Super chill today. Took the kids out in the trailer for an easy spin on a beautiful morning. Little toasty but not too humid and nice, cool breeze blowing through. Just what the dr ordered, so good to just get out, no HR monitor or power targets, nothing but sunshine and clear skies. 
Doesnât get much better than that. Even threw in some OTS âclimbingâ drills for funsies.
Strength training.
Spruce Knob +3. Did some standing to save my backside. Watched the Amstel Gold race where Lance Armstrong came second to Eric Dekker. Wonder if there was an agreement.
Maybe itâs the sample rate? Actually, I donât see a sample rate setting. I have Power Match set to âautoâ which seems unnecessary since I donât have a power meter.
Ah, I see now. It must be the Wahoo power smooth setting. Do I care if my power output is smooth or jagged if Iâm running in erg mode?
Wahoo erg power smoothing lies and only tells you the target power, not what you are doing. Iâd recommend turning it off.
I turned it off. Iâll see how it goes next workout.
175 mile ride with 8800â of climbing
Ended up with an est of 560tss since my quarq battery was dead first half, had to grab data from someone else of similar size.
It was 93 degrees so the heat was bad, I drank 3 gallons of water on the ride. I lost 8 pounds and burned 7000cals.
New view point of procycling.
I did put down a 1580w sprint at mile 175
Itâs Elephants +4 as can best be done outdoors. I think I got 90% of the work done mostly right. Wouldâve been better indoorsâŚ
Out of Ludlow, over the picturesque bridge with traffic lights and a immediate right turn? Quite a long steady climb, didnât know that forest was there and will be back with other half for a wander. Was a great ride up and through to Bishops Castle from Ludlow, lovely area you frequently ride in.
Good effort and welcome to the group 
Two weeks into the Short Power Build and feeling strong. Already feel like my FTP is more like sweet spot, despite ramping up by 22w on my last Ramp Test a couple of weeks ago. I think Iâm seeing the benefits of my gradual build of CTL over the past 3 months, from 28 to 63 - feeling strong and fresh, so glad that Iâve taken a gradual approach and ignoring the impulse to push too quickly . The first 12 weeks of the plan were all Sweet Spot, and I feel particularly comfortable in this zone now.
I couldnât resist chasing some PBs at the last interval as I was feeling really good. Knowing that I have an outside playtime session tomorrow on my enduro and a rest day on Monday gave me the confidence to push. By the end of the interval, I felt like I could have kept going for another 3-4 minutes.
I think the 300+ FTP target for this year, that I set at the start of the plan when I was at 239, is starting to look achievable!
Happy days!
Nice solo spin out to the Malvern Hills. Famous around these parts for the Three Counties Show Ground and the fact that almost every local Club, Scout, Brownie and Guide Pack has camped somewhere on these hills
The wind made it hard work getting out to the hills but it did favour the return journey, which is always nice. Even managed to incorporate a nice little spin into this ride. Thought I could cycle through a ford and it turns out that I couldnât 
Soaking wet for the next hour or so.
My VO2/Anaerobic mini-block continues with the hard work now done for week 2 
I felt pretty awful this morning, but once I was halfway through the first set of intervals I was back in the zone. I had 3 cups of coffee, which probably helped!
I went with Gawler +2 instead of +3 because the recoveries are 30s instead of 1 minute and breaks between blocks are shorter too = more VO2 time. I couldnât help but feel the sets should start high and finish low, but pretty hard nevertheless. My legs were feeling fried early, so I focused on keeping cadence high - aiming for 115 during the 2nd and 3rd sets. Think thatâs the highest average Iâve hit yet.
Just went out for a good warm with mates in the alpine climbs.
This morning though, Carpathian peak +3. Holy sh*t - that is a long one, @Nate_Pearson - if you ever needed an advertisement for TR I think I am a top model to choose from.
=
Finished my first week ever on the indoor trainer/trainer road and man was this a super challenging 1.5 hrs!! I come from a running background and picked up biking for triathlons 2 months ago so donât make fun of the runners low ftp 
but riding so close to ftp for close to the entire workout tested my will the entire time! But hitting that cool down felt so good!
Clark. Felt very difficult but results showed it was better than I thought. Vo2 power was very difficult.
Dude I saw this on the group calendar and thought you were a madlad and then almost joined you, but the weather was too good today. Nice work, 3x20 over-unders looks nuts 
Think my next ride will be out that way as itâs been 17 years since I was last in Mavern. Strava has created me a nice 6 hour orbit via Droitwich, Worcester through to little Mavern and out back via Knightwich and Stourport. Gone for the flattest route plot though Malvern to little Mavern on the profile looks like it will be fun, guess it will be similar to the Clee Hill Common climb yesterdayâŚlong and relentless 
