VO2 Max Zwift group session.
Opted for an easier VO2 max session on Zwift, but too me they are never easy, but doing them in the group I thought it they drag me through to the end and they did 
I pretty much run every day, but I do not put performance goals on it, like I do the cycling. If I am going to do a training ride, my run is at my marathon pace or below, and for no more than 45 minutes. I used to do running training with hard speed days, and easy days and really long runs on weekends. As I got older, I just kept injuring myself. Hence the bike! I will always love running. I hope you love it too and enjoy it and stay injury free.
Todayâs ride kicked my butt:
No one to blame but myself. I supplemented my plan with it because I thought the name was cute. It was not a cute workout.
Found a Kickr 2017 direct-drive firmware bug. On the 3rd and 4th sets I tried a true standing start - bringing my cadence to 0rpm before the sprints. Prior to this I simply slowed to a very low cadence before the sprints. As you can see the resistance dropped out and I had nothing to push against.
A little tired but still hitting >140rpm and +/- 1000W on these all-out sprints to work on muscle recruitment. Happy.
Just signed up for TR a few days ago. Tried my first outside workout today. TR had me scheduled to do the Pettit workout today, which, frankly, seems way too easy. Basically 1.5 hours of 160-190w. Ended up missing meeting up with a group ride and just went on my own to do nearly 4 hours and 4k feet of climbing. Average weighted power of 186w. Totally bonked about halfway up the last big climb. Read through the description of the Pettit and it talked about getting my body to use fat for energy instead of glycol stores. I was like I know how to do that! Iâve practiced fasted rides all the time.
Had some nutrition with me but instead decided to avoid eating it since for some reason I didnât fully understand I was bonking until I got home. Thought I was just depressed and all the stupid smoke in the CA air was destroying me.
So, 3333 calories with nothing consumed didnât work out too well of course, Oh well. Maybe I burned off a half pound of fat or so at least.
VĂST Team Bash this morning.
Great power hour session. Everybody brought their legs and lungs. Nice little tear up 
Raymond +7 for me today. Probably one of the, if not the hardest, workout Iâve done. 4x8@108% is just brutal.
The first interval was good. Wasnât really that hard, maybe the last minute things got âinterestingâ. But then it started. The first 4 minutes felt like threshold. Not that hard. But after the 4 minute mark, the legs started screaming and then 4 minutes are sooooo long.
Just finished last weekâs podcast and the suffering part was very helpfulâ:sweat_smile:
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Washington +4. Not feeling 100% this week, so compliance is down. Feeling a bit better today. Short but quick club ride tomorrow and then rest week at last!
Had to start early which meant throwing some breakfast down the hatch, then pretty much getting straight on the bike.
I put on a custom 3x20 over/under workout (basically a harder version of Leconte). But without the carbs being in the system yet, I decided to quit after the warm up and a couple O/Us. Went for a regular 3 x 20 instead.
Legs were not good after the 1st interval, so I loaded up on a gel and some carb drink. Shouldâve just done that before starting really - wouldâve been a lot more pleasant. Iâm sure Iâll prep properly for a workout sometime soon!
Elephants +5. The 10 minute intervals were a nice break from the 15 & 20s this week. Kept cadence up for 5 of 7.
Wrong Cameron, but itâs all good. We missed you there at the end! Hopefully TR gets those weird hiccups fixed soon!
It was great to ride with you for parts of it at least!
This could have gone better but I made it to the end (despite An 
Incident) mostly thanks to @runriderandi and @summerson (and technically-distanced vibes from @Johnnyvee). That fireworks bit at the end is murder. You look at the whole thing and think oh surely 10 minutes at 102% will be the difficult bit, and then you finish and you think yes! I can do this! BUT NO, itâs fireworks, itâs always fireworks. Learnings for next time include a) donât eat right before fireworks, and b) for heavenâs sake keep your cadence up.
Randi and Cameron were absolute legends 
Completion! Not second guessing my new ftp now!
Thanks to @ellotheth, @Johnnyvee, and @summerson for the group suffering! It definitely made this doable. Not easy by any stretch, but doable. Gonna prep to do -1 end of October and the full in December! 
Leconte.
Approaching the end of a modified SSBMV2. The workout was completed while only mouth breathing. Felt amazing.
None of the Disaster folks wanted to join the last 50 of Appalachian after they were done. 
Humph.
Nice work guys⌠mine was a long slog in a garage approaching 80F, but for the Zwifters in the house, Four Horsemen done and dusted.
Excellent work! I completed Lutscher and Lutscher CCW during Disaster.
I saw you still riding once Disaster was over. I gave it about a 2 second consideration, then got off my bike and promptly cramped! I wonder if I could have just stayed on and kept pedaling and avoided the cramping?!
Hi today spanish needle for 1h30 long i didnt completrd i left last segmenti after 1h it was too hard but now after this i learn much . 
