I haven’t seen that golden trophy for quite some time 
Completed my goal of 90 minutes of sweet spot about a week and a half earlier than I had anticipated. The first 15-20 minutes I was doubting I would make it. Then it got better, but around 45ish minutes it got dark for a few minutes. Once I had a half hour left somehow my legs felt lighter! Ramped it up the last 15 minutes to go for the KOM on Box Hill in Zwift, that hurt me.
Threshold block next 
Started with SSB1 MV today after a FTP bump from 235 to 264.
The sweet spot intervals this week were okay, but the over /under intervals of Tunemah today almost broke me, it was sooo hard. My HR was at 95% (180 in the last interval).
Hope I can manage another 90 minutes of Leavitt +2 tomorrow…not looking forward to it.
Some days just weren’t meant for cycling 
Hope you have a great day.
Weather is dreadful today. My family are allowing me a 2 hour window at 2pm. I am torn between going to gym to use wattbike (Home turbo still broke 
) or going out in the rain for 2 hours! Decisions decisions.
Ramp Test + extended Taku today to start the first build phase. New all-time FTP record by 1W (133W → 134W). I’m a bit disappointed for not reaching 135, but a watt is a watt also on a handbike. And as it was made by finishing the SSBMV1, this gives me some confidence about possibly some more gains during the build phase.
Woke up to apocalyptic weather, so any notion to taking the bike out was dismissed pretty quickly. I’d Longfellow on the calendar but upped the duration a little to make up for cutting the run short yesterday.
Longest turbo session in a long time - took a lot of willpower to stay on the bike for the last 45mins 
.
Two weeks ago I looked at my power curve and the rate my avg. power dropped after the 20 min mark made me realize that I will never be able to race with that attitude (not wanting to suffer for long period of time). I wanted to change that, and I did.
Glassy, on a new Elite Suito, using my new 4w/kg FTP ( 
) derived on the Tacx Vortex.
It did not end well 
I made it to the end of the second set of over unders and called it a day.
New ramp test on the Elite tomorrow. 
Wright Peak -1. I took an extra 30 seconds rest on the 30 second breaks for the second interval but otherwise finished it up nicely. 30 min intervals are pretty nasty. Especially 3 of them in a row!
The good news is that this was the last tough workout in my fifth week of the first build phase since joining TR. Completed all of them without incident. Pretty proud. Recovery week coming up…
Taking it easy-ish today. Ended up doing my track work late yesterday. Legs felt great and I soared through the 6 x (400 @ 5k, 200 easy, 200 @ 3k, 400 easy) continuous. Had a bit of free time today so I hopped on for some Baxter fun. Got through 50 before my son woke up from nap and had to call it. That was pretty much the right amount of effort for today though so pleased with the week overall despite some struggles. Recovery run and some yoga on deck for tomorrow morning.
How can you extend the rest intervals in TR?
Is there generally any way to alter the workout/intervals while doing them!?
Is there a plan that’s just like 1- to 2-minute intervals and, uh, nothing else? Because I would do that plan. This time Bluetooth forgot how to Bluetooth through the first set (and thank goodness I was running Zwift via ANT+ or I wouldn’t have noticed), but turning-it-off-and-on-again did the trick for the last two.
I’m choosing to reject my knee-jerk this just means your threshold is a really low percentage of your power at VO2max which means you’re super unfit, you sod reaction and going with MONEY IN THE BANK instead, thank you Amber.
Rough weekend. I’m finding the edges of how much volume I can handle.
Saturday morning I was feeling poorly, for wine-related reasons. Forced myself to get up and pedal to sweat out some of the toxins.
Tried to do Zwift Road Academy workout #1, and failed at the 40-min mark; still got credit for the workout for the academy but I want to try it again.
Sunday: Taku -1, 30 min active recovery / endurance spin. Still working on “WFH” Zwift badge.
Today: Attempt #2 at the Kolie Moore FTP baseline. Made it 20min into the main block, so another failed result. I fueled before the test (40g maltodextrin) but only water during, and I can see where the cadence started to degenerate, at about the 35 minute mark. I’m learning a lot about mental endurance as well as physical.
I’m turning my FTP down 6 points for the next block and telling myself to remember that indoor FTP is there to set workout intensity at the correct level.
Other lessons:
Last ride before a two week break that will represent the end of the 2020 training season for me
Had a nice finish to the season, setting a few good times on a recent trip. Looking forward to a two week break from bikes to reset and then start getting ready for 2021
