What an abuse; 26 mins over/unders with 1 min easy in between -if your trainer allows that-. I was nearly quitting at the last 3 second of the final over segment when something completely unexpected started playing from my playlist. When i am immersed into such kind of workouts, i become really sensitive to noise.
Wednesday Z2 cut short with legs feeling accumulated fatigue.
3x20 @ 88% was planned as bump from 4x12 @ 92%, but decided to just go for it with 1x45 @ 92%.
Went fairly well once partway through, but the shovel came out last third with cadence faltering at times.
Edit:
Also left shoe was tightened a bit much which I tried to ignore, but finally had to fix which resulted in the 615w spike. 
Man I love that trio and their shows. I thought they’d passed the point of no return with being entertaining and have been preparing myself to turn off to The Grand Tour, but I was literally laughing out loud during the latest “Carnage A Trois”
Great work on your ride.
Another opportunity for learning today.
Struggle/Fail session. I had, not unexpectedly, heavy legs and I’m not sure I’d have nailed it even without my other mistakes, but I also made the mistake of hopping on the bike too soon after lunch and with too strong a coffee. Both of those things I know better than. They both wreak havoc on me.
Ended up managing to regroup and try and log some TSS. Hopefully I can recover sufficiently, though I’ll have to be careful with my easy session tomorrow as I definitely wasn’t able to get enough carbs in today so far.
Interestingly, AT only suggested one Adaptation, and that was to bump up my Wednesday Threshold session in two and a half weeks time from Maravillas to Fourches. I declined the Adaptation at this stage, I can reassess closer, but I was kind of expecting (maybe hoping) for a downward Adaptation for this Wednesday. Currently Robert Ridge.
FatherDamo2, nice results. How many days did you spend for those results? By the way, what online tools do you use to calculate and estimate your body mass? I could recently discover this awesome Body Mass Index calculator, and it seems that it’s pretty accurate, at least for nowadays. I like that they have dozens of free workouts on their resource.
Yesterday was the last hard workout in my sweetspot base 1. I was feeling good throughout the week so I decided to opt for a ‘stretch’ workout which was 5x16 minutes at around 90% FTP. It was definately a bit harder than usual but nothing crazy.
So far so good. Overall the high volume plan has been challenging but not overly so. I’m exited to get into build phase as I feel noticable stronger than ever before! It’s crazy to think that I’m able to hold this kind of power for 80 minutes without struggling. Just a year prior I couldn’t have done it for 10 minutes straight.
Sleeping Beauty +3 was in my calendar today and I decided to take it to the outdoors indoors and do it on an RGT circuit (Borego). RGT controlling the turbo. Doh, I got so wrapped up in getting RGT, TR and my phone recharged that I started the 1st 115% warm up intervals before realising that I had forgotten to plug the fans in. I completed the 118 and 120% intervals and in the recovery jumped off the turbo and plugged them in. I doubt I could have even lasted one block if I hadn’t.
Snow in the desert ^^^^ I believe in Fairy Tales, to be precise, Sleeping Beauty +3
My post-workout breakfast was ready. My kit was ready, my water was ready, i checked TR for updates it was ready, I pumped up the rear wheel on Dire Wolf, it was ready. Question, was I ready?
I woke up at around my usual time (when I was young no alarm clock was loud enough now no alarm clock is required) and kinda dreaded and kinda anticipated the start of structured training. I had been free-lancing a “pre-season” by working out endurance and tempo workouts for about one month. I had good consistency. Still, ramp tests are scary affairs – those last few minutes really suck but the payoff is a feeling of shine (regardless of the inevitable disappointment) and that is worth something, right?
Since I did all of that work I got up, weighed myself and took an HRV reading. I felt well, HRV said I was a touch too chill but good to go, There was no excuse NOT to proceed. So I got up, ate a bit of fuel, kitted up, and thew over.
I nearly finished Drawn by Quest for Fire – which if I can get to the start of that song indicates an increased ramp test result. I did not reach my goal of busting an HR of 170 but hitting that number was probably only achievable at the start of my “pre-season”. Power is what matters, right?
When it was done TR reported a +12% bump in result and Golden Cheetah showed a good efficiency value. Admittedly, this bump was due to my previous test coming on the heals of a three month cycling hiatus and this value is right in line with the start of training in previous years. Still, increases are good!
The March from 1941 came on and the shine really amped up.
Ramp Test December 28, 2021.
Starting sustained power build mid-volume this week:
Thought I would hit the Train Now recommended ride for a little extra time in the saddle as well:
Overall it has not been a good year, with a lot of international travel, and the death of my father, all of which has taken an emotional toll, and certainly not been good for consistent training. I guess I am happy to finish the year stronger than where I started.
