Tour de Nez +1 this morning. I’ve started to mix in some crit training and this seemed like a good simulation. Well, after 16 minutes my legs exploded and I needed to drop it back to 96% and take an extra 10 seconds between some of the blocks. This was tough but glad to get through it all even if I had to break it up a bit.
Definitely singing the microbursts-in-erg-mode song with this. I tried different strategies in every set: little-ring/mid-cassette, big-ring/big-cassette, shifting from little to big and back (almost got blisters but this was the closest to the target), resistance mode (wow did that not work). It looked like my trainer was turning these into 10/20s instead of 15/15s, and it didn’t feel particularly hard, but my numbers lined up at the end and the burst averages weren’t that far off the target, so screw it. 
Boarstone. Bluetooth/ Hammer/ App issues (not sure which) and eurosport player as flaky as ever. Not the noodle I was looking for…
It was meant to be 6x20 at 85% (Whiteside+2)
I got carried away.
Also it’s nice to have officially done something to prove my 300W ftp setting.
Also I could have gone for longer… having bananas during really did the trick
I would just like to take a moment to thank trainerroad. My gains have been great and I’m super duper happy today.
Friday night session at the Velodrome.
I’m lucky to live only 30mins drive away so have been going once a week over winter.
Format was a warmup ending in a 15 lap scratch, then some bunch riding skills, an endurance block with riders / groups sent off the front to take laps, a couple of 3 lap sprints then a cooldown.
Unfortunately no power meter on the track bike as I’m always curious as to what numbers I’m doing. It always feels like I can dig deeper than any other riding.
I wanted to test myself a little bit where I am with endurance, so I have chosen Phoenix +2 (yes, I know that there is polar bear but I am currently progressing through long intervals).
This was one of the best workout I have ever done - HR nice and steady, always close to threshold HR, legs felt nice, carbs intake was sufficient and I have never felt lacking of energy. And I am happy that I could do this, because 2 months ago this kind of a workout looked insane to me. I am loving more and more these long, steady workouts - they allow to nicely zone out, almost to meditate on the bike 
McAdie today - did it in base and really struggle to get through with an FTP of 290W - did it today in SPB - as I’m a wimp and didn’t fancy the recommended +1 version as I have been feeling a bit tired this week (had to back spin in Stromlo+1 on Thursday). Anyhow got through unscathed with my new FTP of 298W which means I have progressed over the winter. Last interval was a grind though and I don’t think I would have got through the +1 version unscathed. Still progress has been made - not sure whether to try Palisade or Emerson (which I have never done) next Saturday for my over/unders as I think there is zero chance of getting through Picket Guard. Aged 51 I am finding it really tough trying to do VO2/Super threshold/Over under all in one week 
Somehow I’ve found McAdie +1 to be harder than Picket Guard. The unders in PG are at 2 min at 90%. Unlike Mx+1, feels like you actually get to recover a bit.
If you’ve never done Dana, it’s worth a shot too. It’s a truly evil version of Palisade.
Hmmm - had a look - er…no thanks - I’m a time triallist and find Warlow hard enough with the 110% spikes - 120% would be to horrible to contemplate. Although I suppose this type of stuff would help me - I can cruise all day at the under intensity of o/u but the spikes really hurt - maybe that is why I like 50 mile tt as that is about the intensity I’m at all the way 
3 hours of zone 2 indoors?
You. Are. Nuts.
Good work 