What workout did you do today? (2023)

Starr King +1

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Starr King +1

Like @Neuromancer I rated this one Very Hard. Also not sure I could have done another interval. 5x10 to 3x16 threshold seems like a large jump but AT got another one right.

EDIT: I can tell I’m hurting when my cadence starts dropping off during recovery intervals.

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I feel like I am a good physiological experiment right now. This is apparently what can happen when you do not train for about half a year and you are 52 years old. I am basically back to the beginning. I didn’t reset my FTP or anything, but definitely these level 1-ish workouts are about right for me. This didn’t hurt but it wasn’t actually easy either.

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You rated a very hard work out very hard and completed it successfully :muscle: so AI sees it as expected and a success and as a result it’ll bump you up. But a VO2max PL of 7.9 productively completed (which should be your current PL) to a VO2max PL of 10.0 :scream:

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This has to be the hardest TR workout I’ve done yet. Definitely had cadence issues in 2nd half, but glad I survived!

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Mount Moriah outside in new kit, didn’t sleep great and was a little hungover so I wasn’t 100% on the intervals.

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Taper is in order!

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Did Monitor today in small chainring 34/21 and it went well.
Last Saturday went to a local State Park where I wanted to try hill climbing. There is an approx 15% (280/1700) grade that I eventually made it up after stopping 5-6 times to let my HR drop from 160s to 140 and try a few more feet, rinse and repeat. Did a recovery ride afterwards keeping in the 120-130 bpm range. I totally was too high in cadence so next time will do better (thanks @WindWarrior for suggestions made in other threads).

My Aluminum Domane is 22 lbs so could still be a bit heavy for climbing even with Hunts and tubeless tires. I think I’ve lost about as much weight as I can down to 66kg (145lbs) and my VO2Max per Garmin leveled off at 43 so need to work on that.


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McGregor -5 this morning.

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Sort of embarrassing. But I guess for me it is true that the ceiling is gone if I don’t train. I was never good at sprint efforts, but I don’t remember being this bad at them. I just could not make enough power.

The best part of this is that AI knew I struggled and didn’t even ask my how it went. It just skipped to asking why I was so weak. :stuck_out_tongue_closed_eyes: I plan to revisit this workout in a couple weeks.

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a pretty tough workout for me, but that 4th burst in each interval was really hard. I’m wondering if I should be doing these types of v02 max workouts though. I’m on low volume climbing road race but I’m not racing (I just ride hilly routes), so is there any point in doing these v02 max workouts with the sprint bursts?

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Yes. Lots of carry-over in terms of physiological adaptations. :+1:

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Septeret

4 x 5 @ VO2. Ouch. Poor sleep last night didn’t help, either. Week 6 of build is tough.

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Time crunched today, well, I’m not happy to do new Ramp Test FML :smiling_face_with_tear:

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Had a date with Mary last night. First time I’ve made it all the way, full pull with no bailouts. Due in no small part to the best FTP estimates I’ve had in my TR career, via AIFTPD.

The ease of use and results I’m getting from AIFTPD are great. I wish I had it when I started TR in 2015. Would have prevented a LOT of bailouts and overly difficult workouts over the years. :smiley:

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I can relate to that. Completed Pizzone yesterday. Not only nailed it, but nailed it comfortably. I felt like I could go on and on. I was almost sorry that it ended. Gave it a ‘hard’ rating, because ‘moderate’ would be over the top :slight_smile:

It was the first time that I felt that my estimated FTP and my ‘real’ FTP (what I could really maintain during an hour) perhaps aren’t that far apart.

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do we still have to do ramp tests? yuck. I hate those. nice job on Bradbury. That’s a tough one even -1

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figured this would be hard and it was. At what point do you guys rate rides “very hard”? This felt “very hard” but I’ve been reserving that rating for a workout where I fail or come close to failing at some point. I wasn’t in danger of stopping here and my cadence never dropped but it was very tough, where a slight headache was coming on towards the end, and I’m just looking down (maybe even closing my eyes a bit) as I hold on to finish each interval.

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In my experience, when I legit fail (cannot meet the power targets or cannot complete the session), AI doesn’t ask how the workout felt. So I wouldn’t save “very hard” for the ones I fail.

As bad as I am at sprint efforts, I must say that for me, nothing hurts more than Threshold.

Even something lightweight like this had me sweating buckets!

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