Edit: I forgot to add an intro to this until now. But in line with the previous ‘What workout did you do today?’, this is an area for folks to add their daily workouts
My 1st workout of the year:
My 2 and 1/2 year old niece handily (NOT) gave me a cold for the New Year and yesterday I wasn’t quite sure if it was wholly in my nasal passages or had went to my throat so I skipped yesterdays VO2max session. I was pretty sure it was just in my nasal passages tonight, I was in two minds however whether to do last nights session or a TrainNow generated session. I went with TN but didn’t like its 60min option so I dropped to a 45mins one expecting one of a similar PL but it recommended one of half the PL level as 60 mins Given I’ve had the cold I opted for it anyway as it looked interesting two short (4mins @100%) threshold intervals, a 1.5min VO2max (120%) interval and a 1.5min anaerobic (125%) interval.
It looked at the time a sensible option given the cold and tomorrow’s session but I’m left thinking that I should have went for something more challenging
Let’s call it being sensibly conservative in light of encumbring your immune system with competing priorities. Hope you can give the bug the boot quickly!
I am mildly curious about the number of FTP tests of one sort or another that were performed on TR on 1 Jan 2025 compared to the 1 Jan before AIFTP was launched (2022 IIRC?).
I wonder if that is something TR would share? @eddiegrinwald
I’m here, but I’m on Traditional Base 1 MV so my training isn’t going to be very exciting. Third workout in the plan: Klahane Ridge, but the first I’ve actually done. First I skipped because I inserted the plan after doing a sweetspot workout that morning, then traded the second out for an audax ride. It gave me the defaults because I’d forgotten to enable Adaptive Training.
Some short freewheels to stretch out the glutes that are rather sore after yesterday’s strength workout.
A bump in the last “high” interval because I was distracted by & gritting my teeth against the rain that started falling.
The road to the house was sheet ice this morning and whilst I’m sure the main roads would have been fine I mentally gave in to my peripheral neuropathy before it could be a problem. So I came back and fired up TrainNow for a ride suggestion. With my lack of outdoor riding it suggested a collection of anaerobic and VO2max workouts. I opted for a VO2max workout, and whilst the first few intervals were anaerobic, I was glad I hadn’t opted for a anaerobic one.
Another miserable day and most hard core riders were out on yesterdays club run so I decided to lie in for today’s and fired up TN I didn’t fancy the cold garage for the ‘recommended’ workout so I selected the ‘climbing’ option instead.
It went the way as I expected cadence wise (its been the same for all my workouts for the last two years). My cadence under little resistance was decent but when resistance is added it collapses. You can see the times when I turned ERG of for 30-40s to let me avoid the ‘spiral of death’
Looking back at my records I don’t think I’ve been sleeping consistently enough, and I strongly suspect even when my watch has recorded my target sleep duration as being met, I’ve been tossing and turning awake.
The cadence line is signalling something… you mentioned a few days ago that you had been gifted (!) a cold. Is that still a part of it? Good work to avoid the spiral of death and get the workout ticked off.
Could be but it seems to be a more long term thing which seems to coincide with me beginning to commute two days a week (about 2 hours each way) and not adjusting to the early start from the WfH and spending too long awake the night before the commute.
Could be the commutes causing extra load. Four hours per week on top of the usual training volume is a substantial addition. What’s a typical IF for those commutes?
I also find that with higher power targets & further into workouts, my self-selected cadence tends to drop a bit.
Boarstone -1 this morning. Did it on some cycleways instead of the track, hence a little rougher. Scoped out a place to do some stravart as a run, earmarked Curlew Pk at Shorncliffe, with two pairs of adjacent cricket fields separated by a cycle & walking path. The fields’ centre squares are currently closed off to keep them in good condition. So the stravart won’t be happening until a few months pass, when it’s cooler, cricket season’s over ensuring the entire field is usable, & there aren’t so many skeeters on the hunt.
Coming in carrying a SS +2.2 from the day before, since the middle of the 2nd I was sure I’d not make it. But somehow I kept going with 179 bpm at the end.
Gendarme +8 was a bit too intense for me. Had to dial it down to 90% after a few intervals into the second set to “recover” and turned it up to 94 and 96 for the last few of the second set. Did 95% for the final set and just made it through. That was prescribed after giving up on a 50/40 workout doing 130% (San Joaquim +7 vo2 6.6) last week. Was shocked to see 140% 30/30 but that 20s really make a huge difference lol.
The next few days are looking rather rainy so I’m stacking my days together. It’s all Z2 & so far so good. Traded out a L5.3 2h for the lower intensity Ptarmigan. Took a ~4 min break at the start of the 3rd work period to stretch my legs (my strength sessions are pretty rough on the glutes), refill bottles & drench myself again, then massaged the higher end of Z2 for the rest of it.
I always get a bit extra TSS with the ~10km commutes either side.
Pretty happy with never going over threshold in this session.
Given I’ve had the cold I opted for it anyway as it looked interesting two short (4mins @100%) threshold intervals, a 1.5min VO2max (120%) interval and a 1.5min anaerobic (125%) interval.
I’m here, but I’m on Traditional Base 1 MV so my training isn’t going to be very exciting. 
Third workout in the plan: Klahane Ridge, but the first I’ve actually done. First I skipped because I inserted the plan after doing a sweetspot workout that morning, then traded the second out for an audax ride. It gave me the defaults because I’d forgotten to enable Adaptive Training. 
on the hunt.
