Antelope - Still filling in before Academy
75mins @90%FTP decoupling @1.5% - Base is okay, must do some vo2 max stuff, my weakness…
75mins @90%FTP decoupling @1.5% - Base is okay, must do some vo2 max stuff, my weakness…
15 Likes
sure, at least on my Kickr direct-drive being in Erg mode seems to promote droning along at a single cadence. To be honest it feels unnatural at first, and then you kinda forget about it until you start riding outside again.
2 Likes
I did Wilhelm +3, that was painful
4 Likes
Megantic. Taking another session outdoors on my lunch break. I’m really enjoying these workouts outside, despite knowing I’m not nailing the power numbers perfectly. The max HR looks like it was a glitch with my HR monitor, so I suspect I’ll need a new battery soon. Surging up to 213 bpm and back down to 166 over the course of 11 seconds seems very irregular. After the cooldown, I tacked on a good 12 minutes in Z2 on the way home before an easy spin to the door the last mile.
9 Likes
Was supposed to be Bald Knob but it’s so boring so instead I did:
I am so glad I found it. What a fun mix of zones. But maybe a little too much for a recovery week. I hope I didn’t mess up all my mitochondrial growth!
13 Likes
Avalanche Spire for me tonight I stayed down in the TT skis for the first 40min and all but warm up and cool down of last nights 1.5h session. I’m actually more comfortable and powerful on the poles but I have to beat the phycological barrier which crept in during the bc and chemo which is causing me to sit up too often.
Edit: Oh and when my HR straight line recovers at the end of the 4th interval it because I jumped off to plug the laptop in before it died 
12 Likes
Kaiser +5 today. CX specialty has been a bit of a mixed bag, nailing difficult Tuesday and Sunday workouts, but the past couple of Thursdays with vo2 intervals extending past 2.5 mins and 15/15’s on Saturdays have been tougher. I’ve been adapting and not forcing myself to do these at the prescribed intensity, and I’m having success with that. Not sure if I stated this anywhere prior to now, but I’m thinking of getting out of the 2nd half of CX specialty HV (and miss out on a couple of Spanish Needle workouts, darn lol) and do a 3 week zwift racing “season” before starting SSB HV again in November.
13 Likes
Palissade
Felt much harder than it ought to, considering how good i’ve been feeling lately
Going into it, i thought “i’ll probably add a couple more % after the second interval”
Well, I’m glad i didn’t, cause I struggled to finish it as is
14 Likes
My wife has some friends visiting from out of town. I’ve heard somewhere that a glass of red wine is as good for your heart as a workout. I did a whole lotta good for my heart last night. 
This morning I had to do my penance, and a sweet spot workout is as good as any for that.
Carson:
Lots of electronic wierdness this morning. I verified tire pressure and roller engagement after cleaning the roller yesterday. I zeroed my power meter (Vector 3s) as usual. Waited for the trainer to warm up before doing spindown. Small ring in front and mid-cassette.
Warmup and first interval went fine (it struck me as odd that now 85rpm cadence feels like grinding!) Second interval (the 75rpm / standing drill) the trainer wouldn’t resist enough to hold power target. I tried re-doing the spindown, stopping to let the trainer catch up, playing with powermatch – nothing helped. Then in the recovery interval it wouldn’t lower resistance enough. Finally I hard reset the trainer and switched from BLE to ANT connection. 3rd and 4th intervals it wouldn’t settle in to power target. Finally I gave up on Erg mode and set it to resistance mode & it was better. I noticed the connection with the trainer was only 2 or 3 bars in both BLE and ANT+ mode, so there may have been some interference (although the switch from Erg to Resistance & back again was immediate). To add insult to injury my phone (I run TR on Android phone) started acting wacky when my sweat drips started triggering resistance changes as well so I had to hop off and grab a towel. Just one of those days I guess. 
I have a couple of Zwift events for this weekend, then I think I am going to forget all the devices in the TR app and start clean & see if it helps.
