I tried to keep it @60% during the 30s valleys but I needed to pay my oxygen debt sometimes and in 2nd set it also meant 1 extra minute of backpedaling.
AT gave me the “why was it challenging” survey either because of that 1min pause or because the 30secs at 60% are expected to be done at 60% and “count”.
I’m starting SSBase2 and relatively new to 30/30s. Wasn’t as bad as I dreaded; less taxing than 2+ minutes above thresholds which were the vo2max of SS PwrBuild.
My FTP is way too close to my 5min power so I’ll put more vo2max on my calendar.
Im not 100% sure and its annecdotal but someone contacted support after getting a struggle survey for a ride where although they struggled they hit the targets. Apparently he was told his cadence triggered it.
I did not ride or train on Sunday due to being out of town, and Monday was a planned rest day. I contemplated doing an endurance ride on Monday, but decided against it (I did not want to risk accumulating too much fatigue going into next weekend.) So, this morning, TR down-graded my planned workout from SS PL 5.3 to SS PL 5.1 and gave me Guyat. (I forgot the name of the workout I was originally supposed to do.)
I decided not to cycle commute this morning and took the train. The temperature at the station before where I normally get off to cycle, confirmed I made the right decision. My boss who dives in the undulating rural way I usually cycle also confirmed it was the right choice.
So I was keen to do tonight’s trainer session, Capricorn (aka an Old Goat born in December ). It wasn’t exactly the best prep for it though, the joys of missing 3 inches from my colon, I strained something in my stomach. That left me thinking I should swap to tomorrow’s recovery workout. The trains though for once ran perfectly and weren’t overcrowded which let me recover nicely so I did Capricorn after all.
During the warm up the power meter dropped out twice and I thought but it behaved perfectly after that and I was feeling strong. When I got to the middle of the last 8min + recovery spinning at a reasonable cadence with little resistance I felt my calf start to spasm so I had to drop the cadence but not stop or it would have been game over. Apart from that I was still feeling strong so I continued to the final Vo2Max
interval and overall I am quite happy with the workout.
30/30s today. Haven’t done these in forever. My HR didn’t really do much in the way of “VO2max” but the goal of this workout was more to work on fast cadence and higher wattages. These workouts play really easy for me because of my previous past as a 100/200m sprinter. I’ve been doing so much steady state stuff that I’ve gotten a bit stale in those realms. When I’m doing endurance/tempo rides inside, I’m often simultaneously working on my computer, so my cadence ends up being in the low 80s.
First lift with my new rig after. Big watts = big movements: power clean, squat, bench, hack squat, barbell row.
Caltech -8. Missed my usual Tuesday night velodrome session so had to find something in the library to brutalise myself. This felt like 5 scratch races back to back so mission accomplished. (No way do I even want to try the other variations.)
). It wasn’t exactly the best prep for it though, the joys of missing 3 inches from my colon, I strained something in my stomach. That left me thinking I should swap to tomorrow’s recovery workout. The trains though for once ran perfectly and weren’t overcrowded which let me recover nicely so I did Capricorn after all.
but it behaved perfectly after that and I was feeling strong. When I got to the middle of the last 8min + recovery spinning at a reasonable cadence with little resistance I felt my calf start to spasm so I had to drop the cadence but not stop or it would have been game over. Apart from that I was still feeling strong so I continued to the final Vo2Max
