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Workout from Saturday before a drinking session and subsequent hangover and written off Sunday:
I missed the first sprint as I wanted to settle into Tempo for most if not all of the ride. The post workout survey said “well done for pushing through”. Pushing through? I monstered it.
Last nights was sweetspot, was surprisingly easy, last two blocks were getting grippy but nothing too bad
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I had my first workout in a week and half tonight. I had said yes to a Master’s Plan and that had swapped my week to a recovery week but I had a recovery week before my break and I was quite keen to try my new pain cave, so I selected a SS workout of 0.1 more than my current SS PL, which gave me Icefall -5.
I haven’t settled on my current location in this flat but upstairs is still unsold as is all but one apartment over the road with a large gap between us. So I felt good to do it in the front hall with the front door open. Lol, I had been meaning to do it on the TT bike but its gear cable snapped as I was putting it on the turbo, and it was getting late. So I opted to use the road bike so as not to be too late.
It was a lot cooler with this setup and the session felt quite comfortable.
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Winter is coming, so I’ll be returning here from time to time:
Realistically, I need a recovery week, but I’m trying to push out another 10ish days when my work schedule will eat up all my time. This ended up being 2x25, 1x20, 1x10 at 90% for 80 min TiZ. Last week I did 4x20 no problem. Ideally I’d get out to >100 min TiZ on this block.
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Still trying to figure out why my turbo trainer is not able to hold anymore costant power in ERG mode at any level of intensity.
Time to change it… 
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It was pouring this morning and whilst the old me would have went out with damage chemo has done to my peripheral nerves I decided to stay warm and dry. So after listening to the Scottish Football I selected a Train Now workout, The Priest. I never realised until it started that it was stand up and sprint. I would have been a bit vary of standing up and sprinting on the TT bike but I had set up the Ti road bike so it wasn’t really an issue.
With improved cooling and not in a TT position it felt like I had to go a bit deeper so at the end of the 2nd interval I did.
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After skipping workouts earlier in the week I sandwiched two, a threshold first (my weakness) followed by some sweet spot
Surprisingly, swinging into the SS workout I was out of sorts in the first 12min interval, so dialed it down a few %. The workout instructions “in the voice of Ghost Chad” worked really well to pass the time and before I knew it I was in the last interval so dialed it back up.
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A few days late in posting this. The weather on Saturday was shocking and I didn’t want to go out and get soaked and filthy. As a Zwift user it just so happened the London world was scheduled for Saturday and the PRL Full route was the only one I hadn’t completed. Rather than free ride it in Zwift I opted to have TR control the trainer while running Zwift off the TR power. I just needed a TR workout long enough to be able to complete the Zwift route so ended up choosing Cuyama, a 6 hour endurance ride. Stopped for a toilet break about 80 minutes in, then again for a quick coffee break at around the 3hr 20 mark but other than that rode it non stop. Some good base miles and a nice bump in my endurance PLs but won’t be doing anything like this again that’s for sure. Once was definitely enough!
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I’m going to write to Zwift and get them to take your badge away as you didn’t really climb the virtual Box Hill 11 times.
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I actually finished work in time to catch the earlier train just. It was getting announced to leave when I got down to the platform just in time for me to jump in with the bike. Net result is I could have done the originally scheduled 1h VO2 max but the other week I changed the default for all my Tuesday workouts to 45mins so I could either do it by RPE on the commute or have enough time to jump on the trainer. That gave me Sleeping Beauty -4. The gear cable snapped on my TT bike last week, after I moved to the new place and I haven’t got round to digging tools out or sourcing a new cable yet so I used the Ti road bike again. I think the combination of better cooling (front door open), the road bike position made it seem pretty moderate. After rating it as so, AT wanted to increase my next VO2 Max work out to a PL of 4.4 (My PL is just 1.5). I was a bit dubious of that for the TT bike and when upstairs is occupied at which point I’ll probably do workouts with the front door closed, so I revisited the survey and changed it to hard and that gave me sensible progression.
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One threshold tomorrow will be the last hard session before rest week which will then complete my first HV Polarised build block.
This is my first level 8 workout from yesterday I have completed. I’m looking forward to seeing what FTP bump AI suggests a week today.
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Not sure what I done to my left elbow/shoulder/thigh 
Its been fine all day. I sprinted on the commuter bike to car mechanics garage less than 3miles away at 4pm and going down a steep hill with a lot of parked cars I held my position holding a driver on my tail up for about 30m, its a 20mph residential zone and me going 22mph didn’t really hold them up. I was turning sharp left at the bottom so I signalled early and held the arm up straight. So I was a wee bit later on the brake a wee bit later than I would have liked but I never really thought anything of it. After collecting the car I lifted the bike in and out fine too. However, an hour and a half later lifting anything seems agony, like I’d pulled something baddly but I cant remember anything. So I shortened with Alternates tonight’s threshold workout to 45mins. Whilst I never got a fail survey it didn’t feel optimal at all and the left elbow seemed to affect my left thigh and shoulder and thus cadence 
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I did Shuksan, a threshold workout of 6 x 8minutes at just over FTP with 10 minute recovery valleys. I just needed two 5-10 second breathers on the last rep to get it done. So close to nailing it but I’ll take that as a win as I struggle with threshold efforts. I can keep SS for ages but there’s just something about threshold that ruins me.
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Last effort before rest week with coincides with a week off work. Looking forward to seeing what AI suggests my FTP is on Wednesday.
@HLaB heal quickly and fully 
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Yes, it was a bit of a cop out I will admit Although I did upload the TR file to Strava and not the Zwift one, so didn’t claim any elevation kudos 
1 Like
Waco
3x30 sweet spots
PL 10.6
Completed, but looks like there is a bug perhaps in the TSS as it says “153/113”? Weird.
And are personal PL’s capped at 10? Waco is a 10.7 (was a “stretch” workout for me) but my SS PL only went to 10 (not 10.7 after ranking the workout as “moderate”. I backpedaled twice for like 5 seconds each on the last set…maybe that messed with things?
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Did Hole In The Wall, a VO2 workout. High cadence definitely makes these types of effort more bearable. Increased the end part as it was a bit easy in comparison to the rest of it.
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Back to the winter grind. Just started my MV(enduro) off season plan today, after having always done LV. I did not get to as many races as I wanted to this year, only 2, but I did accomplish a goal I’ve had for a few years which was to podium in my age/category. Felt pretty good to get 4th against some good competition. Didnt do so hot in my 2nd race which I think came down to fatigue, and then life got in the way leading to missing the last 3 races on my calendar.
Sweet spot this morning:
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