10 Likes
Total fail this morning, so I ended the workout early and did 15min easy in the end.
I don’t actually know what might be the main reasons for this, but I think one big thing is lousy sleep quality for last few days, as one of our dogs is currently having some issues with his back or something…
13 Likes
Not today but yesterday was quite pleased to complete a ‘harder’ workout. Been all over the place with riding recently and these are the first legit efforts I have done in three weeks.
Old Rag +6
11 Likes
Me, too! At least your workout was tough. I just failed Polar Bear. I love Polar Bear.
I had a bad sleep, too and I was thinking defeating things like “remember you’re older now and you need your rest” that kinda stuff basically ushered me to the quitting door. I think I am hungry too. Gonna make a pb&j sandwich.
Next week, I will start again fresh.
Hope your dog is okay.
10 Likes
When I added a last TT to the season my plan recalculated and added Cajon as a leg loosener the day before rather than a rest day. For my head that seems great, we’ll see tomorrow how great it is. Although it will be hard to judge as tomorrow’s TT is in 33mph gusts and Ive nothing in my recent history to compare it against.
12 Likes
Yesterday - Wolfjaw +5
Today - Torbert +1
I’m doing Short Power Build and these are normally separated by a recovery day but I had to move them back-to-back due to weekend plans. Wolfjaw was rough, which you can see with all of the back pedaling. Torbert went pretty well, with only one short stop to turn the fan speed up.
At a high level the work done during each workout is similar - 2ish hours, 228-237w avg pwr, 1500-1700kj, 145bpm avg hr, 100-102rpm avg cadence, etc. But clearly they are different workouts and I definitely tend toward sustained power, which is why I’m working on short power - because I stink at it and it’s hard. FWIW, here are my notes for each workout.
Wolfjaw +5 Notes
Several back pedals in between sprints. Ended early to go to work. Recovery intervals too high. Less than 6 hours of sleep. Some processed grains yesterday may have also impacted nutrition leading into the workout.
Have been waiting to eat breakfast until I arrive at work, which has been up to two hours after the end of the workout. May need to have a recovery drink during the commute to start replenishing nutrients sooner after hard workouts.
Torbert +1 Notes
Felt much better today than yesterday.
- 30 min more sleep (still not enough, though).
- Fueled with Cycling Endurance (72g cards) vs half of Swimming Concentrate (26g carbs).
- Changed fan to setting 3 after the first interval vs setting 2 yesterday (even though I didn’t feel overheated yesterday).
- Recovery intervals at 65% vs 70% yesterday, and adjusting the intensity down then back up takes mental effort that detracts from recovering.
12 Likes
I am dreading this one…
I just did McAdie today without any rest days beforehand (see below) and I honestly cant remember the last time I wanted to quick so many times… I have seen the “support groups” for the over/unders here on the forums, so seems like I am not the only one dying doing these…
Long intervals are my achilles by nature so… might be contributing as well. Love V02 Max though so hopefully SSB2 will be a bit more my type of riding…
13 Likes
Been shuffling my plan this week, I had planned a weekend trip to Yorkshire, but it’s not ideal camping weather so I’ll just be doing 70-80 miles locally on Sunday.
This was Sunday’s workout, I cut short after what I thought would equal the prescribed TSS for today.
No workout last night,I spent an hour looking for my HR monitor, no mojo by the time I found it🙄
10 Likes
I decided to swap in SS sessions from Team More Sweet Spot, starting off with this gem yesterday. Several lessons mainly that I can’t do 3x25min@90! Especially with the short warm-up and short 3min rest interval.
So today I decided to get back in the saddle and I’m pleased to have knocked this one out.
I lengthened the warm-ups and rests to 5min. The obvious question is what is next in the progression. I’m not feeling like trying another 3x25min yet, so maybe up the intensity to 92%. Suggestions?
11 Likes
Have you done 4x20? I’d build TiZ over bumping intensity.
1 Like
2x35 as another option as well. I have 2x35 in my progression.
1 Like