For the second time in a few months I’ve put myself through the wringer for one measly watt. In the beginning of my time on TR I was well-overperforming on 20’ tests in comparison to AI-FTP detection but possibly because at that time I’d done a lot of endurance & not nearly as much of the sugar-burning work of intervals. (Someone posted a link on the forum somewhere about 20’ tests not being the be-all-&-end-all, & my history checks out.) Think I’ll trust AI from now on. But… pretty chuffed that I got NP to equal AP.
Was doing this on a closed circuit outdoors with the phone in a top tube bag, hence the fluctuating speed.
Then decided to be an even bigger goose & started up tomorrow’s workout today within minutes of finishing the test. Head unit said 317w for the interval so I nudged my FTP & off I went:
I was well & truly in the hurt box. Overshot a lot of the overs & undershot a lot of the unders. Probably made it more like a VO2 max - sweetspot float sets workout, but it seemed to get the points.
Finished the intervals & headed home through town, extending & bumping up the cooldown for an endurance target.
My first workout with sprints less than 15 seconds (they were 6s), so also my first workout in resistance mode. A bit of a learning curve, I’ll do better next time.
I pretty much hit all of the peaks but certainly couldn’t have done any more and did let the 24s “rest” intervals drop a bit - I think that’s ok though right, so long as I was burying myself in the fireworks…
Genuinely very hard, I’m glad our nearest neighbours are distant given the noises I was making after each set
did 3x20 Sweetspot at 88%, did go pretty well for the first longish SS session this year. After the next SS workout which should be 2x30 I will decide how aggressively i can push forward the TiZ.
Boru threshold. Quite nervous when I started this workout. Never thought I would make it. But with the use of some cadence variations I managed it. Hard work off course, but felt my confidence growing during the workout. And the mighty TR AI-system immediately rewarded me with a 2% FTP bump. Hell yeah!
FYI : 52 years old, now 256 ftp, 3.83 w/kg, on LV schedule.
Inspired by Nate’s engagement in the Forum and the TR team’s general commitment, I chose to do the prescribed teensy weensy 30 minute workout instead of head outside for a relaxing spin. I’m two weeks prior to my A-event:
The 2nd workout of my recovery week was tonight I took the first one on Tuesday Outdoors but its rained ever since and going recovery pace wet wasn’t appealing the relive of the O Gran Camiño TT was. I decided to set up the omnium rollers in the lounge and watch it.
Did 2x30 minutes Sweet spot yesterday, didn’t feel my best but it went pretty well, could have gone longer but decided against it, because HR decoupled and It’s my first week of proper training again. Hope to be able to get my first outdoor ride of the year in today.
Just did Cloudripper -2 as well. Was at least a “Very Hard” for me. Haven’t worked that hard for a long time! TR did tune down my next Threshold workout by about 0.2. Still, I’m not looking forward to that one!
So did my 2x35min Threshold, also increased the power to 250, went pretty well, HR stayed about the same as the previous efforts with 5w less and shorter duration.
Hopefully sleep tonight, I’m shattered after that
I had Darwin -4 in my calendar tonight and I tried to work on a better cadence. I think I held it in the first block, it was OK’ish in the 2nd block with a high cadence, and in the 3rd block it was a little low, but again I had a high cadence finish
I had Carter +3 in my plan tonight. I had been expecting it to adapt out as it was labelled a ‘stretch’. Then I realised it was the only 45 min workout in this area so I used alternates to change it to a 60min ‘Productive’ workout. That gave me Ragged -5 which probably pre described my performance well. It was a wee bit warm in the pain cave tonight +19.2deg C ave compared to 16deg C on Tuesday but that’s no excuse for my cadence being just under 85rpm in the Tempo block, falling to 65rpm in the SS block and just 53rpm in the threshold block.
Did the first VO2 workout of the Year, 4x 3min did not go that well the first interval was pretty strong set my best 3m power, but payed for it the rest of the way… couldn’t check HR because my main HR strap was in the wash and the second one seems to be busted… Still happy I’m sprinkling them in now during Sweet spot progression to be ready when after that block I do a VO2 block.
Moose’s Tooth -1 today. Didn’t think I could complete it after an allergic attack yesterday and terrible nutrition yesterday into today, A few gels (87 grams of carbs) and a tangerine did help save the day.
it seemed to get the points.
