I knew about the middle ones holding the power for longer in advance. It was a nice little treat mid session!
Just did Dade +5 to start the week off … and wreck me
Got through the 9 intervals @ 120%, but wasn’t feeling the best buy the end, and resorted to riding out of the saddle for a good part of the last two.
Didn’t enjoy it, but nice to have it in the bank!
Wanted to stretch out legs but not get any real load… but my bike shop buddy was starting a shop ride and the wind was perfect direction.
Stupid Strava tricks, the things we do to get our kicks on two wheels…
Hey its all fair, everybody on the top 10 had a wind assist.
I did the lead out to 30mph and Trevor kept going like the energizer bunny:
Sadly I could not hold 30+mph for more than a minute and change, alas 1-min power is my great weakness. Two guys the age of my kids and I dropped one of them. Picked up a couple top 10s and a nice asthmatic cough from allergies. Good times. Just a month or two of vo2 work and I could have held on to Trevor. I got my joy ride and peeled off for home. Waiting to see if Trevor gets the KOM after the shop ride is over.
I got a trainer with a Erg mode in December, it’s not been the smooth experience I was promised, they don’t handle variable intervals particularly well, and even straight intervals aren’t perfect. And chad likes to vary cadence, which messes with Erg mode too.
As per my last post, I spent 30% of my vo2 intervals in anaerobic zone.
So Erg mode is okay, but far from perfect, I’m not sure I’d spend the money again though.
I got a dumb trainer with no erg mode as well, I tend to start stronger at the start so the average power overcompensates so that at the end of the interval I can actually ease off a bit and still get the interval average I needed
Nice. Its quite interesting to look at the relationship between cadence, speed and HR. The fact that cadence and speed is proportional to eachother is a given, but the fact that your HR tracks so near is amusing. Keep up the good work
Swapped Fletcher for Whorl this morning, after doing Carson (with a 3% manual FTP) in a huff after my disaster of a ramp test.
Resting Heart Rate back down to within 2bpm of normal, so probably was weekend excesses/ poor quality sleep that all fed into to the ramp clusterf*ck. Anyway, we’ll see tomorrow Stromlo +3 whether ramp test, previous ftp, or new ftp is realistic I guess!
I should have kicked up the intensity on those intervals but I was afraid of the endurance trailer (affectionately dubbed SWT, spinning while tired, by my husband). Heart rate never got super high and I was breathing hard but not like gasping by the ends of the sets, so I might have missed the point.
New and fancier trainer gets delivered today, I have 
excitement
The point of VO2 max workouts is to get you to breathe hard but not gasping as if it’s your last breath. It shouldn’t be like the Ramp Test where you give absolutely everything you’ve got. If you feel at the end of the last set that another interval would break you then it’s somewhere near the mark.
Ok cool, that sounds about right then. Thanks.
SSBMV2 week 2 Donner today with 3 x 12min of 95-99% of FTP.
Felt REALLY good today. Heartrate was low-ish (max 171) never touching my LTHR of 173.
Guessing all the sweetspot and over/unders are paying off.
No food, just plain water during workout.
Upped last interval to 105% and final 2 minutes to 110%.
Correct. The first interval of each set should have you wondering if the intensity is too low, and the last one exactly the opposite.
easy 1 hr spin outside part of recovery week !
Taylory -2 for me as well. A strength workout would be too much for me today too, but I will do some core maintenance this evening.
22 Minutes of VO2 Max/Anaerobic - I’ll parrot others and say this seemed easier than expected, but trust me, I know the hard VO2 max efforts are coming up. Last year I skipped over all Base phases and I’m so glad I am following along properly now with progressively harder work. This is a great way to introduce VO2 max after months of SS, Endurance, and the occasional sprint. I’m trying a new Tailwind - Colorado Cola, I love it. It actually tastes like a bespoke cola (minus the fizz) and a kick of caffeine to lower that RPE. I’m over due for an FTP test but I know I was only able to over reach these because of their short duration.
Feels good to feel good!