Pretty hard, 100 TSS, no carbs, keto
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I did McGregor the other day and felt absolutely grim throughout it. Felt really hard, much harder than it should have done. I think looking back at it, I didn’t fuel myself properly as I was trying to cut back on the calories and I guess with these longer sweet spot efforts they require some extra calories. You’d think after 6 years of using TR I’d have learnt that by now 
Tonight I did Copper and ate a gel before the ride and a some SIS electrolyte powder in my bottle (60g of carbs) and it felt sooooo much easier. The rpe was a million times better. Think I’m gonna have to do this going forwards now!
Also I used the new FTP detection and got a cheeky 3w increase so that’s a win 
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Peters today for me, after a week off, and the first session after a 6w FTP increase by AI detection. Quite tough. But onwards…
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I think I read somewhere that we can only do AI FTP once a month now, so those 3 watts are valuable!
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a gel is typically 100 kCal and those workouts are 1400 so you can fuel a lot more while still being in deficit…
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Three Sisters to wake me up this morning.
Couple of gels and some SIS powder in my bottle made this feel hard, but super manageable.
Feel a bit stupid saying this but feel like i’ve just realised my car has 6 gears instead of only 5 by fuelling more for the work
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VO2 Max Hard Starts 4 × 4
I’ve created a few custom workouts for next season, and I thought I ought to try them out beforehand so I know if they actually work or not. This one does. Got over 12 minutes in at > 90%HRMax.
45 seconds at 130% and then “settling in” at 115% for 3:15.
When I get to my VO2 Max block I’ll progress it by adding an interval - and then another. There will also be workouts with 5 minute intervals and I’ll have a go at 8 minute intervals too.
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Awesome! I love building custom workouts
Not to derail…but what’s it mean if one’s LT HR (161 bpm) based on several 20 min FTP tests is already greater than 90% HR max (175 bpm). I have alot to learn 
Sheeesh 
? what do you think?
I think ‘pretty hard’ is an understatement. That looks really very difficult to do -particularly with no carb fuelling.
Great effort 
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Priceless
That was a little rough on only 12.5 hours of rest from yesterday’s ride.
I’m toying with the idea of switching from FasCat 10-Week Weight Training to TR Traditional Base, at least for the cycling portions. I’ll still do the cycling-specific lifting, but probably skip the hypertrophy phase since that did little / nothing for me last year, and stick with “adaptation” as I tend to respond better to lower weight / higher reps. Instead of the muscle tension intervals, which bother my knees, I’ll do TR Traditional Base II and III. I think this will also cover the FasCat sprintervals, too.
For now, both are on my calendar and I’ll see how the next week goes. I also have a lot of business travel that I need to manage, making the interval sessions of TB II and III a little more difficult to manage - way easier to do a Z2 spin on a bike in the hotel gym than intervals.
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Just finished a recovery week, and a weekend in the mountains. Back to base training and thinking about how I want to modify my plan/training to include some winter cross training.
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anything 7.7 is quite hard…
I got a call at 1h02 that new grandkid was born and the rest of my workout just flew by. The brief interruption & couple seconds of backpedalling didn’t trigger AT to prompt me with “why did you struggle?” but that would have been funny to answer.
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Congratulations
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Dombai - Endurance 6.0
Wanted something long again after a couple of Zwift races either side of a VO2 Max workout. Repeated last week’s experiment of doing the ride on just water after a meal (a hearty breakfast of granola with dried druit and nuts with whole milk and Greek yoghurt) and it was fine. Kept my cadence fairly high (85 to 90).
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