Mount Goode +2 today:
Didn’t quite finish it, five minutes left but my legs were cooked.
16 Likes
Wright Peak -1 this morning to close out the “work” of SSBMV2. That felt great. Steady, considered and on target. Very happy with that 
13 Likes
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. 
11 Likes
After 3 straight days of vo2max intervals, 2 days of tempo.
I’m tempted to take 2 days off rather than the usual one. My legs feel a little thrashed.
14 Likes
Mont Albert -1 today, trainer was mad at me for riding outside and ERG mode kept lagging on me till I unpaired and repaired it.
Hopefully I’m allowed to post how many watts I did in this thread without being reprimanded
9 Likes
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.
12 Likes
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??
10 Likes
I purposely kept my diary clear to try out the TrainNow feature today and as such Echo -5 popped up and in turn kicked off the start of my rest week as I begin to bring the intensity down. Plenty of z2 this week ahead which means lots of time to consider what I am going to do as my next block of training…
7 Likes
15 minute warmup followed by Gould +1 (extended the last interval to the end of the workout) and then 30 minutes of Z2.
9 Likes
Tried 40/20’s at 94% newly calibrated MAP and didn’t make it very far. At least it’s clear that setup gets HR up.
A priori, I’m not sure if it’s better to maintain the intensity and try to go further over time or reduce intensity to complete 3 sets of 10.
4 Likes
Leavitt +2 today and it was brutal.
Question: The coaching text suggested that this sweet spot training didn’t require intake of nutrition i.e. you will eventually be able to just have a water bottle, leading me to believe that’s was what was the course of action.
At the one hour mark you can see that I bonked (the other two dips before it were seating adjustment) felt very “spacey”.
Did I do something wrong? Did I misinterpret that? (About 16oz of Powerade and then finished out the ride).
4 Likes
I’d say SS for 90minutes definitely needs fueling … I took on 100g for a 3 x20min session yesterday! You could probably manage with less tho.
5 Likes
If I was presented with a post-workout survey, I would have selected the option: “Even though I calibrated my trainer, I’m sure it’s mis-calibrated”
9 Likes
Antelope -4
Trying to get it in the hour as it was late and other half was preparing dinner.
Last part volcano climb and descent, had the call ‘dinner in 10’ so bolted a few minutes on to the end before calling it an evening…
12 Likes
Continuing to let TrainNow guide my recovery week by selecting one of the recommended endurance rides. Another new one on me this morning in the form of Tomyhoi. Nice and steady and just right to keep the legs spinning whilst completing Zwift Tour of Watopia Stage 1 for some double xp 
Still umm-ing and arr-ing over what to do next in my plan. I’m seriously considering doing SSBMV2 for a 3rd time pending my next Ramp Test results as I have been gaining good fitness and seeing gains but not sure if that is a silly idea…
8 Likes
These felt good? I just don’t remember these feeling good. Steady and controlled and sustainable, maybe it’s all the extra carbs I’m trying to eat. AT made my weekends harder afterwards, so I’ll probably crack at some point right?
BURN THE HERETIC
(No but seriously what was the text?)
11 Likes
If you’re running on empty after 45mins of that workout, which is only 450cals for you, either you are going in to it fasted, fatigued, or you haven’t built up to Leavitt +2 with Leavitt and the +1 versions (or similar). Or you didn’t turn your fans on
Still overall, it’s nearly a 1000kcal ride so I’d be taking energy drink on it.
2 Likes
Really nice weather here, so I tried an outside version of Needham on my Garmin 520. The tech worked quite well. Unfortunately I had to stop 30s after starting the main set for a closed road! I seriously struggled to hold target power on the terrain. It’s “flat but rolling” and most of the sweetspot intervals ended up as low Tempo. I sat up various times to try and add a bit more resistance, but still spun out the 53-11 on some “downhills”. No problem hitting the overs, which was nice.
11 Likes