Did blackhawk +4 last night. That was a good work out. Still working through a new bike fit, so not feeling super strong.
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29km ālapā of the cycleway, āsustained red-zoneā.
[keeping HR between 161 and 170 for the most part when āworkingā and between 155 and 160 when ārestingā, and trying not to need a rest].
Polar watch recording, cursor at maxHR for the ride:
IPBike (power is virtual, default cda and rr values for āhybridā, I hope itās underestimating power). FTP is āobviouslyā set higher than this effort suggests it should be 
[not a measured value, just āhopefully closer to realityā than the default 300W)]
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thanks!
thanks !!
And so I did itā¦ manually decreased FTP from 255 to 241ā¦ 
But felt good not having to bail early or quit workout altogether.
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Look at the HR at the end of your ramp tests, it wonāt be perfect but it will give you an idea.
I did Mount Goode this morning as well - and topped at 143 bpm (Iām 3 years younger than you). So no, the 220-age doesnāt work so well.
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Aaaaah! Thanks for the heads-up, @Macy. Iāll get that one cleaned up.
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Like I said, I only got the HRM yesterday so donāt have that data for earlier workouts. Itāll have to wait until the next Ramp Test.
Lamarck. Itās strange, but I felt like the recoveries between intervals were almost counterproductive. Towards the end of each of these intervals I felt dialed in and solidly laying down the watts, but after a two minute breather I had a hard time getting going again and sustaining power ā especially on the last two. Patting myself on the back for pushing through and making sure I didnāt give up when I easily could have.
I feel like my current FTP is really at the edge of what I can reasonably train to, but I guess thatās a good thing and how it ought to feel.
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Did Gibbs this morning (2hr endurance) and probably the first time that a long endurance ride felt good.
No screenshot, so including a photo from a hike up the mountain the workout was named after (Mt Gibbs in Yosemite). It is a relatively straightforward cross-country hike and gives one of the best views of Tuolumne Meadows that Iāve ever seen.
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Finishing up a second hard āsemi-structured weekā before i rest and then start a fully structured, directed plan on monday.
Was feeling good enough to stretch the legs, and have not been doing as many threshold intervals (so had a gap to fill). On the other hand, since i hadnāt been doing many threhsold intervals, i didnāt want them to be too long. So i picked Ainslie +4.
Good but not perfect. Easily completable (so iguess i succeeded in not overdoing it), but legs felt heavy and hr never got up all that high.
In retrospect, I should have (a) come into workout fresher and then (b) either (i) increased the wattage to really focus on short high end power or (ii) reduced the rest periods to really focus on Vo2max.
Next time
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Spencer +2 is a killer! Did it today as well!
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Great job! Iām going to schedule this one soon. After reading the polarized training threads, Iāve been intrigued by the 8 @ 108% protocols.
Hereās my flogging from this morning.
Iām a big proponent for adding minutes at the cool down. After a hard workout I have endorphins coursing throughout my innards, and as I reach the last minute on the clock I get a little boost. Imagine coming to the end of a hard race and how good it feels. Then do it again and again. Keep adding 5 minutes, keep getting that feeling.
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I actually thought I was ready to nail this one. Fueled well all day, had a good week of training coming inā¦ then I just flat out popped. And I wasnāt able to rebound out of it as I sometimes do if I have a non-last set pop like this. Just never could get my head back in it, and my legs feel tired. Thinking Z2 for 40 min was a good call, even if disappointing. Hopefully Iām not coming down with whatever the wife hasā¦
Tomorrowā¦ Baird Peak or Big Mountainā¦ weāll see how the legs feel in the AMā¦ this wraps up short power build MV, so I suppose being trashed right now shouldnāt be a surprise.
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Cadence drills today 
I know people complain about those āMary Austinā and āLamarckā workouts, but I would rather those than do cadence drills on an indoor trainer.
Ugh.
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Starting my plan builder plan and had Mount Field today. Feels like itās been awhile since Iāve had a tempo ride. The cadence drills helped pass the time.
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Ok Iām screwing around with the schedule this weekend. Supposed to be Andrews today and Boarstone tomorrow, and then a ramp test on Tuesday for GBMV. I donāt want to hit the ramp feeling flat and heavy like I usually do, and I also want to keep my rest day on Monday, so I did a Boarstone-equivalent today, and instead of Andrews tomorrow Iāll do one of the half-hour high-intensity sessions. Iām thinking maybe Carter and like Gilbert -2 or Basin -5? They even look like ramp tests! Iām not trying to cram fitness or anything, just remind myself what a few minutes over threshold feels like so I donāt panic and bail early (again) on Tuesday.
In other news, my cadence sensor is operating on like a 10-second lag and itās driving me 
:
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Had to get up at 6:15 on Saturday to get the workout in before a few days away. Out the shower then drove halfway across the country for recovery 
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Monitor+5 this lunch timeā¦now goes to very near the top of my favourite SS workouts - 11x6mins@88-94% with just 1 minute rest between each effort - quite tough but sustainable for 66mins of SS with just the 1 minute recovery. Keeps you interested - HR 148-152bpm for all the intervals bar the first 2 which were down in the 130-140 range. I think this would be a good maintenance workout - itās tough without really blowing your legs off so I will return to it when I have a break in racing this summer. Weather is crap again in the UK tomorrow so probably no group rideā¦Iām going to try Golgotha as I search through 2 hour SS sessions I have not done in an attempt to reduce the boredom of not being able to get outside for endurance rides. 
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