Felt like I was riding through sand today. Many more stops on the recoveries than usual.
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You know TR has a button for this now, right? 
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@rkoswald, the real comparison would be to see what their prediction would be, then ramp anyway. Three estimates in two days, with only two workouts. (Iâm still taking the the vanity number, thatâs the most accurate one, clearly).
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Wow! No rest intervals?
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Agreed. Depending on how fatigued I am I typically spin at 65-75% FTP in between SS intervals. Much lower during higher intensity stuff like threshold and VO2, depending on the duration.
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Last workout of rest week. Up the intensity to 110% for the last sprint, and 105% for the last Z2 interval. Nice one!
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Longfellow - Last Polarized Base workout
This was the last workout of my Polarized Base training. When I used Plan Builder at the beginning of the year it gave me 12 weeks of base and I decided to try the Polarized Base (6-week) mid volume plan for Base 1. I got an 8w increase and enjoyed it so much that I repeated the POL Base MV plan for Base 2.
Iâm curious what FTP Detection thinks my FTP is. I think it is a few watts higher than where I am now, but not 8w. A 7w increase would match my highest ever FTP, which I achieved at the end of last yearâs Build phase for my second A event.
I re-jiggered my plan a little to time a recovery week with a family vacation so I have three more weeks of base. This time Iâll do Sweet Spot Base 2 MV to transition into a proper Build phase for my first A event.
Overall Iâm pleased with this ride, especially the mental and saddle fortitude for sticking it out. AT liked it too, apparently, and bumped my Endurance PL by 0.8. I was hoping to ride outside this morning but, alas, the weather did not cooperate (i.e. I donât have the right cold weather clothes). Anyway, I rewarded myself with an omelet (ham, tomato, green pepper, spinach, and cheese), french toast, and homemade cold brew coffee with collagen.
I hope everyone else is having a great day!
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Supposed to do a 2.25 hour ride at 4.4 but didnât see anything above 4.0 in the library for a 2 hour ride. Upped it to this one. Ezpz. Only issue was the awesome front groin chaffing. Onward to recovery food!
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I did 2 months of nothing but long endurance rides and was really surprised by how much it helped me with SSB. Hope it does the same for you.
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My sinus infection was similar - felt generally great on the bike and could actually breathe. Once I got off the congestion and cough returned. Hope you get better soon!
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Awesome work team! Great rides being smashed.
First workout on my new, homemade, Rocker Plate. I also had a new AI-FTPD. I upped my resistance on the trainer by one point from 22 to 23 for the first few intervals but between that, and dialling the Rocker it wasnât ideal.
One change at a time!!
Anyway, the ride went fine. Though I was just fractionally under for most the intervals, it wasnât a âchallenge to completeâ. I put âHardâ though to be safe as my HR was getting pretty high and I donât want to give AT the wrong idea.
Now, onto a bit of Endurance while I watch Gent-Wevelgem.
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Second week of assembling the matchbook with some seated 30-20s efforts and recovering at 62%.
Last week I discovered the pocket dimension could fit only a few longer ones therefore had to cut them a bit shorter.
Iced roads which means indoor still though. 
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I had Ansel Adams -2 (VO2max 6.4, I F = 0.95). I needed to test out some elbow cups and today was the last forecasted sunny day for a bit so I swapped it for Wednesdayâs SS session, Truchas +1. Although I did it more at a Tempo pace to get used to the setup, especially in the last 20min block. I think it was actually a 25min block as on the bumpy road my Garmin decided to skip on in the course. Lol, they are only micro seconds but my Garmin recorded 5 jumps. I should have altered my training out and back course to a loop. Edit: they were 22min intervals 
Edit: I forgot to say I rated it as âotherâ whilst it only felt moderate as I had decided to focus on bike handling with the new set up and not the power, I likely didnât achieve any of the SS zone benefits.
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Hopefully you at least got the setup dialed
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Thanks, Iâve tweaked the poles, if I get another chance before my first race Iâll take it back out to test them 
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A few mm made a massive difference to the setup and it just felt so natural on West Vidette+1. I had put a short work out to get home before it got greyer. They were completely wrong and I made it a longer loop to make the most of the evening.
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Im glad its not covid and I hope the cold is gone soon!
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Shortoff +5 (fail)
First workout of SSB2 after 12 weeks of POL Base ⌠and it did not go well. 
Here are my notes: Hamstrings and glutes sore from lifting yesterday. Right hamstring started to cramp during the third set of intervals. Likely did not drink enough water yesterday, either, which probably contributed to the cramp. Even without the cramp Iâm not sure I could have finished. Will re-assess if SSB2 and SusPB are the right plans after this week, or if I should try POL Build (8-week).
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Resistance mode during the sprints and 100rpm, 300w small ring to big ring shift was a bit of a power gap, but served its purpose of only having to shift front and cadence got up there.
Recovery is the real goal and took noticeable longer than yesterday, but should be a good shock to the system at least.
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