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First workout since Saturday, somehow threw my back out doing a brick (Iām not even 30?) and took some time off. Still have some minor issues but just canāt keep myself out for too long. Might just bike till itās better.
Managed to snag a gen1 kickr for a 100 bucks, this was my first erg ride. Kept it in the big ring, definitely felt better than the small. Wonāt miss changing out tires for the Kurt Kinetic!
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Still spending a lot of time outside with a race last qeekend, or just recovery /endurance spins on the trainer.
Squeezed in what will likely be my last hard trainer workout in a while with taper, a race and a camp coming up.
Up to 4x25 Sweet Spot at 90%. TR has me at a level 10 now, good sign it felt fairly middle of the road hard.
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How do I get a Strava recorded run into TR?
@joex Export from Strava and manually import into TR?
Seems impossible on iOS. Ah well. Iād thought it would synch across from Strava.
Vo2max snowshoe fire. 4Ć5mins @ 106%. 3wks in to build phase. Its tough but once the rides are over, i love it lol
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My runs load automatically. I think they might be coming from my garmin watch to both Strava and TR.
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Feeling vindicated that I didnāt accept the lower FTP, this was a +0.8 PL increase for me, was worried about it. Almost switched to a lower alternate, but figured loud enough rocky 4 soundtrack would get it done.
I was expecting an all out, ended up feeling very hard as most threshold workouts do for me.
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Black Hawk -3 (fail)
Well, that didnāt go well. Not a good way to begin Specialty. Legs were still tired from this weekend even though it was the end of a recovery week. Poor sleep, starting a new job, and some other life stress didnāt help either.
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NGL, Iām slightly upset that youāre in danger of ruining the good name of cake ā¦
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Thatās enough to derail any workout!! Good luck with the new job!
1 Like
Planned a 6x4m Vo2. But didnāt feel great. So I called it quits after the fith where I already needed a break. My left quad startet feeling it already in the first 30 seconds of the first interval. My HR also didnāt come up as it should. Should have called it after the first or secondā¦ Oh well only one more session to go.
Itās interesting below threshold and around it i can hold more or less the Sam power as outdoors, but for Vo2/MAP indoor is 20-30w worseā¦
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Juniper
Bumped this up from 85-90% to 90-95%. The last two intervals required a fair amount of concentration, which surprised me a bit given that no interval was longer than nine minutes.
It was definitely nice having these short rests between intervals but Iām not sure how this āspecializesā for my upcoming Gran Fondo, which has nine long climbs (15-30 minutes each). I might manually substitute these sweet spot workouts for those from previous plans like Hunter, Eclipse, Wright Peak, etc that have longer, more sustained intervals. I also need to take a bunch of these outside and just get more time in the saddle, ideally working up to 5ish hours 1-2 weeks before the ride, which I anticipate will take me 6.5 - 7 hours.
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First week of MV Pol Build - first VO2 workout was pretty mild. First Threshold was workout was pretty wild.
Aside from the fact that these thresholds are pretty long, I think the heat in the garage is what made this really hard. Itās gone from overcast, misty-ish amd cool to warm in about one day. I drank almost two liters of ice water while grinding out that second interval.
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Those middle two intervals required a lot of concentration.
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Iāve been working through a sweetspot progression indoors and it seems to really be helping when I get outside too. Fatigue resistance is improving and HR is down on my endurance rides 
I did 3x25 @ 88% Sat, 3 hours outside @ 0.81 IF on Sunday, 90 mins of easy endurance outside yesterday, and still had legs for this today (2x35 mins @ 90%). Iām not a morning person so Iām downright suprised I got through this before work!!
I think half of this success was pancakes and lots of maple syrup before the ride, and the other half is watching TdF Unchained on Netflix during the ride 
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Donāt ask why (I donāt have an answer), but this summer is the summer of Alpe du Zwift. Any time I hop on my trainer, Iāll be riding up AdZ.
Maybe Iāll combine TR and Z at some point, but right now Iām happy just going up at a steady pace.
5 Likes
