Freeride 60
Didn’t want to wait an hour for men’s group ride so I did a free ride to more than match what I was expecting to do(24.5 minutes @ 103%) and did it all on the EPIC KOM climb…PR’d it:)
Bike 6.5km
Easy, to and from the pool
Swim 2700m
3x400@1:52 16x100@1:45-1:50 4x25@21,19,17,17
Run 11.5km
Easy, 6:25/km
Am I reading intervals.icu correct on that screenshot. You’re stated FTP is 249 and same in Trainerroad. Intervals.ICU is estimating your eFTP at 294.
Do find intervals.icu pretty accurate with its estimations of eFTP for me, so I would also find that workout pretty substainable if I had those figures in my intervals.icu.
Would ask myself when did intervals.icu estimate that eFTP, does look like to me you are due an uplift!
You are right. Before I started TR my 20min max was 296w (281w FTP) and Intervals.ICU reported an eFTP of 296w (not far off but a little high and closer to my 20 min max). A lot of stress/ weight loss (probably muscle) and knee injury saw me post a number of low ramp tests which dropped my FTP. Intervals.ICU reported my eFTP around 256w (not far off 249w again a little high). The stress has mostly gone, Ive put on 5kg again (about what I was before) and my knee feel solid again, I’m hoping that now e’FTP is reporting 294-297w (for my last half dozen rides), a high number again, and that the work outs/ TT’s are feeling relatively easier means I am getting back to where I was. I’ve not got another ramp test scheduled until the 20th but after my last TT at the weekend I may slip in one or a 20min test. 
awesome work!
Did the old classic 4x8min VO2 intervals today. Have worked my way down from a 1:1 work/rest ratio to 1:0.8 ratio. Aiming to get that to 1:0.5 before I lengthen the intervals. Progressive overload is in full swing.
I finished the VO2 block and somehow managed to crank up the intensity in the Endurance block after the VO2 efforts to 89% FTP for most of it and felt great. I could tell I was right on the border of AeT/LT1 at that point but I still felt like I could manage it without tipping over into Lactate accumulation. Physiologically I am not sure what is happening and why I am feeling stronger at the moment but I am doing my best to listen to as many podcasts about it, as well as read the papers by Seiler and San Millan to try and understand it all.
Last Christmas I had an FTP of around 220w and I weighed 80kg (2.75w/kg). Not fantastic but not terrible. In my defense, I had just come off the back of having our first child a few months earlier and had slept about 45 minutes in total from October to December by that point. I was also finding solace in multiple cookies and cream chocolate blocks to get me through the day 
I had a solid base period out on the road after that - which I had no idea was base because I had never really been introduced to structured training before. The LSD rides I was doing for months were more of a mental circuit breaker for me. I joined a few local bunches but inevitable would get dropped quite a bit around that time when they pushed.
Then I found TR and did General Build - my first foray into structured training. Then I found this whole Polarized approach which I have been trying out using sessions that I have created myself on TR workout creator. I’ve been trying a few other things too like fasted Endurance rides, tacking on Endurance after VO2 efforts etc as well. Just experimenting with a few things here and there.
All of a sudden I have gone from 220w @ 80kg (2.75w/kg) >>> 235w @ 75kg (3.13w/kg) >>> 275w @ 73kg (3.76w/kg) >>> 292w @ 73kg (4w/kg) in the space of 6 months.
I am not sure what the heck is going on here, but this whole structured Polarized approach seems to be working. I actually feel like I am on drugs - that’s the best way to describe it. Today I thought my Kickr was broken and giving me cooked numbers 
Another KM Progression 1 FTP test in a few weeks time so we will see what happens with that!
Well after about 4 months off the bike, trying to get back on board the train. Bought a house, life got crazy, and I was probably a bit depressed with everything going on, and although I’ve had lots of good and much to be thankful for, I just didn’t have it in me to get on the bike. I’ve probably lost about 30 w from my ftp, but it is what it is. Onward…
Great news that the knee injury is behind you and I’m sure the weight will again plateau down to where it was before. Good luck in your test, have a feeling you’ll be getting a gain 
@CH01 Those are great improvement’s, you’ll really notice the difference out of the open road!
Also works with beer! 
Wright Peak - 6 as the last hard work out of my plan before the taper week to the event I’ve decided I’m not going to travel too!
Hammer 1 belt snapped yesterday during the last interval of Galena +2. This one felt harder - not sure whether it was legs or just enough of a difference in power between the Hammer and the 4iiii. Anyway, first block went well, cognitive load of being back on the hybrid rollers, trying to get my gearing/ resistance combo right, out of the saddle not working for those reasons too. I had to pause a few times as my head was gone. Then a few texts I had to deal with. And then to see off the better half and eldest for the day. Finishing on a bit of a low to be honest.
Ready for an easy week regardless of the disappointment of not feeling it right to go to the A event.
Made some very poor gear decisions for the fourth stomp and dropped the chain, and Tickr forgot how to Tickr again, but survived otherwise. 88% feels a lot more sustainable after 200% than 94%. Best experience for the stomps with my Suito in erg mode seemed to be spinning up in the little ring beforehand, and then shifting to the big ring and standing right before the resistance kicked in. Slowing my cadence first and trying to maintain it in the same gear through the increase from 84 to 420 watts was a gigantic bucket of nope.
Lil’ bit at the end to grab the AdZ jersey (over two people, my timing is excellent).
