Welcome to the daily workout thread for the 2024 season.
Prior thread:
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No workout for me today since people were setting off mortars of fireworks until 3am 
2024 has been a rough start for me. Recovering from COVID and my mom is currently in the ICU.
Normally this workout would be a nothing burger for me but between all the emotions, thoughts, stress, and residual effects of COVID this took more effort.
First time I was able to do a structured workout in several weeks and it was just nice to do something with intervals and feel normal for 90 minutes.
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First of ‘24 in the books!
I was sick a couple weeks ago and there were some remnants last week. It felt nice to spin a bit!
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Today i did my first workout of the year, and the technology rewarded me by not letting the power down on my float sets!! It’s like having a stern eastern-european coach telling me “All VO2, no float for YOU!”
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It happened for a few intervals, but that was the worst.
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Finally got back to indoor training with Mount Deborah -1 today. It started OK enough but in staying relatively comfortable to target I let my self naturally stand up and dance on the pedals in the last two intervals. You can perhaps see that in the cadence.
Some one moved in over Christmas to the upstairs Maisonette so in the interests of being a good neighbour I did the workout in the small ring. I’m quite happy with the noise (or lack of) results. I maybe should have did it with the front door open to control the temperature. I think when I decided it was too hot I mentally resorted to the relatively comfortable standing up 
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Amazing how much difference it makes to the heart rate comparing 30s intervals (ok) vs the erg stuffing up and holding the last one for 60s (through the roof)… 
Coach INCONSISTENT ERG strikes again… at least I’ll be ready for an unpredictable attack 
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I finally got to answer the question “what happens if I try to workout with both toddlers roaming?”
Surprisingly, I managed to finish my workout with little interruption… and little water because my older one loves water bottles.
A little close for comfort, but I was vigilant about their whereabouts 
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Didn’t feel like riding in the rain, went to the gym and always love seeing new bests for the last 16 days:
Humorous seeing ftp extrapolation from 4x30-sec at “hard” but nowhere near max efforts. Any extrapolation from 30-sec efforts defies belief. Whatever.
Massive fan for the win. Fair amount of tempo after the 30-sec glycolytic work, nary a drop of sweat.
One other person doing some spinning before the class that started 15 minutes after I finished.
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My last workout was on Boxing Day and then the lurgy took hold which has seemingly taken a lot of time to recover from.
Clearly my mind is writing cheques my body can’t currently cash with my first workout of the year, despite a 1.5% drop in my FTP. AI has adjusted this weeks workouts.
So the first learn of 2024, is don’t rush back from illness because of an irrational fear of leaking fitness. While this is true there is nothing you can do other than consume quality calories and rest. The bigger picture is the overall gains and like for like comparison from this time last year.
Recovery ride this evening which I might bin as it’s a easyish threshold tomorrow. Oh the weather is currently not conducive to commuting which is the real secret sauce…
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That must be a solid hour at your FTP and a good validation of it 
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For whatever reason this was just absolutely brutal, like ramp test-level deep effort by the last interval. Look at my hilarious cadence line for the latter half of the last effort! I was all over the bike.
Definitely closest I’ve come to failing a workout in quite a while, and I’m normally pretty good at longer VO2 intervals. I blame a combination of cumulative fatigue, getting over a cold and limited recent VO2 work. Plus those rests are REALLY short! Wuff, hope I bounce back in time for Denali +1 next week 
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Did you just fall off your bike at the end of that last threshold interval?
I would have.
No, but for a few minutes I had minor balance issues and a bit of mental confusion.
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That cadence was $h!t tonight. On hindsight I was too full of gas for anything productive tonight and it showed with the cadence.
PS I didn’t die and come back to life in the first block, something must have interfered with the HRM or it wasn’t 100% lubricated with sweat until that point. Well not till the end of the last block according to W1
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My new Zwift game is using the climb portal for sweetspot(ish) workouts. If it’s a long climb a single interval will do, or - as in this one - I’ll cruise back down to the bottom, hang a U-turn and go again, using the HoloReplay of the previous trip as a benchmark to (hopefully) beat by a second or two.
The name of the game is to try to maintain ~90% of FTP throughout as a floor, but pushing up to and past FTP on the steeper parts. The result is kinda sorta like much-less-structured SS over/unders.
They’re kinda sorta fun.
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