Kaiser +2, final tough week of low volume general build before recovery. Based on struggles in the previous week, came in hesitant about performing the work intervals at 118% of FTP (have turned down the similar but “lighter” workouts in previous weeks)… but first one felt remarkably doable and I ended up nailing it, keeping up cadence and form for almost all the intervals.
Elements of success: better sleep over past week, big carb lunch with rice and veggies, a “Monster” 50g sugar fix with plenty of caffeine an hour before the workout.
Now 4x15 minutes at 96-99% of FTP remains before the sweet relief of a recovery week. But the threshold stuff usually doesn’t crush me the way the longer Vo2 max intervals do.
And after that, I’m backing off intensity and upping the TSS in anticipation of group rides with co-workers, hopefully in May or so… hitting Sweet Spot Base Mid volume, the first plan I used when I started TR 18 months ago. Be interesting to see how it feels with more experience under the belt.
I hit 318 watts for a couple seconds! I know that is nothing to lots of people, but it is my proudest achievement for the day… possibly the week!! Or ever!
When I started XCO specialty, the sprint power targets were a total joke for me. Now, in the last week, I am hitting them. Just for a couple fleeting seconds, but I am so happy nevertheless. Wow. Maybe all this intensity works. Lol. I TR
Feeling shagged out today but no particular reason, only had lifting yesterday and slept fairly well.
Tried to get Red Lake +4 in before work by skipping through the warm up but that backfired and the more Inrushed the worse it got so I pulled the plug.
Perhaps shouldn’t have done the lunchtime run, as I was still knackered and dragged my dead legs around 10km. So tired I couldn’t eat lunch after.
I think self isolating indoors, followed by cr@p weather/ forced isolation and a change of diet combined with 3inches less of Colon probably means I am deficient in B12 and/or vit D absorption. I’m still managing all my work outs and HR to Power zones seem ok but I’ve been getting night DOMs after each and my resting HR is up few beats. With my weekend sessions replacing zone 2 rides I think I am over training. So I dropped my FTP by 10w tonight and swapped the 90min Fletcher for the 60min Pettit and done that on the virtual 8bar course. If I continue to suffer DOMs in the night I’ll take a week or two off but the boredom will do my nut in
Threw down on the last interval. Started at 101% and bumped it up 1% every 5 minutes, until the last 5 minutes where I bumped it up every minute. Finished the last interval averaging 103%. Pretty sure I Undertest on the Ramp. Just did a ramp yesturday and turned in a 4 watt increase to 279. I’d be willing to say that 285 I held for the last interval would be a fair representation of ftp. After my A event in April I’m gonna switch to the 20 minute test.! Set all time pr’s for 20 min, 60 min, and 2hr! After setting all new 1 minute and 5 minute pr’s on yesterday’s ramp
Train now! Ok.
Colosseum -3 for the win.
It’s been so hot and humid today that the AC in the gym and my car kept shutting down. I was forced to crack a cold beer and ride it out.
Probably Do Kolie Moore test. I have had the same issue - during threshold block last year I have compared longer test to ramp test and I was 10W under on the ramp.
Ebbetts with extended z2 cooldown this morning. Was a bit of a shock to the system doing my first proper set of intervals since my rest week but all good in the end. I thought the standard warmup would be adequate but in hindsight I would of like something longer. I really should just spend sometime going through and adding in my progressive warmup to each of the workouts in the workout builder.
My legs hate me, I ended up spending 30min above threshold. The biggest issue now is that I have spent 2 hours above threshold in a total of 5 hours of riding this week.
Final work week of SSBMV II - after successfully completing Spencer +2 and today Lamarch, I’m really pleased with progress. Breakthrough workouts for me and testament to training at an honest FTP. Hopefully due a bump when I start Build.
TR
Do Kolie Moore test. I have had the same issue - during threshold block last year I have compared longer test to ramp test and I was 10W under on the ramp.
