My plan tonight had a Sweet Spot session tonight, which seemed pretty comfortable but my cadence was a bit low. I’ve hopefully managed to sweat/snort out the last of that cold and there was barely any coughing afterwards. I’ve been lazy though as its that time of year when I doubt that I’ll be out tomorrow so I’ve left the TT bike on the turbo trainer and everything half set up, and have the three other bikes in the middle of my kitchen!
2 Likes
Today’s TN offering for 1h15’ sweetspot was Antelope -4. I saw that Antelope -5 was essentially the same but with shorter recoveries that hit that sweet spot of three minutes so I dropped that in.
(With recoveries shorter than three minutes I feel not quite ready to go again. Longer feels like unnecessary stuffing around.)
Took a couple of minutes to warm to the mild ouch of the 3rd & 4th intervals, but got there eventually.
And some (almost) obligatory extra Z2 on the end, again at 60%.
4 Likes
The Endurance workout in my masters plan this week was, you guessed it, Pioneer-3. It felt like I was spinning easier tonight.
5 Likes
Meanwhile I had Florida 
tomorrow & the next day. I dragged tomorrow’s to today & replaced it with the 4h @ 60%, just to see how I’d hold up doing it on a yellow day. Also I’m going away for a few days from later today, so what better time to put oneself in the bin? 
I still felt good after 3h15’ so I pushed on, realising I had a couple of vanity metrics up for grabs, but that I was also a bit short on water.
Started sucking bubbles then air at about 3h45’, & I could’ve stopped at any time for water so I figured I was safe enough. During the last half hour (the trip from the track to home) my mouth felt very dry, but I wasn’t cramping. Made it home alright. 
Got meself a 100 mile PR (5h8’36"), a 5-hour power PR…
And didn’t touch tempo or above except for one measly second on a random lap near the southwestern corner of the track where there’s a rise. 
Nasty bit of HR decoupling when it got hot again. I got home weighing 2.6kg less. My scale reckoned the difference was 1.5kg of fat & 1.1kg of water weight, but I’m skeptical; it was probably mostly water.
Pretty sure I had the legs to go for a sub 5h century, but that would’ve been asking for trouble today.
2 Likes
After leaving my bike on the trainer last night I managed to get tonight’s session in before the football (soccer for other folks), a book ended over under session, Cloudripper-2:
2 Likes
I got dealt Emma today. Legs didn’t have the goods today and failed the third interval. Dropped the intensity down to 95% and finished the workout.
3 Likes
I had Baird-1
I’ve found it hard in the past , but it was worse today.
I forced my way through it ,dropped the intensity 6% (still hard) and the legs felt better on the last set.
I noticed it was the first time my power zones were in 6&7 , since April before I started doing ultra events.
2 Likes
A new block saw the return of VO2 max intervals. Given I hadn’t done VO2max intervals for a while my PL had fallen to 1.3 but the new algorithm initially gave me a 6.4 PL but my commute dropped it to 5.1 and Brasted. Which felt about right towards the end and the session seemed to go well, although I was a bit slow at spinning up to power. Intervals.icu reckons I completely burnt my w’ which fell to -0.7 but Strava Sauce reckons it fell to 0 but it still felt like I had something in the tank.
The only disappointing thing according to Garmin it was my first ‘un-productive’ indoor work out for a while; despite my VO2max slightly increasing, Ive an anaerobic shortage!
3 Likes
Pioneer -3 was in my plan again tonight but I decided to ‘Alternate’ it for another Endurance workout ‘Black’.
4 Likes
I don’t think I got it all out tonight on my bookended over/ under session, despite marking it as all out in the post ride survey. I tried electrolytes rather than my usual carb drink with caffeine thinking I’d be more tired for an early night but I feel more awake than ever. After marking it all out I got the fail survey so I put it down to nutrition. Another nutrition item was that the supermarket was out of bananas so I never got my pre ride banana sandwich.
3 Likes
3 Min Strength + 2 Min Threshold
Anacostia Park, Washington, DC, USA
More on-bike strength (eg low cadence) work. Super windy this morning - 20+ mph gusts made holding power targets challenging.
2 Likes
Woke up this morning to quite beautiful weather and it was unseasonably warm.
Thinking about the latest commute/ workout thread and that I only had a recovery workout (Bald -1), I spent the whole day wishing I’d took better lights. More so at night when I got to the station to find that all the trains had been off for hours because of a medical emergency. Fortunately the train which was scheduled 30mins before the train I was wanting to get originally was 55 minutes late. So I wasn’t too late home, and whilst it had turned wet underfoot it was still unseasonably mild. So I thought I’d grab some lights and go out on the guarded commuter pictured above (and do the workout on RPE). A quick check of the Live Weather Radar convinced me otherwise though, it was about to turn very wet overhead. So trainer it was. I opted for a quick light set up which I can quickly dissemble and do tomorrows workout outside when I am WfH.
2 Likes
I won’t post the depressing screenshot, but I started a polarized plan this week and did a threshold workout 1.0 that had 5x3min vo2 efforts (Turquino). I survived the first three intervals, faded half way through the fourth interval, and started the last interval at threshold, faded to sweet spot, and clung onto tempo at the end.
I rated it Very Hard, but because it’s been 30 days, TR wanted to raise my FTP by 3 watts. I said Hell No! and kept it at my existing FTP level. Let a poor guy at least suffer through a month of threshold before trying to up my FTP.
EDIT - It’s been a minute since I’ve seen 180HR at my age!
EDIT 2- Should I have marked this as Fail since I didn’t complete the last interval at the prescribed effort? Or just leave it as Very Hard since I completed it, but at a reduced (and fading) power level? Hmmm.
EDIT 3 - I’m going to ping support and see why I’m getting all these Supra-threshold workouts to start the polarized plan. I feel like they should ease me in with some “easy” over-unders (easy compared to supra-threshold right out of the gate).
Anyway, sorry for my ramblings……carry on!
3 Likes
I’d mark things like that as an all out (or maximum effort), my reasoning I’d have to went all out to have had a chance at completing it. Rating a workout Very Hard which is supposed to be very hard I think the system sees that as a success.
2 Likes
Thanks @HLaB - I’ve got a ticket open with support that’s the first thing they recommended as well. I’ve made that change, but I’m not seeing the adaptations I was expecting.
Anyway, thanks again. I’m sure I’ll get it sorted with TR support. 
1 Like
I liked this one so much I saved it.
I come back to it from time to time when I have trouble rating a workout.
1 Like
I roll Schoen today, had the legs to do this style workout today.
On a side note being on the CX plan I swear TR is using Anaerobic and Vo2 PL’s to race each other.
Somehow I have my money on Anaerobic
3 Likes
One of the TR feature requests that has long been asked for is to give a PL to workouts that could be associated with more than one zone. This is a good example.