This isn’t reddit… That’s where I BEHAVE like a 12 year old…
No worries about “belated.” I’ve got siblings who didn’t hit “on-time.” That date is just a reminder that I should probably take better care of myself going forward than I have the last 4 months… Nothing more, oh, wait, and a nice pair of riding gloves from Mom because she reads wish-lists.
This is exactly why I rode outside, yesterday, for three hours. If I set aside three hours inside I’d have been tempted to try this, and would have failed, miserably!
Whorl 75 minutes, endurance 3.1. Tacked on 5 minutes of cooldown at the end. Marked moderate. Felt fine. Glad I went “productive” instead of “achievable.”
Tomorrow starts my “training plan” for CX-HAHAHA to see if I can race next fall.
Keespelt 90 minutes 79 TSS on tap. 4x6 Under - At/Overs. That will be >300 week TSS for the first time since the beginning of August, IF I complete it. No guarantees.
Got thrashed by Palisade +1 just now. Recently changed to Wahoo Speedplay Powerlink (single sided) pedals and have been rocking my workouts. Put down my last threshold workout was moderate and was gifted a stretch. In the meantime I picked up a Wahoo Kicker V6 and used that as the only power source. The first couple sets were pretty okay. The next two took a good bit of concentration but by the end of the 4th interval I was losing my ability to my cadence up on the over interval. Decided to tap out and dropped intensity by 10% but went back to 95% part way through the 1st over. Definitely need to be careful when using different devices for power. I’m going to just use this from now on since I know the speedplay pedals read a little bit so I’ll just feel like a rockstar on the road lol. Also changed from Tacx Neo 2T which was continuously read 20-30w under my Favero pedals (and those matched my speedplay pedals).
Keespelt done and dusted (4x6 O/U). First set of true structured intervals in a long time. Its only a Threshold 1.5, and I marked it “Hard” but really only because a 1.5 should feel easier than it did. At the same time, that’s 7 days in a row of riding, including my biggest ride since July…
A weekly TSS jump from between 60 and 200 all of the way to 454…
Hourly jump between 1 and 5 all of the way to 9:53…
This reminds me of starting back up a couple of years ago right after AI started… PLs are a good indicator of workout difficulty, but for individual workouts, not necessarily where my abilities really are just getting back to structure… As I wrote then, I’m going to look for “Stretches” and “plus ones” for a couple of weeks trying to get up to optimized levels.
A looonnngg endurance ride before tomorrow’s start of a rest week. Today’s uk weather forecast was abysmal so I opted for an indoor session and I’m still a little tender in parts after hitting some black ice just over a week ago.
The time went surprisingly quickly although a few episodes of “the shield” helped pass the time.
I have my third AI ftp measure on Wednesday, the first two bumps were 2.5% and 2.9% but my PL levels are the highest they’ve been, not by much but Vo2, threshold and endurance are up so I’m interested to see what, if any impact this has on any ftp bump.
Same, except “Very hard”. I felt good for the first two sets, third was uncomfortable and the last set was painful.
This actually ends my training block. Next week is recovery (with a little Disaster sprinkled in 
).
I love the Venado sweet spot series. Very achievable, a bit of progression, and high average power numbers (relative to FTP, obviously) that are very satisfying.
Commuted to and fro. 38 TSS, just under an hour total. 8th day in a row with at least 50 minutes of riding.
Rowed 1500m on the erg at the office-gym.
Ran a mile on the TM.
Lifted for 25 minutes.
Its been 6 days since I ran or rowed. Hopefully DOMS doesn’t hit too hard as I’ve got two interval workouts the next two days, then I’ll take some light days, maybe commute only.
Lifting after.
I had South Twin in my calendar tonight and if Intervals/ Strava Sauce are right I just about emptied the tank W’ wise although I didn’t quite average the 125% for the 2min intervals. I marked it as ‘All Out’ as there was a lot of standing up. That got me a struggle survey and its been a long day after an early start so I put it down to sleep.
to and fro yesterday.
Mount Field today. Sweet Spot 1.1… I decided NOT to search for the stretch or the plus 1, but only because its the 9th consecutive day of riding, and to be conservative getting back into training.
I think you can see I handled the workout. I marked it easy. It was so easy, I decided to make the last interval O/U and a few minutes longer.
At least the adaptations pushed tomorrow’s workout from a 1.4 (Fox?) to Round Bald -2… A 2.5 sweet-spot with nearly the exact profile from today, just adding 5% of FTP to the 3x12. Looking at the TSS, its actually 7TSS lower than what I ended up doing today… I should remain conservative, given that it will be the 10th consecutive day of riding, but also looking at the raw watts, I don’t expect to be challenged by this workout, either.
Ritter -4 was in my calendar today. After the sprint at the end of the first 15 mins block according to intervals I had just about emptied the tank (W’ wise). But although I felt close to that, I think there was a wee bit more. I concentrated on upping the cadence in the 2nd block (9 mins) which saw me drop out of the threshold zone slightly until I got up to rpm 
I did the workout again with the front door open and that got the background temperature down to 11/12 deg C, which was a good thin because I forgot my head band 
Tacking on an extra 100 minutes of easy riding now to make it 3:30 for the day. +/- lifting after.
I usually take Recovery Week to the extreme (as in, I might do one workout), but I’ve got new motivations in my life, so I’m all in:
I skipped WWDD but might still go for a -2 before the month is over. But this week wasn’t the week to try.
My first Vo2 after a 2.4% ftp bump. My Vo2 PL was reduced to 7.8 and I opted for an alternate workout at 7.9. I failed the third and fourth set although I am not sure if it’s part mental or physical or a more likely an element of each. Still I’m learning to suffer at a higher intensity for longer but part of me is looking at the target watts and that alone is making me think this is not achievable during the interval. . I used all my coping tactics but couldn’t find the lungs to continue but my legs weren’t far behind either. Apologies for the ramble but just reflecting on the workout!
Not much in the tank tonight after a long day yesterday, several stomach upsets and a houseful of bugs. I was also temporally using my commuter and virtual power. After the warm up that felt to hard and repeated power drop out and wheel lock ups I jumped off to find the mud guard was fouling the wheel. Fixed that although the virtual power kept on dropping out, hopefully that was just at low cadence. I couldn’t get my cadence up anyway and the results showed and TR recognised it with an immediate struggle survey.
I dislike long sustained intervals very much. Mind becomes too focused on the workout and cannot focus on music or TV, so time just ticks slowly.
Are you doing it on ERG mode? If so, change it. Do it by pacing the effort by yourself.
The main problem with ERG mode is that it makes people see things too narrow, achieving watts spot on all the time and the machine will work to do this.
By pacing the effort by yourself, a 5s relaxed on the pedals sometimes is everything you need to keep pushing to the end. You’re not a machine and riding outside isn’t either.
Also, it could be more engaging as you have to work to keep around the target.
Just my 2 cents.
