Thanks! But don’t be too fooled by the output’s apparent smoothness; the chart does get smoothed. Here‘s the actual workout, otherwise, a section from the work interval beginning about 1h30’ in:
Here's where I talked about my setup earlier in the year when I lived somewhere else & was able to do intervals up to 15 minutes on my local hill, which had traffic, but it comes with a caveat: TR staff do not recommend this type of setup, mostly because of the need to pay attention to traffic, safety first, etc… My thought about those workouts months ago is it was on a 5% grade so I was travelling slowly, lower speed limit, light traffic, courteous & more aware drivers generally doing no more than 40kph, & the road is a very common training route. Lower consequence. But I do agree it’s not great to be in the hurt box at 35-50 kph in traffic on a busy road with an 80kph limit whilst paying attention to yellow & green lines.
The ECG-like profile in the warmup & cooldown on yesterday’s ride are my commutes to/from the track. When commuting I ride more by RPE & treat their targets like a soft ceiling, then let it rip when I’m out of traffic.
Head unit is Lezyne Mega XL, which is currently not supported by TR. Not sure if I’d use it the intended way even if it was supported; the photographs of its interface from running a TP workout don’t show the next interval, & I like to know at least what’s coming next.
I mucked that one up technically tonight. I ordered new tyres last night on next day delivery. The prime truck usually comes at lunchtime but at the last minute the delivery said 5-8PM right in the middle of when I wanted to workout and and it eventually slipped to 7.30-9.30PM so I made dinner at 7.30pm, the delivery came about 7:50pm. If I’d known I would have made dinner earlier. So I quickly had my dinner. I had initially decided it was too late to workout, I should have stuck with that idea but I got ready and was on the trainer around 8.30pm.
It didn’t feel bad despite only letting my dinner settle 30mins but for some reason I was doing what I’ve never done in those shoes which are probably 5 years old and started catching the inside clip on the crank arm. I don’t know if the gas rotated my hips, You can see when I started to hit it hard and jumped off the trainer (the large power drop outs). I thought the system would fail me as I had 5 of them (2 mid interval) but it passed me. The cleats and pedals look fine so I’ve adjusted the clip which I hope will avoid it in future.
I wasn’t quite where I wanted to be cadence/power wise to night so I marked it as ‘All Out’ that triggered the struggle survey and that adapted my next threshold workout down 0.01 of an IF. I put most of it down to Stress. We’ve changed the service provider contract at work (I provide part of the service and TUPEd) and its been a nightmare IT wise and in-between the frustration there’s been a lot to learn.
Lol I think the name of the workout also jinxed me, Wheel -4. I only had 2 to start with and I took one off for the smart trainer. So to lose 4 I was feic’d from the start
Someone, somewhere on the forum, I forgot who it was, & when, said that they had a routine of dropping in an opener before the first workout of a block, because of how hard that first workout otherwise feels after a recovery week. Awesome advice, it’s worked for me since, & really, 2’15" of anaerobic work is not going to damage a threshold workout tomorrow, so here it is again. Scott Peak -2. Knocked this off this evening on a commuter pathway.
The hump at the end of the 2nd interval was where someone tacked on in my draft for a lap. I promise I wasn’t trying to shake him off, it’s just that the shenanigans reduced RPE!
I tried resistance mode but found ERG to be better . I’m not sure if I’d have completed the workout on resistance mode only as pacing efforts is a skill i need to acquire.
Still legs have that post workout empty and tired ache feel which is good.
Thursdays threshold interval is a definitely a meeting with the man with a hammer …… slowly but surely adapting back to the intensity of indoor training .
I got wrapped up in work and forgot my 2-1h pre ride banana sandwich and whether that was the reason or the slight stomach strain yesterday evening or something else the cadence just wasn’t there, the effort felt about right though. Annoyingly I had read my estimated lap top battery as 2h5min remaining and thought I had plenty of time but had done so before I started IndieVelo and TR and had to jump off mid interval to get a charger. The low battery warning popped up with nearly 7mins to go and I decided it might not wait till the recovery, a better place to stop.
Still not where I wanted to be cadence wise on tonight’s threshold session so I marked it as all out which triggered a struggle survey in Adaptive Training. My cadence was spot on a few weeks back but its mostly been like this for a while was it the switch to the Suito trainer or the bowel cancer op about the same time (5 years ago)
Holy moly, my plan just threw me 40 minutes of sweet spot at 94%. I’ve always found that a 45 minute workout is actually harder than the 1hr equivalent, as recovery time is generally absent! Has anyone else found the same?
Yes, absolutely harder. For this reason I have a love-hate relationship with Crag. (i.e I love to hate it.) Here’s one of my very sad attempts at it last year.
Its 45-second “recoveries” seem more akin to bailouts rather than real recoveries. TBH I find them more disruptive than recuperative; after the breaks I seem to be unable to return to the power target for any duration. I almost feel like I’d be better off working through the breaks. But… I haven’t done any real anaerobic work or repeatability exercises. Perhaps if I’d just done the crit specialty plan or other work targeting reducing recovery times I might feel like they’re more manageable, but not when they’re first workout of a build block.
Today was quite the opposite. ~3½h of endurance. Appalachian.
I tend to sweat all over the phone case which causes the phone to think I’m touching it, so today I wrote all the interval targets on my stem, turned the phone screen off, & went by my head unit, hence the power output being a bit more erratic than usual.
I have a personal rule that if my cadence suffers, & an interval’s average drops below 85rpm like today, I need to at least call it hard.
Off-bike TSS is real. Quads and hamstrings sore from working on the fence all day yesterday. Seven sections demolished, ten put up (three sections had been previously demo’d). Four to go, plus three gates.
I never actually use my garmin for not sport stuff but I had to move a giant pile of wood chips yesterday and I thought it would be funny to see the back and forth on the map. Ended up wearing it for the whole day of yard work (7ish hours) so includes mowing lawn, moving some old concrete and rocks, weeding, and some playtime with the tot. I was cooked last night.
lost track of how many 6cubicft wheelbarrow trips it took. This is also about half what we started with but between heat and her broken hand we’d been slacking on yardwork.
The “shock” of a big branch finally getting cut with the loppers kept setting off the incident detection on my Garmin.
Ha, good one!
What was Strava’s relative effort score for that one?
There’s this company that occasionally puts a GPS tracker on one of their chickens to demonstrate that they’re actually free-range:
Would be interesting to see on fly-bys, the GPS traces from lively dogs & their owners, going for walks & converging on a dog park to let them blow off some steam.
Guess that is part of the paid stuff? It just says lower than last 3 weeks, but no score when i went to check. But it also said my vo2 max workout this morning was lower than last 3 weeks and I have been sick and not doing a lot of rides so who knows.
Thanks! But don’t be too fooled by the output’s apparent smoothness; the chart does get smoothed. Here‘s the actual workout, otherwise, a section from the work interval beginning about 1h30’ in:
