot interval with 34% of time spent at threshold and above. Hit the lap button at 124 minutes, looked down at head unit, and I had put down 1300kj and 161 TSS at that point. Two hours of fitness is not bad for mid January. My target was 200 TSS and legs tired, wanted to dial power back to endurance zone but a couple buddies dragged me down the river road at high tempo. With 13 miles to go we made the turn off the river rd, and I finally went solo off the back in z2.
Last 3 weeks Iāve been working on long power, and been setting 19-20 season (starting 26 Aug) bests for power above 15 minutes. This one ride erased all of those and set new bests from 14 minutes thru 3+ hours:
Traveling this week, so legs will get a bit of a break.
Last day in my modified hv base 1 block. Time for some recovery.
This was tough and I didnāt think it would be. Maybe tired and I donāt think Iāve eaten enough the last few days but Iām comparing it to an outdoor ride that was 4hrs 2 weeks ago where my numbers were way higher at 253 NP and 234 average power. Either way, never done 3 hours on the trainer before. Not bad.
I was always under the impression I couldnāt stomach sweet stuff/ carbs for an entire ride, until Liege Bastogne Liege last year, where I basically got around on these and belgian waffles. Did more to convince me that @Nate_Pearson was right about carbs/ sugars in ride than any podcast 