Firing up my sweetspot progression. 3x20 at 90-94-92% this morning. Tacking on 30 min of easy riding as I type this.
Did this last night before bed. Not ideal timing, but it is what it is, and I wasn’t much worse for the wear this morning.
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3x25 this morning. Adding extra easy spinning now. Might lift later.
Legs felt a little rough from the sweetspot session two days ago + lifting after.
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Strength & tempo
Great end to the (workout) week. Debating taking tomorrow completely off as JOIN wants me to or do something easy / light.
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I was inspired by the Sweetspot progression thread so I did 3x30 @ 90% last weekend and got through it just fine. I put 4x20 @ 94% on the calendar today and felt good enough to bump up the power a bit in the last 2 intervals 
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My secret to successful, longer SS workouts is pancakes and lots of syrup for breakfast! 
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This weeks Vo2 max 8.8 up from last weeks 8.3
It doesn’t take Sherlock Holmes to know this is going to be all out as the real world difference was hitting 319 rather than 309 watts. I had a cunning plan of two days rest and pulling this workout forward by a day to take advantage of fresh legs, well fuelled and espresso powered.
I didn’t have the 319 watts in my legs and dug deep just to complete the session. Heart rate lower, power up from last week, although marginal I’m just pleased to get this done with one threshold to do before a rest week.
I definitely found my limit this evening but another positive is learning to suffer for longer.
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~128% of FTP? Spicy. How long are those intervals?
2 mins with 3 minutes rest. X 12
Quality sleep and two days of z2 commutes before 3 x 16 minutes at my ftp with 3 minute recoveries between sets👍
While frustrated my compliance wasn’t good I am pleased with my overall progress and finding my current limit.
The common consensus on polarised training is the hard sessions should be very hard. So my frustration is mitigated by a realism that poor compliance is a real possibility when bumping up against your limits.
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Good effort. 
That’s kinda falling in a grey area between VO2 Max work and Anaerobic Capacity, eh? Probably leaning more towards the latter.
Agreed. I’m hoping a rising tide lifts all ships…… I have a AI ftp on the 14th and my last two bumps have been 2.5% & 2.9% so it will be interesting to see the outcome on this.
Last week was hectic and I only managed to get one workout in…
Already feeling like this week will be better.
I’m unsure if I’ll be prepped for WWDD though… I might end up doing -2 again.
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The last 7 weeks I’ve been doing mostly all-out long endurance rides and one stronger unit. Today I was given the task to ‘burn through the leg’. It went in beautifully, with 20 minutes I came out with 417w on a heart rate of 174 so not too bad. There is potential. There are adaptations from long endurance rides.
Stewart done 
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A wee bit of a harder warm up than I originally planned with too much Z3 HR (and occasionally Z4 HR) on my 31mile round commute. Especially tonight when I got of the train it was 
and I felt I had to go fast to keep warm. When I got home tonight I set up for a VO2max session (South Twin-1 ). I don’t know if it was psychological but it was hard to get going (or perhaps I just needed to get some carbs into my system but I seemed to finish off better than I started, although my legs are feeling it now 
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Chuo Yang Sin.
Endurance 2.3 at my previous FTP… I haven’t done any structure in ages (coaching soccer 6 days a week took up my whole fall). The trainer bike was literally amongst a pile of kid crap and had 0PSI in either tire… I have been commuting 3-4 days/week by bike, but thats less than an hour a day.
The real story is that I left AI pick my new FTP. It guess that I only dropped 23 watts, so I think its high, but then again, my PLs are almost all 1.0s which isn’t really true either.
Here goes. I’m going to plug in a plan and see if I can’t get three workouts a week back into my life.
Edited to add image.
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Did my first sweet spot workout on TR today. I was surprised by how hard it felt. I had assumed that it wouldn’t feel as intense as threshold, but towards the end of the intervals I was gritting my teeth. How do y’all think I should rate a workout like this? I never felt like there was a risk of failing, but it definitely hurt. I was on the edge between Hard and Very Hard and decided to say Hard.
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The cycle in my gym doesn’t show watts at the end of workout results…
roughly i’m at about 115-135 in the first 10 min workout (it shows the power as you cycle… but only until 500 then it stops… i often go over 500 on 1 min hard bouts). For reference, with a lot less training (but at 105kg), in another gym on a proper cycle i peaked over 800w in my hardest short bouts (<30 second sprints or less)
the other 25 minutes were more or less between 190 and 300, with a few peaks near or over 500. last 5 minutes cooled down to <115 bpm before getting off cycle
would anyone know how to estimate from those numbers a rough ftp i would have? don’t have a power meter on my mtb.
Also i’m a bit overworked and didn’t really push hard, a bit couldn’t, a bit just muscles are in recovery mode. so quite a low average bpm (just 140). Still quite a high calorie count, as when i push around 300w the calorie is more or less at 1200 per hour (hard to see exactly). When i do 1 minute hard pushes at max resistance, the wattage is often over 500 (stops counting watts after 500…), calorie around 1600-2400 p/hour for that minute. my weight around 85kg
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Im not sure you could without knowing an end of period average and then it would only be a ‘stab in the dark’ guestimate.
The threshold workout Red Slate-4 was in my diary today. I dint quite have the cadence edge today though, whether its because I’m a bit tired, my bananas were too green (so I had an Aldi version of a nutella bake which was too dry) or as it was raining I done the workout with the front door closed and it was 18.2deg C average. Probably a combination of all 3 tbh
I’ll probably need a new HR strap soon it doesnt look like the monitor kicked in correctly until towards the end of the first block
Edit I bought the wrong bakes they are chocolate chip rather than nutella which explains why they were so dry
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The goal: More miles than my current (recently changed) age. Missed this ride on my birthday, but got it knocked out today. Secondary goal, out easy, back a little faster.
A Gilligan-sized tour on the local riverside mixed surface trail. No way I’d have been able to ride for 180 minutes on the trainer in the basement. Obviously power wasn’t as consistent as a blue bar workout, but both avg and normalized were in “endurance zone.” HR avg was also in endurance zone.
I didn’t “negative split” but that’s tough to do when you start with a tailwind… Average and normalized power were both higher by 3-4 watts on the return, though. HR was 9 beats higher.
Plugged in a Low Volume training program that starts this Sunday called “CX - HaHa” because I probably won’t get to race in the fall (again), but I hope to be prepared if I can.
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So the turbore trainer moved a whole 12 inches 
Sorry I couldn’t resist, a belated Happy Birthday 
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