Legs were sore before but some significant changes were done on the bike - installed and dialed the G8 footbeds (amazing thing), moved my saddle aft and little up. Lately my quads were thrashed now the pain is distributed evenly, added the distractor in form of Zwift (my second ride ever - i will stick with it as it really grabs some attention and lowers mental RPE) and the biggest thing - it is a little bit colder! 75F (instead of 80F) inside and outside makes a heck a lot of difference.
The workout was standard 3x20@100%, went over because resistance settings and gearing. Probably could done another 20 min, maybe next time. And yes, tickr lost the signal as usual.
Had a long run on the calendar today, wasnât going to happen though due to life reasons. So I decided to give my first Baxter a go. Had to cut it short when my son woke up from nap but still got some decent work in. Kinda unsure how I feel about this one, interesting structure. Good cadence practice though.
On the calendar was Mokelumne (who comes up with these names?), hour ride of 44 TSS and 0.66 IF. After a craptastic day with work and just being annoyed in general, I had to get some stress relief. An hour and a half ride outside later with 104 TSS and 0.85IFâŚ
I tried really hard but just could not hit or hold sprint power targets. Bike starts to wobble and the power drops and then the 15 seconds are done. Itâs frustrating because the VO2 part was fine. Makes me wonder if I just canât sprint well.
On short intervals NP is often below AP, because the input to the NP calc is 30-sec rolling average power (per Coggan). So for the first 30 seconds of the work interval, that rolling average is still working its way up from the pre-interval power to the target level. This can drag the NP for interval down below the simple average of power readings within the interval itself. For that reason NP isnât all that meaningful for intervals shorter than 5-10 minutes.
After first two intervals I know I could push through with willpower and empty everything and end up in a big fatigue hole. So cut it down to 95% for next two following chads notes.
Come the third Iâd had enough of the pain. One thing that was screwing with my head was the erratic length of the vo2max peaks and length of ârestâ, didnât like the variability off it all and having to think more, look up expecting 15 seconds and seeing its 25. If they are set lengths I can count pedal strokes, know how long the pain will lastâŚ
Anyway I believe Iâd done enough after the hour in a 26âc hot and humid garage and will enjoy the day off tomorrowâŚWish my legs would recover faster, really noticing how much longer it takes now Iâve hit the half century.
Second session on calorie restriction. Donât think it was much harder than when Iâm jacked up on sugar, but time will tell as I progress through the plan. Hopefully Iâll start ditching the âonboard fuelâ as weeks go by.
I now pay more attention to calories burned than anything else
900 to enjoy today woo woo!
Starr King + a little Z2. Temps up to 27°C once again, made 100% feel like supra-threshold, but I battled on through. First interval was the hardest as per usual.
I need to get back to some 3 x 20s, but the heat is a bit much at the moment.
I feel youâŚrecently there was little bit colder here (around 20°C) and I was flying, 3x20 was a pleasure, heart was happy and not even one drop of sweat was shed, with 27°C FTP feels exactly like suprathreshold. Now we have week of 30°C and this will be probably my first real recovery Z2 week since March.
Small steps forward. Last week I couldnât even do the last two intervals. This week, I did them all but had to reduce by 5% on the last two. This allowed me to continue controlled breathing (rather than ramp test panting) and also maintain the higher heart rate while completing all intervals. Thatâs a win in my book considering these are the efforts I am worst at. Missing the sweet spot intervals from days passed.
