My take on ISM Z2 style. Basically low low tempo. 80+75min at 80% ftp. Fueled by two 800ml bottles with 80g carbs each. Felt very good, barely any heartrate drift, much more engaging than regular 60-70% ftp Z2.
Looks like the workout has them set at 60%, definitely more than I’m used to and probably why I wasn’t feeling recovered as much as I expected. Thanks!
Allegheny
The last 45 minutes required a lot of mental fortitude. Not to bring the Z2 debate over here but, for me, 75% FTP is about the top of my Z2. That interval with an hour to go was in the low Tempo range and my HR, breathing, and RPE never recovered. I was cruising along until then. Good info to know! But glad this one is done.
A couple weeks ago I tried Tray Mountain 6.9 for my sweet spot workout (I’ve been swapping the 60min for 90min because they feel a bit more achievable. The RPE was way higher than it should have been and I bailed the workout. My HR was in the high 160’s halfway through the second interval which is high for just SS work.
My PLs went down after that fail, but went back up to the same level this week so I gave it another go. Not only did I complete it, it wasn’t that bad overall. I did ignore the form instructions to make it through more easily (especially the out of the saddle with being in ERG). My HR only hit the low 160s for the first 2 intervals and only tipped 168 at the end of the last interval. This felt so much better.
Next week is Chicoma -2, and I’m not looking forward to it. I will be going in with a sense of curiosity, but with my recent workouts being 90min, maybe this won’t be so bad with it being only 60min.
Usually takes me 1 to 2 intervals before body reports “Ok, its on! Go!!!” If that doesn’t happen, it can be a slog. Sometimes, probably most, its not fueling appropriately and a few Pixie Stix helps.
Failed my first workout today. Moose tooth -1
I was confused at first because rpe was extreme. Like worse than a ramp test. It made sense 2hours later when I felt unwell. Temp 100.2 and flu symptoms. Odd I didn’t feel sick but but there you have it. Good timing though because next week is my recovery week.
I wonder if it take more time for Synovial fluid to make it back into the joints or it’s a muscle thing.
I’m 40 (so older I guess that some 
) and I feel the same way. I’ve been building alot of my workouts lately with 30 +/- min Z2 in the beginning and I’ve found that makes the intervals much more manageable.
Just finished the third and final loading week of the first block of this year’s plan … delayed by a week because of illness.
Really pleased with how it went. So far the body seems to be happily adjusting to an increase in volume. Using my long endurance ride as a benchmark, I can feel holding those watts getting easier, and my Power/HR suggests it’s not just in my head.
This coming week will be recovery and a recovery week treat Zwift race on Saturday. After that, off-plan for a week to do all 8 stages of Tour de Zwift in catch-up week. Then a very similar 3 week block to the one just completed, but instead of tempo at 80% it’ll be sweetspot at 90%.
