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…
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).
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.
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…
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?)
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.
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.
Carson
Done whilst taking part in the tour of Watopia.
You can see where I rolled into the finish line… had an interval and a bit left so ventured off and did a solo volcano after party! Timed perfectly for a summit finish…
Rest day tomorrow
Briar Patch +6
Custom VO2 workout consisting of three sets of 5 x 90/75 @ 120%. I made this one after struggling through Baird +6 (three sets of 5 x 90/60 @ 120%) last week. I didn’t fare much better today. 
VO2 and I are not friends right now.
A train now selection for me. Haven’t really done anything over SS the last 6 weeks so this was fun
Entered my Build Phase last week and had my first VO2 Max workouts today…Shortoff +6.
Oooof…brutal reintroduction to VO2 Max. When I did BUid last year, the intervals started at shorter lengths, but with the Plan Builder plan I am doing, it just dropped me into 3 min intervals from the gun…
*3 x 3’ @115%
*3 x 3’ @120%
*3 x 3" @ 118%
Got through the first 5, but the last 4 required a brief backpedal at some point…going form 0 VO2 Max intervals to 3’ intervals was pretty rough. Will probably need to throttle down the wattage a few points for a bit and regain my confidence!
