Tallac +3
Ok, I’m back on the plan. I had a couple of late nights due to work and family obligations that caught up to me Friday, so I slept in on Saturday and skipped Palisade. Added some endurance at the end today to start to make up for missed saddle time. Debated doing another SS interval but opted for some easy spinning and watching the latest NorCal Cycling videos.
Catching up on a couple of days. Some more Tomyhoi without any intensity adjustment on Friday in preparation for the fast group ride on Saturday that then didn’t happen…
…So hit a Zwift race in the morning and got me a 4th in Cat A on Crit City which I was happy with followed up by Townsend afterwards.
Decided to head outside today and forgo any proper workout just giving it some ‘beans’ on the local climbs (setting 50 odd PB’s!) but the weather was not great. Decided to shift my rest week by a week and do the threshold and sweet spot workouts that should of been this weekend to close out SusPB.
FreeRide 240
Was planning a longer outdoor ride but didn’t like weather forecast so resorted to an indoor session. Noted there was a Kiss 100km race, nothing like a bit of company for a long ride, after the first two laps the positions were basically decided so last three laps were just steady endurance riding. Picked the TT bike as I guessed I’d be riding the majority by my lonesome… so much for company!
Good 3hr 20 minutes completed indoors…
Wright Peak + 1
Decided to make up for the lost TSS after missing 2 workouts following my second covid shot. The 30 seconds rest between the 10 min sections is just perfect. This will likely be my only foray into the no-man’s zone since I am on the 8-week polarized plan.
Messed up my fueling and over-ate (or under-drank?), but this still felt pretty great. AT wanted me to do something easier but recovery week is next week and you know what, I felt like pushing it. My legs are still feeling the outside jaunt from Saturday, and doing stuff like this with sort-of-tired legs is always satisfying.
Nice! I tried last week but blew up totally after ten minutes… I was on my way to do 20 mins @ 420 W, maybe next time.
Yesterday I did 8 hour long (active time) technical trail ride without any meters (just GPS), music or podcasts to find out my limit of aerobic endurance. The terrain was very wet and demanding, but I made it and didn’t bonk even though I didn’t had a lot of food with me. Maybe the sweet spot training has improved fat adaptation. In two-three weeks I will do a DIY Unbound Gravel, because it’s not possible for me right now to travel to USA because of work and family. Goal is to be at 230 W avg power. Two weeks ago I did a 7 hour gravel ride with 255 W avg and 290 W NP.
3 weeks ago, did a Ramp and was already not feeling 100% with throat irrational and general malaise. Ramp was +1W… Worked my way through the week and decided to take 1 week off the bike. Still not feeling right. Last week was only Zone 2 riding and this week added in one intensity ride thus far and it was not as easy as I had hoped… mainly the last few intervals. Negative for COVID but GP said maybe a minor viral infection… and rest for 4 more weeks… meh. Maybe it was over-reaching or over-training? Moved my fan further away to give my throat a rest but then sweated a ton… first word problems. I hope everyone has a nice training, or rest day!
Rest day yesterday - straight back to the work this morning in the form of Picket Guard. Manageable but my legs still felt heavy from the rides at the weekend and/ or the rest day prior. That closes out the SusPB threshold work finishing at level 5.5
Had a lunch time social work spin on Zwift this afternoon also. Kept it in z2 and had a go on the sprints. Ended up setting a new 60s power of 459w for the season. Yey!
Freeride75
Bit of a mix and match week as I’m on holiday for a week come Friday. It will be a rest week, no bike. So today I jumped into a 3R iTT Zwift C Cat race. Zwift power has me down for last few races as a C but nearly a B.
Well after this I now average 3.24 w/kg for last three races so assume that got disqualified in this race as I now break the 3.2w/kg barrier. It’s only fun. My best result on Zwift, 4th out of 37, so next time I can join B’s and be at the bottom.
x274 Summer Equinox season PRs so happy with performance, nothing like someone chasing you down to push every last bit out. Intervals.icu has me down as 312 ftp after this event so probably need to my bump my FTP line up, but will wait and see where I am after that week off.
I should have went out for a ride or done a more productive w/o instead. My ramp test FTP was 235w, yet last week I done 292w ave (296w NP) for 57mins 
I think I’ve a poor set up which is a bit claustrophobic and ERG seems to upset my calf.
I can maybe up my fans as I have more I just need to buy a long length extension cable and perhaps my pedestal fan is getting blocked by the desk or the closed door I am trying to manage the noise though (no one has complained but 
)
I had a similar set up before though but without ERG and was pushing 296 w for 20mins just last year
Another member of the ramp test underachiever club!
I can take a bit of a difference due to air cooling (my set up is rather cramped), momentum and day to day fluctuation etc but circa 60 w (maybe more as hr for the TT was 90% tempo) definitely puts me in the ramp test underachiever club
Oh, I switched to the non ERG 20mins test over winter but now we are in the TT season I thought it was best to avoid the TSS of a 20mins test. Perhaps I was wrong and now I’ve smashed my season target at the firs go I should go back to a 20mins test or an 8 minutes test. I know it’s just a number and I am a outlier for the ramp test but psychologicaly the ramp for me does more than the extra TSS of another test.
