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. 
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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…
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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.
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First workout in week 3 of my specialty plan. Workouts are really getting spicy, this was a tough one. Looking forward to recovery week next week.
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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.
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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:
- It’s about how you ride; it’s not an FTP-measuring contest.
- Test as you train, train as you ride.
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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
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Tunnabora for me today. Wk 3 of Sweet Spot Base Med I here in the UK.
I keep having to tell myself to ‘trust the process’ after a really good summer of testing and enjoying my fitness. Some of these SS sessions are a real pleasure!!
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I just paused the workout at the 15 second mark of the 30 sec interval. Started pedaling again 30 seconds later.
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Really struggled again, not feeling super confident my FTP is holding up at the moment. 6 days til race day, I might retest on weds.
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Some more Z6 work for me today, my biggest weakness so didn’t enjoy it at all 
10 x 1min
12 x 30/60
20min Tempo
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First one for sweet spot base 1 with my new FTP. I’m mixing workouts from Mid Volume and Low Volume. This felt like Zone 2 to me, felt just at my Vent threshold.
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This was a bit messy but did the trick. I find 2min VO2max intervals hard and when I needed a backspin, I managed the push to lift HR after. This was my first foray into resistance mode. I’m still figuring out resistance level, gears and cadence, but I think I like it.
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Man alive! The power and the legs are both there but my HR is all over the place. This didn’t feel hard (I know it shouldn’t) but my HR was up in VO2 territory.
My season break has thrown my body into chaos 
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Bashful +2 = ouch!! Feels like I was in the box from first to last interval! Had to drop a few percent at the end but glad I survived.
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Nope. Not today! Still feeling sick and really crappy. Felt like my legs were going to fall off in the first interval. Decided to get through to the first recovery and see if things settled. Seemed to at first but realized early in the second it wasn’t happening today. Disappointed but my body is telling me to take a break so I’m going to listen this time. Not looking to repeat the month off the bike I had early spring this year from pushing through being sick.
Taking at least a couple days totally off to hopefully get back to normal then reevaluate my plan.
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Pisgah for me - https://www.trainerroad.com/app/career/bobw/rides/90870904-pisgah
I did this in July so interesting to compare figures between the two. I’ve the same FTP so the effort was the same but my HR was much lower, last time I spent quite a bit of time in Zones 5, 6 AND 7 but this time I didn’t get above Z4.
Both workouts were part of a taper week for a ride at the weekend but last time I was pretty fatigued without realising it until I got into riding the actual event. The timing of this weekend’s event is down to the weather and personal choice so I may do it or leave it for another weekend.
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I don’t normally post my workouts, but this one seriously hurt! I had a big day of physical activity yesterday plus a 14hr night shift , which set me back. Hopefully posting relieves the pain from my legs😂
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1x45 at 90% but I was feeling good so decided to make it threshold instead and averaged 97% for 45 minutes! I pushed the effort the last 15 minutes just to see how I would respond (going to do another TTE/FTP test this weekend) and learn exactly where I feel my FTP is. I’m thinking it’s really only 3-4 watts higher than I have it set right now, but I’ll let the test do the talking on Saturday.
This morning, I was like “no, I don’t want to wake up at 5 and work out!” Then I realized “but then I won’t post on what workout I did today 
” and somehow that weird motivation was enough to get me on the bike! I only discovered this thread when someone wrote elsewhere that this was one of their favorite threads, which seemed so odd and boring to me, but decided to check it out nonetheless. Now, here I am, holding myself accountable for my rides because of this “odd and boring” thread that I like so much!
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