It’s a 7.0 as opposed to the 6.5 of Black Hawk-2. My PL is still 7.2 and AT is trying to set my next few Monday’s to some brutal looking sessions. I don’t know if it’s the 105%, or the super short rests. Chabair is hard starts and 96%, but for longer, and while my HR was high I did it with relative ease.
I also had a much smaller breakfast, which I’ve done before some good workouts in the past. It doesn’t make sense, but it might be that I go better on high carb fuelling during, but not having a full tummy .
Was just getting settled into the warm up when work called. Ugh. An hour later that was finished. Did some errands because I wasn’t feeling like getting back on the bike tonight. Then, after getting everything settled I had another thought, and…
Yep, got the workout in. Even went +0.1 on the progression over Sphinx. Little burn on the overs but okay, flushed and recovered about halfway into the unders. Overall felt pretty good. Glad I went back to the bike and finished the day.
I picked this 4 x 10min over/under workout to start a threshold progression. AT had this as a Breakthrough since it’s been a while since I’ve done any TR threshold workouts. I’ve done some long hard outdoor rides this summer instead. Rating moderate brought my levels back in line. I think that’s fair, I could probably have buckled down and done another interval.
Legs feel a little crispy, but good. It’s a crazy feeling when the lactate floods on each over-under transition, especially the later ones. New FTP seems reasonable
I’ve done similar (lots of outdoor rides/races instead of turbore sessions) which I think dropped my PL’s and at the end of this block of training AT dropped the IF/PL targets for 14 workouts on Wednesday but after last nights work out its put 6 of them back up again (raised IF/PLs). I rated last night as hard though, which it was, but thats because I was pedalling in resistance mode which allowed me to go circa 10w over
Wife and I did 70 mile ride outside today from Arlington VA to Leesburg VA and back. Didn’t follow any particular plan. Just enjoyed the scenery and rode. A couple of observations:
Stop and go on the trail system sure makes for a spikey profile!
Brewery stops mid way should be required for every long ride. Beer = yum
Garmin thinks I had a max power output of 3000 watts. I WISH! I did calibrate the Garmin before the ride and everything else looks good. Not sure where my MASSIVE watts came from. Certainly not from my legs. Well, a guy can dream.
Big Dog, outside. Felt super great, was tempted to bridge the 2x10’s and turn them into 1x21’s but I’ve got a race on Monday and didn’t feel like adding any more stress.
I’ve made the mistake of self “upgrading” a workout before only for the final interval, which should have been easy, to turn around and kick me in the face .
There was a good quote I’m trying to absorb (hasn’t engrained yet) from the latest FasCat Pod with the guy from Stages and his coach. They said along the lines of “you don’t have to beat the workout” (butchered sorry). Basically it’s good to crush some workouts in terms of RPE instead of Watts sometimes and save your matches like you’ve done.
Last November I was @ 150W FTP (2.24 w/kg), 57 years old. Over the winter with TR I got it up to 237W (3.54 w/kg). Caught some virus (not Covid) in April and lost about 10% of power and still not feeling 100%. Then took off from riding for 5 weeks in the summer to travel and now just getting back into it again. Decided to do an 1 hour outdoor session today and see how far I can get, pretty happy with the results. I think I can do better next time with better pacing, I didn’t leave it all out there. Next time… Hope everyone is enjoying the last days of summer!!
Grassy Ridge -3 was adapted into my calendar the other day and it was one of those days when everything at high cadence seemed easy and I barely got out of HR Z2. I wish I could consistently perform like that
Legs didn’t have it in them, did 66km of running last week and only one TR workout, so putting it down to running fatigue. Resting the running this week so hopefully sweetspot workouts later in week will be achievable, they normally are. If all else fails I pick easier PL workouts and regroup!
Bald Knob -2 was in my calendar today and with it supposed to be the warmest day in 2 months l took the workout out. Just my usual simple short route through the park shared cycle path to warm up (lol, the pedestrians and level crossing gates kill your average speed), then along Oundle Road out of Peterborough, halfway down Bullock Road and back on the same route.
Still hella hot here in the afternoons so I got out early as the sun was coming up. Scopi (Anaerobic) intervals on the ring road around the local muni 9-hole golf course. Hit all the targets which always feels good.
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