I completely forgot I’m on a trial of Flecainide and thought my HRM was malfunctioning… that medication lowered my heart rate by like 15%.
Only 2 more days on it then I will be able to take only as needed.
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Tray Mountain
3 x 20 @ SS. Marked it as Hard. It was probably halfway between Medium and Hard, but I selected an aggressive ramp rate in Plan Builder (I forget the exact term) so felt ok slowing that down a little. AT downgraded one SS next week by -0.1 PL. I’m good with that!
On a separate note, traffic is really starting to suck as part of RTO. The morning rush is at least an hour earlier than it used to be. Glad it’s warming up so I can start riding outside at work (really, I just need to man up and figure out my kit … I should have all the right stuff). Parking is it’s own $%^& show and the garage fills up before 8.
There are two safe places to ride nearby, one with a gate that opens at sunrise and another where I can get 12-minute intervals completed comfortably. Anything longer will require a short u-turn in the a parking lot.
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I have this one today, first time going into V02max territory this year, specific session for the local climbs typically all of these powers would be appropriate for the 5 minutes all out, although in this case 6 minutes time in zone with rest should in theory be a nice way to warm into things.
TR would never prescribe this exercise if I didn’t find it in the workouts list. The warmup durations look a little too long as well makes for 7m time in zone which is already pushing the limits.
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What about the lesser variants of Wright Peak that have short mid-interval recoveries that you could use to turn around?
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This sneaky one here. I saw all the recovery and somehow thought it wouldn’t be as hard.
Also on one of the rest intervals my trainer wouldn’t release the brake.
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Geary
4 x 12 O/U. 15-minute recoveries were sweet. Added an hour of Z2 to try to makeup for yesterday’s missed 3-hour ride. I got a 90-minute Z2 ride on Friday, too, so I’m down 30 minutes for the week.
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I had a strong Z2 ride today. Just a couple of hours and it got a little into tempo at the end, but 330w average, 351w NP. 141bpm average (146 and above being tempo for me).
Getting stronger and stronger this spring, and things are looking good for UCI Gravel Worlds qualification in my age group. If only we knew where the finals were going to be held!
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That looks like a tough one!
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@dsirrom thanks. The 15-min recovery intervals helped a lot. It definitely would have been tough with 6-min recoveries (half the duration of the O/U block).
Not a “rule” but below summarizes the mental model I use for work:recovery ratios. Anything more generous makes the workout easier, anything less generous makes it harder.
| Zone | Work:Recovery |
|---|---|
| VO2 | 1:1 |
| Threshold | 2:1 |
| Sweet Spot | 3:1 |
| Tempo | 4:1 |
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It was fairly easy. Apart from one segment effort, I restrained myself the whole way around. Any time my HR got near to 145, I’d ease off a touch. The way I felt today, had I held a steady 145bpm, I think I’d have been around 340-345w. But I’m a really big guy (102kg, 203cm) so power to weight is modest.
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I’m not sure I’m ready to live in a world were 3.4-3.5 w/kg in Zone 2 is modest 
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I’m lucky to live in an area of Sweden where I have world class gravel roads on my doorstep, so getting consistent training is easier than for most. It’s easy to motivate yourself to train in such conditions 
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My commute was really spinny but unfortunately for tonight’s workout I wasn’t and had to flip ERG off in the 4th last and last intervals to recover my cadence. So I marked it as ‘all out’ (now ’ maximal effort’) which triggered a struggle survey.
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Can relate. I used to live on the side of a hill, smack bang in the middle of this Strava segment. Incredibly convenient. 
Warmup was basically ride uphill past two switchbacks, coast to the bottom, then I was ready to go. It was good for any traditional VO2 max, & for threshold intervals up to 15 minutes where work-to-rest is 2:1 or less. SS I had to take elsewhere unless I was doing something like Antelope +5, in which case I’d get funny comments about it, usually something like why was I doing a 40k TT on the bends. 
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After my triple-header TB1 MV, I’m doing an encore week to bring the end of recovery weeks into line with weekends away to see family.
Rain has been about, & there’s about another 1½ weeks of it forecast, so I decided to take advantage of the dry & head out. I looked at Maclure but picked Conness again. It seems to be becoming my go-to for when I want to go out for about 3 hours for some mid-Z2.
Once again I found an inflection point somewhere around 200w (68%), where going harder felt like it wasn’t sustainable for hours & hours. Or it could just be the gym session yesterday which once again killed my glutes, enforcing two short periods of freewheeling to stretch out just before the bump in power target began. Note to self, for the coming weeks when I’m doing proper intervals. 
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A slightly fatigued zone 2 road ride today. 2 very busy days at work after a fairly heavy squatting session 48hrs ago. The legs weren’t fresh.
72km on asphalt. Just over 2hrs. 33.8kph. 317w average (327w NP) 140bpm (5bpm below my zone 2 and zone 3 threshold). CV system felt really fresh but my legs were sore.
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Chowchilla
Over/unders tomorrow, then a rest week. First one in six weeks … I skipped the previous one to align this one with a week-long business trip and (hopefully) and a gravel event on Saturday.
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