Tallac +3. I continue cherrypicking harder workouts from SSB MV but keeping to 3 a week to allow for “senior” recovery. Got knocked off schedule by the holidays, so tomorrow is off, then Spencer +2 on Tues and barbell lifts in the afternoon.
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Ramp Test for me today too! Good improvement since my last test (06/12/20) following my first 4 week foray into a High Volume plan (Sustained Power Build).
→ 3.8% increase in power (316W → 328W)
→ 5.4% increase in W/kg (4.46W/kg → 4.7W/kg)
→ HR was up to 185 so within 1% of max.
→ Weight: 69.8kg - pleased that I managed to measure my food intake a little better than the last recovery week despite the insatiable hunger AND Christmas! Only put on 0.5kg or so.
Happy NY to all.
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So I buried myself with sustained power build MV. Completed every workout except Stromlo +4. Last week was recovery and I took a ramp test today:
I lost 3 watts. Told the program to keep my old FTP and sat on the floor exhausted.
I was so disappointed. I had Collins scheduled so I hopped back on and spent the first 20 minutes feeling bad about myself and rethinking my life’s choices. Then, I remembered that just one year ago, I celebrated when I could balance on the rollers for 5 minutes at a time and that the thought of continuously riding on them for hours seemed impossible. It’s raining and storming and I can get an amazing workout in my living room.
What a good day after all. 
.
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Longfellow. This workout completely shattered me. I was quite beat up from yesterdays threshold workout and heavy lifting. The last 30 minutes were absolute agony.
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It sounds like you nailed it. Congrats!
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Thank you @Rosscopeco. Good work sticking out Carson, too!!!
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This was a huge confidence boost after a rough night’s sleep and not much motivation… tough day a work! Nailed it and I’m super excited about my ramp test next week!!!
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Four hours on the trainer will do that to you at any wattage 
Well done!
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finishing up SSBLV2
Recovery weeeeeek 
I usually sub these out for longer and easier rides, but you know what, it’s the week after break and maybe I don’t want to sit on the trainer for that long right now.
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Start of my plan, skipped the ramp though as happy enough where I’m at given it’s only a couple of week block of SSB1, and I’ve serious DOMS* after a week of zwifting capped with the Fondo on Sunday.
*I’ve noticed that zwifting seems to have really dragged my cadence down (and it was commented on by others in the brief period we were allowed group spins). I’m not sure why - maybe grinding it out in the big ring, with trainer difficulty low, to minimise shifting? Anyway going to do Ericsson twice this mini block, and really try to focus on 90+ for all workouts.
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Why…?!
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That’s enough of a reason for me to never use plan builder
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Strength training completed early this morning. Squats, push press, kettlebell rows, core work, stretching.
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