I get that feeling of finishing and immediately thinking you should have done more, especially when the graph looks a bit flat. But when you are sick, the risk of pushing too hard is not worth the potential delay in recovery. You hit the key intervals, got the aerobic stimulus, and kept the sickness from winning. That’s a huge win.
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I surprised myself with a big power pb on a long climb today. Out on asphalt on the gravel bike (2.2” tyres) on a very cold day (2c, feels like minus 2c), I did a nice 68km loop west of Aberdeen. Cairn o’Mount is quite a famous climb and is a good place to test yourself.
I had hoped for 440w for the climb, but with the brutal headwind, I managed to squeeze out a little more. I’m away from home working at the moment, so I am not in a big training block, and had no lactate buffering (bicarb or beetroot) or creatine. With those measures and maybe a bit of specific focus, I think there is maybe another 20-30w in there. I’m 41, and have been training for 3.5 years, and I’m hoping to get to a 500w/10min before age starts to slow me down.
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Second to last workout of the season before a break.
The Ai must know something because it’s been giving me Achievable workouts and I’m not complaining
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I took a tough asphalt KOM on my gravel bike today, and in doing so, recorded a pb for 5 min of 540w, an improvement of 17w. It was damned tough.
According to intervals.icu, that puts my FTP at 440w.
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At my best (since I’ve a power meter anyway) I’ve not been able to hold that for much more than a minute. I was 43year old and had a blood iron infusion (legally doped) at the time too. Nowadays (almost 50 year old) I can only hold that for 12seconds.
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I suspect that I am a lot more massive than you though - 100kg and 203cm has to produce a high wattage just to go at a moderate speed!
My 1 minute power is OK, relatively speaking. 776w, though I think that there is a bit more in there as my best 30 second is 1026w.
My sprint has definitely gone down a bit though over summer (I haven’t focused on it and I’ve let the strength training lapse). I’ve always been a crappy sprinter - cracked 1500w only once, and I’m usually just under 1400w if I go for it.
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Still impressive numbers 
Your right, I’m about 62kg and 175cm.
I don’t really sprint these days but TR says my maximum this this year was 852w for a second somewhere, My more consistent sustained sprints will be in 400-500w.
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Moose’s Tooth +1 for me today. Got pretty crampy in the last O/U set, but managed to hold on. This one hurt!
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Tour De Sofa - lol!
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Originally scheduled for Tuesday the 9th, I brought Carson +2 forward to make room for Disaster next weekend. Felt good. Uncaffeinated. A decent but not overwhelming amount of I’m-not-sure-I’ve-got-this, until about halfway through the 2nd-last interval when I felt like I had it in the bag.
Surprisingly no adaptations, possibly because the block whence it came hasn’t started yet. Felt best around 110rpm for these.
Changed into running clothes once that was over & rode up to a parkrun.
Happy with my time, & staircases have felt okay today, indicating that the bike workout hadn’t completely cooked me.
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I probably shouldn’t have done that, Ive got a bit of tendinitis on the tendon that connect the back of the knee to the big toe via the inside of the ankle, but I picked up a new pair of Favero Assimoa Pro RS 2’s on Black Friday and they came today. They were working well with TR but it looks like I’ll have to dual record to get balance stats.
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An hour of easy endurance was scheduled, but the weather was too nice to stay indoors, so did an easy hour and a bit outside…
…and then spent at least the same amount of time again cleaning my bike…
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First proper workout with the double sided Favero Assimoa Pro RS 2 (an Anaerobic workout) and like yesterdays endurance ride it felt a lot smoother on power than the single sided meter resulting in less biting ERG. I normally favour resistance mode but after the VO2max warm up and first two intervals I switched ERG on.
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I nudged the FTP up a little bit more today, where’s 8 minutes 506w, and an on-paper FTP of 444w, which is about 4.5w/kg. 22w pb for 8 minutes.
I was surprised it went that well though as I was out on the road at the crack of dawn after just five hours of sleep. Usually I am weaker first thing in the morning, and the lack of sleep didn’t help. I think we’re the bit of lactate buffering from bicarbonate of soda and beetroot powder, alongside a full nights sleep, I should be able to add another 20 or 30 watts to that 8 minute best.
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