What workout did you do today? (2022)

[grcycle]

Azurite +4.

Well I attempted and cracked about half way through the 4th interval. I could not manage one more turn of the pedals. The first workout fail after AT. It was a “breakthrough” and I thought I would complete it. Till I could not

Got a nice motivational mail from intervals.icu that this was the highest 30m power this season for the effort.

This was the third workout in MV SPB. Was kinda relieved to see this post on the forum from @jarsson that “many that should not be doable with proper ftp. (Spickard, Azurite etc)”

[rkoswald]

Naomi

4 x 8 / 6 @ 104%. Based on Tuesday’s VO2 failure, I rebuilt my plan yesterday and planned to do an easier threshold workout this morning but, apparently, didn’t give the app on the computer enough time to sync. Needless to say I was a little confused when the first interval hit. Overall it wasn’t bad and reinforced that I should (generally) trust AT, at least for threshold work, which I tend to handle better than VO2.

[kjdhawkhill]

@grcycle

Azurite +4.

Yeah, that looks silly hard. You’ll get lots of adaptations from what you did complete. Good work.

Although I’m consistently looking for stretches and breakthroughs after a PL reduction (FTP increase), that’s a breakthrough I’d pass on, with very little hesitation.

[Pbase]

This was a good one. Hard enough to get the heart pumping on the intervals, but long recoveries. I haven’t done an anaerobic workout in a long time.

[rkoswald]

Boarstone

Knocked this one out early due to kiddo soccer games all day today. A little bummed that it is forecasted to rain tomorrow. Was looking forward to riding outside this weekend. Maybe the rain will hold off …

Anyway, L/R balance was much better. I swapped the foam “springs” on the DIY Rockit Plate. The Kickr Core isn’t symmetrical with the flywheel on the left side. The left side springs compress more over time even with the trainer slightly offset relative to centerline and a peg to lock the plate in place when not in use.

I think riding at a slight tilt has been the main contributor to my IT Band Syndrome and low back pain. A bike that is slightly too big hasn’t helped, either. So, I’ve setup a monthly reminder to rotate/replace the springs and the boss let me order a new (properly sized) bike.

I hope everyone has a great weekend. Off to watch some soccer!

[Pbase]

You probably already know this, but a lot of people put a weight on one side of the rocker to offset the balance issues

[Ironfist]

Good heavens! I did Leconte today as an outdoor workout. This one almost broke me mentally and physically. The last 10 mins was the hardest with snot running outa my nostrils .
I couldnt do the last interval at 100% but had to dial a bit back on the 2nd and 3rd x 2 min interval. I feel chuffed with my achievement. Not childs play tho. SSB MV. This week was a tough one
Bashfull +2 (96 TSS ) Tue, Pinnacle -2 (104 TSS) Thur and Leconte (132 TSS) Sat. Look forward to the rest week.

[Donoman]

Well… that was hard. Had to dial it down. I felt fine going into the workout, I normally don’t work out mid day but I don’t think that’s what broke me. My legs were tapped out, maybe should have taken Friday off to prepare.

My post ride notes:

• Wheels came off
• Spark plug came loose
• O2 sensor threw a code
• Couldn’t see through windshield
• Limp mode at 90%, gradually back to 95% then 97%

[KiloCal]

Red Lake +8 (rated hard)

I’d a 20 watt bump last week, my fitness is still coming back very quickly. My PLs have been cut pretty aggressively though. VO2 cut to 4. Decided not to accept the adaptations - I been pushing through the levels quickly, so I figured I’d give this a shot.

I’d a couple of doubts going into it; I was doing it indoors, find the long VO2 tough indoors; just back from a cycling holiday, 21.5 hours in the legs already this week. Probably not the wisest, but I’m feeling strong, so just went for it. Very pleased to get through it, it was tough but never in danger of failing.

[mailman]

Back on Build. Now only two weeks left because I essentially skipped last week and only did minimal riding.

Something is still up and it’s starting to mess with my head a bit - anxiousness around losing fitness. This ride was down 23W for higher HR and RPE than equivalent workouts pre rest week/Easter.

I guess I am (still?) fighting some bug as it doesn’t seem like I’d have lost 30W off my FTP. I’m stuffed if I know what it is though. No Covid positive (RAT) and no obvious symptoms except for the fitness related ones (lungs feel crap and high HR).

Hopefully we have a dry May. I don’t want to lose my gains, but might be better riding easy (on the MTB) for a bit .

