I love the smell of VO2 max in the morning
Mills
Felt really good, again. I’ve been, erm, carb loading, at the weekend.
Result? Second and third set done at 105%.
I might carb load some more going forward, if it allows me to progress that well
If it’d been a threshold workout I’d have died!
I’ve cut back on the booze a fair bit and got a taste for some local IPA’s yesterday arvo. 9 beers later…let’s just say that it was a long day and I’ll be happy to get a good nights sleep tonight.
If you do the crime, you need to be prepared to do the time. 
last one of ssb1 (lv) before a recovery week:
just as hard as the previous 2 times I did palisade
last 2 sets it became more difficult to keep the cadance high, but finished on target without backpedals
Curious to see how far I can improve on LV+ quite some nice gains when I started in januari, but I have a feeling that the gains are getting smaller and more difficult at ~ 4 w/kg
Where did you start in January? (FTP).
| Date | FTP | Watts gained | Weight | W/KG | W/KG gains | Progress AFTER block: |
|---|---|---|---|---|---|---|
| 9-12-2019 | 255 | - | 76 | 3,36 | - | outdoor |
| 2-1-2020 | 262 | 7 | 76 | 3,45 | 0,09 | 1 month zwift |
| 16-1-2020 | 268 | 6 | 76 | 3,53 | 0,08 | SSBLV1-1 |
| 10-2-2020 | 279 | 11 | 75 | 3,72 | 0,19 | SSBLV1-2 |
| 23-3-2020 | 288 | 9 | 75 | 3,84 | 0,12 | SSBLV2 |
| 20-4-2020 | 288 | 0 | 75 | 3,84 | 0,00 | Build - Short Power Build LV |
| 19-5-2020 | 290 | 2 | 75 | 3,87 | 0,03 | switching plans |
| 15-6-2020 | 295 | 5 | 75 | 3,93 | 0,07 | Specialty - Short Track XC LV |
| 21-7-2020 | 309 | 14 | 75 | 4,12 | 0,19 | SSBLV1 |
| 1-9-2020 | 308 | -1 | 76 | 4,05 | -0,07 | SSBLV2 with 2 week holiday |
| 29-9-2020 | 297 | -11 | 75 | 3,96 | -0,09 | bad build block after holiday |
I seem to struggle a bit with build, base blocks have a bigger impact (on FTP at least, other gains are surely there, but not measured). Last drop also due to cancellation of multiple A events (XCM) this year
10km super slow recovery run at 5.56 per km…
FTP 249 → 253
I think I made a mistake by riding relatively hard on Saturday…but an outside ride and a few Strava segments made me go harder than anticipated and I probably was too fatigue for today’s FTP test.
Anyways, I was planning on doin got ramp test this coming Sunday to compare to the 20min test as I usually perform way better when doing the 20min test vs. the ramp test. will see how it goes…
I understand that these are scaled to FTP but I swear SSB gets harder and harder each time!
Today’s butt kicker:
Exhausted.
Carson Sweetspot
Missed Sundays easy ride (Carter) so had a little extra to burn off. 1 hr @ 90%
Dropped cadence from normal high 80s to the low/mid 70’s. This advice was in the workout notes:
“Additionally, you can work to improve muscle control via low-rpm riding in an effort to pinpoint poor pedaling mechanics as well as strengthen slowly adaptive connective tissues.”
Rest day tomorrow then OUs Wednesday. Struggled with them last week, will be interesting to see how they go…
.
Meet George?
That hurt more than expected. One of those workouts where you start thinking about turning up the intensity during the first set. 
Maybe I should see how the second set goes first?
By the end of the second set you realise that would be a very bad idea!
Have fallen off the wagon for posting here, probably because outside rides in Melbourne are finally opening up again and also I’m in the last couple of weeks (Specialty) of a long (18 week) TR programme. Volume eases off now although not intensity as I learnt on Basin
This deceptively doesn’t look too hard on paper but the combination of out-of-saddle ramps and progression to 150% FTP makes each interval very painful. Kinda like four mini-Ramp Tests strung together.
HR is almost always higher for a given effort after time off the bike - reduced blood plasma volume and/or lower stroke volume (volume pumped per beat) and/or lower red blood cell count mean more beats needed per Joule produced.
That does not look easy at all to me! That looks like a killer! Super work!
Goddard is like being gently slapped in the face by a 110kg monster. 