That’s enough to derail any workout!! Good luck with the new job!
1 Like
Planned a 6x4m Vo2. But didn’t 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 didn’t come up as it should. Should have called it after the first or second… Oh well only one more session to go.
It’s 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 worse…
5 Likes
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 I’m not sure how this “specializes” 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.
5 Likes
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. It’s 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.
9 Likes
Those middle two intervals required a lot of concentration.
9 Likes
I’ve 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%). I’m not a morning person so I’m 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 
9 Likes
Don’t ask why (I don’t have an answer), but this summer is the summer of Alpe du Zwift. Any time I hop on my trainer, I’ll be riding up AdZ.
Maybe I’ll combine TR and Z at some point, but right now I’m happy just going up at a steady pace.
5 Likes
Highland +3: This was actually from 2 days ago, but I feel the need to share it here anyways:
This is part of my training for Seattle-to-Portland (STP) 2023 - a little over 330Km in one day.
10 Likes
short endurance today which is good since my sleep was garrrrbage last night. Threshold 12min over-unders tomorrow. pray for me lol
8 Likes
McAdie +1 (fail)
That was a complete $%^& show. Third failed workout of Specialty, all threshold which is usually my strong suit. I got crap sleep again last night but my legs were toast.
I think there are a number of things going on:
-
I accepted an AI FTP update right at the end of Build. It was only a 1% increase but it seems to be a huge contributor. I adjusted this workout down 1% and it felt much more doable but the physical and mental damage was already done. I manually adjusted my FTP back to what it was before starting Specialty. AT also adapted the rest of my workouts so hopefully that works.
-
I don’t understand why all of the steady-state threshold workouts so far have been at 105% FTP - that’s VO2 range in my book and the two VO2 workouts I’ve done as part of this block had intervals at 105%. Combined with the 1% FTP increase that puts the “overs” and steady-state intervals at 106%.
-
New job (same commute), reduced time to training causing me a little bit of anxiety, failed workouts contributing to the stress, etc. What I’m really starting to realize is that four days of intensity per week (mid volume plan) may be too much for me with everything else that is going on - the hours are manageable but the amount of intensity may be too much. At best I get one Z2 ride per week, which I find mentally relaxing, and three-months of four days per week of flogging is zapping my motivation to train hard. I’m seriously considering dropping to a LV plan and adding in two days of just Z2 rides. I also think I make the Z2 ride harder than it should be (e.g. 0.7 - 0.75 IF vice what TR prescribes at 0.6 - 0.65).
-
I have a family vacation at the end of next week, which is timed nicely with recovery week. Unfortunately I cannot bring my bike so it will be 7-9 days totally off. On one hand I think I may need the break. On the other it’s adding further stress given that my A event is four weeks after I get back, and I have a LOT of work travel that is going to make sticking to the plan hard (maybe another reason to go LV). The A event is a century ride but with nine major climbs and 10k feet of climbing, which is at least twice what I’ve done on previous climbs. I’m seriously concerned about DNF’ing on a LV plan.
Anyway, thanks for the one-way therapy session.
11 Likes
16 minutes above threshold x 3…come on now, it’s Friday!
Anyhow, gotter’ done! Can’t wait for next weeks 4x16…
8 Likes
The challenging part of this workout was keeping my cadence up - my first interval was at around 96 rpm which was too easy, kicked it down a gear and the last three were at 106/107 which was much harder to maintain. Due to being influenced by the VO2 Max thread I’m going to do these like it has been mentioned there. High cadence.
6 Likes
Raymond +4 (fail)
Specialty is really kicking my a$$. I really need the rest week starting this weekend when we go on family vacation. I’d love to bring my bike but think 7 days completely off is what I actually need.
6 Likes
First failed workout in months:
Currently in W2 of the HV rolling road specialty plan. PL of 8.1 so not too bummed that I failed this considering I almost got through two of the three sets of interval.
Plan has 2 days of V02, 1 day of Anaerobic, and 1 day pot sweet spot so we will see how I fare with this block!
7 Likes
Terrible air quality. Did some intervals inside. Still feeling pretty wonky from 3 weeks off and terrible sleep for two weeks.
9 Likes
A trip to the ER derailed any riding plans I had earlier this week… ruptured kidney cyst that turned infected.
Last night was my first time back on the bike and I felt pretty good. I’m still not getting back on my mountain bike until my race Tuesday just to give my kidney a bit more time.
I’ve been taking a break from TR this racing season and just doing AdZ or the Climb Portal when I ride indoors (don’t worry TR folks, I’m an annual subscriber so I’ll see y’all in the fall).
7 Likes
I hope its all sorted!
1 Like
I did my first indoor workout for a while tonight. I missed thrme early train so didn’t get back till near 8pm which gave me just over an hour before it got dark. I probably could have got an outdoor session in with the cool down in the dark but the TdF is on so I decided to watch the Re-live instead and do Goat Citadel indoors instead. I think at the end of the first block I was just getting into the VO2max zone but I let my cadence fall too much during the latter 2 blocks and although I exceeded the power target I don’t think I properly got into the VO2max zone at the end of them 
Maybe rather than a 22degC corridor I should have went out instead 
Oh with it being my first indoors session for a while I never had my fan setup right and I stopped a couple of times in the recovery intervals to adjust them.
Two hours later they are still going!
4 Likes