No workout specifically for today. Just my normal 1.5- to 2-hour endurance ride on Sundays. One of the benefits of Low Volume for me is fitting in a free ride on Sundays to add extra TSS and leave structure behind to clear the head. Often, I will choose a destination for these rides for a place to stop, relax and just enjoy the moment.
Today’s view of Lake Michigan from Kenilworth Beach was just the ticket for a moment of tranquility as the waves crashed against the shore:
Tallac +3. Legs were heavy this morning and I wasn’t feeling motivated. Reduced the intensity of the first half of each recovery interval to make it through, and downed a Gu after the first interval to get a shot of carbs and caffeine in addition to my normal mix throughout. Finally started feeling ok around the middle of the third interval.
Filing this one under ‘race substitute’ for when weather causes a washout - Corcoran It looks wild
Yesterday
Today
Einstein showed that mass-energy curves spacetime and slows down ticking clocks. Coach Chad proves here that anaerobic intervals create even more curvature in the universe and make the period between 0:30 - 1:15 in each of these efforts last at least ten minutes. A whole new set of leg-burning sensations add to the fun. At least I got through it and for the last half hour could even focus on what was happening on the Tour stage replay.
The fact there are Plus versions of this, blows my mind! 
Back from an enforced 3 weeks break.
First knee issues were back with a vengeance. Physio recommended rest, so I followed.
Then holidays, took a bike, but the knee was not cooperating, so I did the bare minimum to get around, loads of walking, bit of stretching/mobilising.
Result:
Not disappointed. I think what I’m missing most is mental toughness. I did a Truuli-2 yesterday to get back into the rythm, but it’s not hard enough to put your brain in the zone.
So, I’m now back to Base, and I might retest in 3 or 4 weeks if I feel it’s too easy. Might not be a bad idea to undercook things a bit for a while anyway, since the knee is just recovering.
Bank Holiday Weekend
Saturday was a Coco Cadence group ride on Zwift followed by ‘Jurassic’ KOM Solo after party. Think the Zwift bots are a great addition.
Those ponies are adorable! What a great day!
40k Spesh is a go! This went surprisingly well. Really psyched myself out for this one especially with the 30” recoveries, but it always amazes me how such little recovery really is all you need to keep going. Started smooth and steady as the power crawled up to the peak then held and started bumping intensity with 5 to go so I stayed above threshold and finished strong. Spent the final 3 minutes between 105-110% FTP. Sore but feeling great after this accomplishment. Actually love this workout, for some strange reason! New Year of Covid goal: tackle the +2 version (no recovery). Tough, but I know I can get there.
Avalanche Spire +1. For some reason I’ve done this one more often than most other TR workouts, probably just the way it comes up in plans.
I’m curious that, now about 8 weeks deep into a structured plan (aiming for an event that of course has just been cancelled 
) based almost entirely on indoor sessions without any long outside rides, my max HR seems to have dropped 5-10 bpm, comparing this session to previous Av Spire +1 workouts. Same experience with VO2max stuff like Bashful +x. It doesn’t feel particularly easier, as in I don’t feel I could just add 10-15 W and ride the same workout at the higher HR levels I’ve seen in the fairly recent past.
In other words, it feels like something other than cardiac output might be the performance limiter. Anyone have ideas on why?
So much for sensible miles during rest week…
I did 2 hours Z2 outside on Sunday, so swapped yesterday’s scheduled Petit for Sunday’s Galena.
2 of the 20 min intervals were completed at only 5 watts off my FTP with HR in 150’s, which is encouraging for my next ramp test. That’s what I’m telling myself anyway😀
