Ive shortened all my workouts to 45mins to fit my work pattern (allowing time to set up, wind down and get a decent kip). Lol, my line manager said the office would be empty tomorrow and I’d be better to work from home so I could have done a longer workout. I think I prefer shorter workouts anyway. Tonight that was Prater-4 I didn’t have the best of cadence tonight though, still not pulling hard on my left arm.
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Catching up on a bunch of workouts.
2 sets of 4x 1 strength
Monday
2 x (4 x 1 @ 130%)
Reversed steigerungs
Wednesday
4 x (1 @ 115%, 3 @ 100%, 4 @ 90%). Did one more set with the 4-minute segment at 100%.
1 serie sweet spot with bursts
Thursday
3 x (0:20 @ 180%, 8 @ 85%). Did another 30 min at 85%. Unbeknownst to me, based on doing an extra set of intervals on Wednesday, JOIN changed today’s workout to 5x 1 all out but I didn’t catch the change. Oh well.
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3 sets 40-20s
With 40 min of Z2 in between each set, at least 20 min of each high in the zone. Solid workout but felt good throughout. Made sure to stay on top of my carb intake, which I know helped.
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New FTP “bump” (it was the same 
). Anyway, going into a build block. I need to readjust my calendar for the fat bike season, but can’t do that until the exact race dates are announced.
Speaking of which, the fat bike came with literally unbranded brakes and they are abysmal. I’m swapping them out with my decade-old SLX brakes. The right lever guide/bushing got mangled on an OTB a few years ago. I managed to find another RH lever on ebay that was “parts only” last week, which worked out great!
Mangled piece above. Technically, the lever was usable but lots of up/down play.
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My first Vo2 workout post ftp bump. I buried myself to complete this and underlines the fact I need to learn to toughen up mentally.
Sleep and quality calories next.
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A bit of a long day for me, as I went a bit harder than I would have liked on the commute before tonight’s VO2 Max session, Gendarme -2. I started well enough with cadences of 100-135rpm. I never lowered the resistance in the recoveries though and just pedalled slower and after the long slow recovery between sets, I just couldn’t get going again. PS I don’t think my HR monitor was working right, nearly 10mins of anaerobic power and no zone 5 HR
After 45mins of pain I reckoned I deserved this 
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I can confirm AI has the intensity spot on. This hurt. I was thinking of quitting several times until the realisation I would have the rest of the week to be ponder my weaknesses and poor attitude and that would have hurt a lot more.
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5 min strength + sprints
4 x 5 min low cadence work at high sweet spot, followed by 45 min of endurance and then 5 x 10 sec sprints.
Calories burned, now time to “replenish.” Happy Thanksgiving! 
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Bear Creek -4 was up in my time adjusted Masters Plan (I’ve set everything to 45mins just now). I got set up early though so maybe I could have done a longer session 
I do like 45min sessions though and going a wee bit harder in them. I didn’t quite go hard enough in tonight’s session perhaps because the batteries for my fan remote failed. I noticed at the end of the 1st block so I carried onto the recovery. In the recovery I jumped off and turned the fan up manually. After that it was relatively comfortable enough.
My favourite metric.
Unfortunately I’ve only food in the fridge 
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I am smiling on the think of thr size of recovery meal after that 
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Nothing special, except that for the first hour I had absolutely no desire to eat anything (after this ride I did another 1h brick run workout). I ate a bowl of vegetables (spinach, cucumbers, tomatoes), chicken, a few apples and carrots. So it wasn’t even 800kcal. Throughout the day including sugar during training I ate a little over 6k.
Manage to do 2hr yesterday, which is a great deal for me as I always struggle with long indoor rides. Yes, two hours for me is long.
off topic: started my plan as General (lots of SS) and feel that it wasn’t for me, or I wasn’t read yet. Flipped it to Traditional base and it’s excellent. I feel I can do ride on top of ride without accumulating fatigue.
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First TR work out I’ve rated ‘all out’ so thought it worthy of posting! It was the not quite recovery intervals that did me over (and I had to drop the intensity on one). Last week I did a very similar workout but the recovery intervals were at 50% so was much more manageable!
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I was pleased to complete this. Lower heart rate and more power than last weeks Vo2 but still recorded very hard for the effort. Still the trajectory is heading in the right direction.
I was considering starting fasted rides for my commute but I’ve pushed this back until the new year as I’m halfway through my second build block and want to ensure sustainability.
With that in mind I’m dialing my intensity down for my commutes to ensure compliance, completion and consistency for the hard efforts. I went out with a mate for a zone 2 ride on Sunday which was at the higher end of my zone 2 and paid the price this evening.
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That’s my kind of carb loading 
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