Mount Major +4 for me today.
First time doing a TR workout outdoors…Emerson -2.
Was interesting to say the least. Definitely not as smooth as it would have been on my KICKR, but oh well, still a good stimulus. BUT, a good learning experience in how road undulation can impact power, as well as, picking an optimal route.
Definitely overshot my power targets on the overs, and at times had a hard time hitting the targets on the unders. This will take practice.
Maybe the most interesting observation was how much higher my heart rate was outdoors. All the little power surges that are brought on by changes in the road definitely affect heart rate versus a constant power target on a smart trainer.
How it started:
How it went:
Edward Mckenney
I may be off the bike for a few days so I planned a session to get a shit ton of tss lol. Overall this workout felt pretty good and manageable. I faced some issues with erg mode where the resistance would lock at a certain power output, so I had to compensate/fumble around at times. I’ve only had this issue with over under sessions and am currently using a wahoo kickr bike. Aside from a few technical issues I felt good physically, but given the length of this session the last two interval’s relative RPE was notably higher. Glad I got my session in, and hoping you all get some today!! wishing you all happy and productive training 
-Alex
Maybe terror as a word to describe my feelings is too extreme, but trepidation certainly is not. I woke up this morning full of dread and trepidation of the WOTD. I took a couple bowls of instant oatmeal for breakie along with a banana and some yogurt. Need I mention a couple of mugs of coffee? Then it came to waiting for the breakie to work its way through the gut and into my bloodstream.
In the meantime, I started prep work for dinner. Got the knife out and started chopping up beans, onions, mushrooms, tomatoes. I seasoned up a couple of top sirloins, and did the washing up. I also prepared my drink mix for the WOTD which today consisted of the Apple Cinnamon Skratch mix – I tried to mix up the drink and heating to aid in dissolving it, that stuff just does NOT wan to dissolve. I also prepared my post workout recovery mixture of a 2 scoops of muscle milk (also had some chocolate milk in the ref for such purposes) and a 1/2 cup of table sugar (i’m “UpNort” so this counts as roughing it) and set that aside.
I looked over the workouts and resolved to do the -5 version but on the way to the Little Cave of Power, I compromised and chose the -3 version instead of the planned -1 version. I threw over. The race winners were easy and I’m convinced the -1 version of those were achievable. However, what really put the fear into me was the 3 sets of microbursts at the end. Each set consisted of 12 15 second microbursts, the original workout had those at 150% and the one I settled on set the bursts at 130%. I got into the microbursts and not too bad, I started to push up to 150% on some the bursts and on others I got the meatball up and backed the power down to the 130% target. 13% of the time is binned as anaerobic & neuromuscular power. The only break was between the racewinners and the start of the microbursts where I had to run to answer nature’s call. I did not backspin until the cooldown.
I hit the planned TSS and IF pretty much on the head, so good deal there. IDK if I’m ready to take on the -1 version but I know I can promote myself to the -2 version. However, next week is rest week and I will rest.
Junction-3:
Well the expected wind didn’t really materialise this morning as I thought…but I had committed to staying indoors to get Lectone done anyway so there was no escape.
I think it’s official, I like over-unders. The workout felt great throughout and was over before I knew it. I think watching E3 on GCN+ and ticking off another route on Zwift helped with keeping me distracted from the burn.
Looking forward to closing out SSBMV2 again and seeing if I have made another step forward.
Looks like you can bump up the % a bit.
Yes sure, I’ve done various sessions at different power and yes you are correct there is a small amount of scope to still be below LT1 at higher power, it’s not much higher than this though. I did a session the other day which increased in 5 to 6W increments.
Yeah I coulda done another one. I coulda done another two. I was flying and honestly a little sad to get off the bike.
(Also feel a little weird doing “Golgotha” the week before Easter 
)
was shooting for 6 hours of ‘endurance’. Finally knocked out my final route badge on zwift. I felt amazing. Set Box Hill and London Loop PR’s on the final lap.
Should save that for Good Friday!
Juneau
Self adapted up from Juneau -1 since I’m not in the AT Beta yet 
. This one was mentally tougher than it should have been. Last 5-10 minutes of the last interval were tough. Feeling fairly drained - need some good recovery the rest of the day and some wholesome food. Maybe I should have stuck with Juneau -1. 
Ramp Test (with a boost!!!)
Did something a little different today. Over the winter, I don’t really ride outside (upstate NY), so I put my Assioma PM pedals on my dedicated trainer bike. Now that it’s getting warmer, I want to move my PM pedals back to my road bike. But I’ve noticed that my Kickr and Assioma vary by a decent amount, 2-3%, which can be a decent amount during tougher workouts. So I decided to take the ramp test using the Kickr connected to TR and the Assioma connected to my Garmin. So now I have my inside FTP for the Kickr, and I can adjust the FTP for outdoor rides with the pedals after I sync to get a more accurate TSS.
Either way, I got a decent boost. Last FTP was 305W with the Assiomas. Today, I got 309W with the Kickr and 314W with the Assiomas, so a 9W boost from previous. Pretty stoked.
I’ve been off the trainer, enjoying Spring, taking any excuse to drop the 
with my TR gains. But now it’s time for a new block - hard start SS is getting over-unders.
With overs for 30s at 110-115% every 5 minutes, this was fun. Mashing the pedals to push watts without pain. How can you not? Hard-starts+overs settled HR a few beats off LT.
If I can manage life, this should progress into an extensive threshold workout. The plan: Lift/lengthen the overs (120%? 60s-90s?) + Increase frequency to give time above LTHR. Maybe the unders will go up too.
The big question, what is the next workout in the progression?! AT to the rescue??