I can’t believe that after not posting in one of these threads in forever, I get to start a new one.
Anyhow, I reactivated my account and have created a new plan starting from next Monday. AI FTP Detection gave me an FTP about 10 watts under where I reckon I am when fresh … perfect
Given that I wanted to do something today, I fired up Train Now and it gave me Eichorn +2, and hats off to our AI overlords, it felt absolutely exactly how it should.
Oh, and the integration with Zwift worked seamlessly as well. The only tiny thing that went awry was a brief Bluetooth dropout.
I guess the AI is smart enough to know that although in theory 5 × 15 @ 90% might be a bit optimistic as a first workout, it’s low-balled my FTP and my recent rides suggested that I could knock out 75 minutes of work at about 200 watts over two hours comfortably enough regardless of what my FTP might or might not be … and it was right.
First workout in a while after taking a break over Christmas. Nothing major to start me back, the scheduled Endurance ride in my plan, Bald -2. I had time last night to do the then scheduled Anaerobic workout, as I was still off work, but after a break and a 6h drive, I thought that might have been a step too far.
Tonight (Bald -2) I tried to keep a higher cadence for a change which might be why hr averaged nearly 70% on a recovery ride. Or it could be I’m unfit. The trainer/ERG seemed to drop the resistance on the 2nd long interval, so I started playing with my cadence more.
I like it, & I think that’s healthy. Congrats on a good week.
I’m on a reco week, so not much from me.
Today I went to the gym. Hit each exercise from my usual routine but only once, just to touch up the muscles & awaken the neural pathways. Kinda like how a taper or opening anaerobic workout works.
Unilateral leg press (because like most cyclists I reached the machine’s capacity)
Calf raise
Hip adductor Hip abductor unavailable (somebody broke the pin on the machine, probably by trying to hang a weight from above it, because many, including myself, have reached its capacity too. )
Pec fly
Rear deltoid
Dumbbell high pull
Dumbbell overhead press
Back extension
Dips
Pull-ups
Sit-ups
Normally the routine takes me just under an hour but I was outta there in 17 minutes today.
Interestingly (well to me anyway), it consistently appears I’m ever so slightly left sided. I thought I’d be ever so slightly right sided and it was just a sore right ankle but that settled down over Christmas.
It was on Hunter -4. I decided I’d probably get bored in the 10 minute recovery valleys. Anything more than 5 minutes on a sweetspot workout is a bit overkill for me so I figured I might as well tell the algorithm I was ready to go. The system knows when you cut recovery periods short (or extend them!) because it records all the time in between.
Edit: I just saw the latest podcast. I’m sure Jonathan is shaking his head in despair.
First threshold workout of the new plan. Should have been “Hard". Was “Hard" … but very manageable. H/T to the 8 minute recovery intervals. Nice to see my HR only 3bpm higher on the last interval than it was on the first interval.
A bit icy here first thing so the group ride was called off. I might’ve been ok to cycle outside late afternoon but there was still ice when I went out for a walk at noon and I didn’t fancy riding alone in those conditions, so I fired up TrainNow. TN’s AI suggested the Sweet Spot workout Kwaay. I started with ERG but it was having too much below target so I switched to Resistance mode for most of the work out. You can see my cadence drop a fair bit when I switched it off, and rise a few times when I toggled it on briefly.
New AI predicted it as hard, but I was dubious as the 30 second hard starts were within a handful of watts of my recent 30 second power. But it was accurate. I’ve got no top end power and they were at the end or middle of zwift races. So fresh wasn’t bad.
Did Palisade -1 today, now I thought marking this on Zwift as an 8 translated to a Very Hard RPE on TR, Surprise it was a Hard, I most likely change it on TR.
Lol, the weather was rain falling on top of ice so the group ride was cancelled again. So I loaded up TrainNow which gave me an Endurance ride. To mix things up I thought I’d try MyWhoosh for the first time and selected its version of an Endurance ride. In the middle of the long Endurance interval I realised it was only reading one power pedal, so it was more like a Tempo workout Apparently I’ve got to go into the Favero app and enable some unification setting, that might disable pedalling metrics and I quite like them.
)
Nice to see my HR only 3bpm higher on the last interval than it was on the first interval.
