Ramp test day. Got the Ironman Canada course going on Rouvy, then used Clyde to warm up, like last time
Followed by the ramp test itself
Went from 329W to 335W. I actually think it helped to have Rouvy going as a distraction, rather than staring at the TR app on my phone and watching the seconds tick by. I wish I had dug deeper in the end, I hit twenty minutes, and mentally was like “yay!” and gave in, though I think I could have gone a few more seconds. On the other hand, I feel like that after every ramp test. Maybe the high volume of Z2 last week (what should have been a recovery week) actually gave me a boost, certainly felt much stronger on this ramp test than the last one.
The snow has melted but there’s a lot of ice out there so although this looked ideal to take outside I decided against it and went on a relaxed ride instead and tackled this pussy tonight.
Id forgot I’d switched to the big ring a couple of days ago. A nice stable 90+rpm cadence doesn’t let the power fall on recovery. I realised just before I started the 1st 3min interval but decided it was best to wait till the recovery to change to the wee ring.
Rogers +3. First interval still burned from doing Mount Bear Sunday the rest weren’t bad. Happy to see HR holding steady between sets too
Happy New Year all. First workout of the year was a ramp test at the start of SSB LVII. Pleased to say it has gone up ~17% since last time.
(a) working hard on my last training program and sticking to it
(b) being able to tolerate the higher workload, which may be another way of saying (a)
In any case. my next training program will now be 17% more intense. Well done me! I think…
Awesome!
Nice job!
Week IV of Sweet Spot LV kicked off today with Tunnabora. Last Saturday I completed the 12 Days of Swiftness filling in my “rest” days with 30-45 minutes of endurance work. I then took Sunday & Monday off per plan prescription. Since Tunnabora focuses on cadence I alternated from starting the interval at a high cadence and then slow down (and then picking it up) the pedaling to accommodate the changes in power prescription. In the 2cnd and 4th intervals I started low and downshifted bringing cadence up and then down again. The very last interval I did single speed style and at the end simply brought up my spin regardless of the power production. This is my second time working this one.
This was Bald Knob, plus the Two Bridges route badge, plus a Tour de Zwift stage! Sure such a high level of productivity means I can slack off work all day, right?
Also this is a new one for me:
I don’t think I’ve ever seen negative decoupling on an endurance ride! Clearly my fitness is increasing. (Or I’m fatigued.) (Or I had a lower cadence in back half.) (Or opening the window half-way through was a good idea.)
Tour De Zwift in lieu of Taku (I didn’t do the ramp, so was going to swap it for something longer anyway).
But sucked in. Just bridge to this group, just hold this group, follow the next bridge, may as well sprint for the line. Every. Single. Time. Point me to the “zwift making things sloppy” thread 
Lamarck. https://www.trainerroad.com/app/career/bobw/rides/99009024-lamarck
A lovely day, if cold, here so went outside again. The hill I thought would be suitable was a minute short so started the remaining intervals further along the road. Five minute recoveries rather than the allotted two but getting back to the bottom takes what it does.
No power meter on the MTB but comparing my HR figures with the last indoor threshold workout I did (Donner) shows them to be very similar so I probably got everything just about right. I was also pretty consistent on the timing of the Strava segment for the hill just 6 seconds in nearly nine minutes separated the first three goes, I was about fifteen seconds quicker on the last one. Didn’t think I could pace that well 
see it so much in my data that I always toss out the first 20-40 minutes of data. I’ve even done a handful of Lazy Mountain -1 style (no warmup) rides in an attempt to quantify how long it takes to warmup.
Paging @AJBotha