[JMT]

My bike was in the shop for two weeks. Though I vicariously worked out through all the workouts on this thread, I was worried that wasn’t going to be enough and I that would have zero fitness. But it’s like TR understood me and where I would be this morning and assigned me the best workout to get me back into it.

[mailman]

Weird session in terms of just riding what I could in the time available at work.

Much better sensations than the past few weeks. Watts still a bit down and HR pushed up if I wasn’t focusing. Began to drag towards the end which could easily be a bit of deconditioning, or still on the recovery, most likely both.

Hopefully it’s a good sign and I can bounce back.

[gally24]

Back from vacation and on to my new schedule. 2 TR workouts/week (SS and Threshold) plus 3 outdoor rides, and lifting. Interested to see how it goes! Havent done SS for a few months but this felt pretty good.

[rkoswald]

Circleville

4 x 8 / 2 @ 102%. HR was a little higher than usual for threshold work but I had been off of the bike for a couple of days and it was a bit more humid.

[Pbase]

Finishing up my plan. TR ramping down the hours but adding lots of short anaerobic work.

[KiloCal]

This was pretty tough. My threshold PL dropped to 2 after an FTP bump, so was taking a bit of a risk jumping up to this. Plus started running again this week, I bailed on Tuesdays VO2 workout because my legs were wiped. Haven’t adjusted yet, I was hanging on a bit here as well. Hopefully it’ll all get a bit easier next week.

[andy.k]

First threshold workout at new FTP. Was a struggle the back half of intervals 2-4 but the recoveries left me feeling fresh and ready for more. Afterwards AT went to work upping my next 2 threshold workouts to a 1.9er and 2.3er, lol.

Petit on Saturday then a crazy fake tri / brick workout Sunday. Crazy because 2 hour Tempo ride followed by 50 minute run. Normally the bricks have shorter runs. Oh well, adapt and overcome.

[kjdhawkhill]

@kjdhawkhill

I might play around and build a 90-minute noodler, even lower intensity than my Routine/Volume builders or maybe I’ll just ride recess and keep hitting plus until I’ve exhausted my patience with the onscreen entertainment.

Went 90+/- minutes outside, playing on the cross bike on the road, some open grass, and a little bit of flood prone riverside path. 62 TSS. LIfted. And that was the mistake. Keep Easy Days Easy so you don’t screw up your hard days… Especially with stretched-out lower body from deep squatting, no matter how low the weight and volume…

Friday, I totally bailed/failed in misery on Robion (Threshold 5.0, stretch). I think I probably would have had the legs for it if I hadn’t attempted on a Friday (normally very high life-stress, low sleep), undernourished AND with DOMS from the lift/mobility session on Thursday.

So I rode about 12 minutes of Recess just for the volume and to go past the 60 minute mark on the day.

Saturday and Sunday off with crazy kids activities AND parents in town.

I’m back in the office this week, so commuted to and from on Monday. 54 minutes total, 33 TSS. Rainy Rainy ride. I’m no longer a softie, AND remembered how good my wet weather gear is.
Came home to ride Brasted (V02 5.1, Productive, 30/15s @120%). Hit my numbers even after the previous rides from the day. Back on track, that’s for sure.

Just commuted Tuesday, normal route, but noodled a bit extra on the way home, in my own neighborhood to hit 62 minutes on the day.

Wednesday I had to be home from work early for a kid’s school thing, so I had to drive to work. No commute and then by the time I was done with kids’ after-school sports, coaching and transport, I had no motivation. No riding at all.

Today, (Thursday) I commuted and got home in time enough to do yesterday’s scheduled Truchas (SS 6.1, Productive, 2x22 @90-93%). The hanging blue bar was actually a fluke from hitting +5 too soon after the end of the interval. Nailed the workout otherwise. No season power records, as the long stuff is still held by the pre-FTP increase Truchas -1, where I’d elevated a bit and hung on a hair longer.

I’m going to try to learn my lesson and take tomorrow easy with no workouts and no performance goals. Hopefully I’ll be motivated enough to commute and then on Saturday find time for Starlight (Thresh 4.0, currently a Productive).

[gally24]

Gonna take some time to get into the indoor workout/outdoor freeride rhythm. This was a little tough but i made it thorugh!

[Pbase]

It’s been brutally hot in Houston. This ride was way harder than it should have been due to the 85% humidity at 7am.