2x45 @ 85%FTP.
The first interval went by quickly.
The second interval was brutal. The average cadence dropped from 88 to 83.
Now onto 1x90…maybe
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Very tough week before a recovery week!
Need better nutrition and rest. Or it’s just a bad week. 
First time not being able to finish a workout.
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Jepson today. I’m mentally weak at extended threshold and SS work, but small steps/changes in power help breakup a long block. I’d rather do something like this, over-unders like Mary Austin or Leconte, than sustained power stuff like Mount Goode or Galena.
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Feeling bummed. First workout I’ve bailed out of this year
Not sure what was wrong, drank Gatorade bottle rather than usual SIS drink and felt sick in stomach but that might just be an excuse. Regret trying to push 102% in second set too! Hubris…
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Nice and relaxed. HR seems to be returning to post-break levels too. Lets see if I’m saying that after tomorrow’s O/U session…
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Bike was making a creaking sound from the saddle yesterday. Tried fixing it. 6 minutes in I was still annoyed by the creaking. Tried tightening a different volt and it snapped. Probably where the creaking was coming from, some janky nail.
Used a torque wrench and everything. Now I have to find this proprietary ring because I have a caad 12 with a different sized seat post 
I’m so annoyed. I hate when I decide to sleep in and not work out because I’m tired or don’t feel well. It makes my whole day feel crummy. But this is a whole new level I wasn’t prepared for! It was just going to be a recovery day, but still 
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Some endurance to spin the legs. According to zones more of a tempo than Z2. 0% decoupling is a nice information.
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You probably don’t need a new seatpost clamp (almost certainly isn’t proprietary by the way). You probably just a new M4x12 bolt (steel or titanium) as long as you can remove what’s left of it from the clamp.
If the clamp is busted, measure your frame where the clamp sits. You’re best to measure with digital calipers or check if your clamp has the diameter written on it somewhere. Yuniper, Carbon Ti come recommended , but other mfgs also sell replacements.
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I’ll take that kg of lasagna, and leave you the workout, thanks a lot 
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I tried removing the old bolt but a lot of shavings were being left behind and it looks bent too. I’ll have to bug my husband if he has a digital caliper 
I really want to be able to ride tomorrow or at the lastest Saturday, so I’ll take whatever the bike shop has if they have it. Then I may look into your suggestion!
Worst case scenario, it’s not in stock and I’ll steal my husband’s (we have the same bike) and make him ride at a different time, teehee
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Ah that’s a shame. My other suggestion was going to be to take the bolt from the CAAD seatpost clamp and use it in the other bike as a temporary fix.
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A productive “lunch hour” for me… Needham -1… 48 minutes of SS with surges.
A low steady HR for the session is a promising sign 
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Looking at my calories expendure I should eat 2 of those to mantain the weight Nutrition is definitely the hardest part of the training and my rapid metabolism does not help. So unfortunately I could not share the lasagna as it is very important part of getting faster 
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I always stand during long endurance rides. Usually every l5 min starting at the 1 hr mark. Up for one or 2 min. Your backside will thank you.
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When it happened to me I ended up back at the lbs from where I bought the bike. I actually started there but they couldn’t help at first, I then tried a few other shops who couldn’t help either. Decided to retry the 1st shop in case the manager was in, he was, and remembered I bought the bike 2years before and borrowed one from a display bike 
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I’ve got some Voler like that, while other Voler are fine. My favorite for long trainer rides are the 12-hour Pactimo bibs because of the great coverage.
Still finding that difficult to do in practice, and so I don’t sweat the details, stand up briefly every 5-10 minutes, and every 45-60 minutes get off the bike to fetch another water bottle. On Sunday I rode outside and noticed how much I “surf” the saddle over rough roads. I’ve got the core strength and so its more of a technique issue that I need to work on.
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We are besties with the manager of our LBS. I’ll be calling them when they open. The piece is from an older model caad so I’m just hoping they have one lying around…
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Tuesday was ZA Group Ride…a nice little easy ride.
Wednesday I overslept, but needed to do at least 5km toward the Zwift WFH badge, so I rolled out for a short easy spin through Richmond…with a couple of sprints thrown in for fun:
Today I was feeling saucy. Slept well, rested from two easy days.
Mills:
Was feeling good after the 2nd interval, so I increased workout intensity to 105%, and finished the intervals as directed.
Afterward I was still feeling good, and was about halfway up the AdZ, so I decided to get some Z2 work in to complete the climb and see if I could hit the Meilenstein jackpot.
Carter:
Had to extend the cooldown by 30 min, and increase intensity, but I made it up the AdZ…only to add another Lazer Bullet helmet. Oh well.
Tomorrow is the 2nd attempt at ZA road workout #1, and then a much needed 2 days off.
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