Began the block today on a new AI-FTP, up 4 watts from the last couple of months’ 309, self-selected after its Jan 2 5.3% AI-FTP boost to 318 courtesy of the new system made me seriously go “
” & fail a couple of workouts.
I’m keeping a lid on the FTP boosts by keeping threshold training approach left of centre, but going to town on sweetspot & endurance.
Anyway… Kaweah -2 today: 3×10 at 95%, which felt like a bit of a warm-up to the new FTP. Pure wattage-wise it isn’t anywhere I havent been before. Tacked on half an hour at 72%. Public holiday here so I had the time. Surprised by the change to the threshold WL. I didn’t think the extra Z2 would’ve triggered it. 
3 Likes
Woof. Don’t know what it is about Tallac but I always really dislike these kinds of workouts. Feel like the little 30 second pauses make the intervals harder and the constant up and down and jumping around feels difficult to settle in.
5 Likes
Can you configure it to show heart rate as well on that overview? Combined with NP that’s the metric I’d be interested to spot trends in.
Anticosti vo2max workout today. Workout was 4.9 but as I tried in resistance mode instead of ERG mode it ended up being 8.4 and I smashed my power records 
ERG really holds you back in vo2max efforts. Only 3rd set in ERG and felt easy compared to the rest. 
5 Likes
I don’t think you can configure the TR activity overview, but you can configure the intervals.ICU activity list to show NP and HR data.
Select the list view, search for the activity keyword, select columns, and add metrics 
1 Like
Stay Glassy +1, San Diego!
After not feeling great coming into last week’s Sweetspot workout and failing it, I wasn’t messing about this time. 
Previous 3 days: off the bike, 2hrs of Z2 at 0.64IF with a handful of very short SS/Threshold efforts, 45mins recovery ride.
Sleep: 7hrs +/- 30mins each night.
Food: plenty 
of protein and carbs.
On the bike: 100g per hour
Felt great. Crushed it. In fairness, a lot of this workout is a good distance below FTP, so it should be pretty crushable, but this was very good for morale. 
It even doubled my predicted FTP gain for this block! +2w to +4w 
6 Likes
I feel that when I’m outside. Chasing moving targets out in the open is 
Just gimme the target & the durations. 
Outside & non-erg makes for a bit of natural over-under anyway.
Truchas series is probably a pretty good drop-in replacement for Tallac series, depending upon the actual difficulty, as with Antelope for Monitor, Tray Mountain for Eclipse, etc…
I have at times filled in those “scheduled bailouts”. Probably gives the ML some interesting information. 
1 Like
Oo another outdoor verandah paincave!
@pastrepair, I think you & @JoeX need to post photos of your setups here to make everyone jelly.
2 Likes
Today was Wild Snow which appears the same as Garraun. Timeline and target watts were the same.
Good workout selection by TR AI. Definitely a hard push without being on the verge of failure. Compliance looked good judging by the custom curve power records trick.
Heart rate was a little lower during the 2.5-minute intervals this week.
5 Likes
I’m afraid my outdoor was indoor-via-Garmin… 
My Fortress of Solitude has been likened to a neglected prison cell.
2 Likes
Bait & switch? 
But the view outwards? Looks like it counts as working out outside.
1 Like
A Sweet spot work out tonight for me tonight (Tallac -2) and after the latest ERG thread, I thought I’d give it another go and it confirmed why I don’t like it (or at least how the Suito manages it). At a reasonably high cadence 90-95rpm I could exceed the target. At what is a cadence for me these days (90rpm) it would tread about the target (on average 1-2w below target) but go at a more natural cadence (85rpm) it would tread comfortably below target and never seemed to up the resistance (I’m using a double sided Power Meter now, a left sided only power meter would drag me into the spiral of death before). I’d like a halfway house. I ended up switching to resistance mode to stay on target although I ended up with too low a cadence :-/
4 Likes
Vo2 today, Sapitwa and to my surprise I misread the workout and was expecting 8 50/50 when it was only 7.
Went with the classic blue bars on this one, I didn’t have confidence in Zwift to handle a workout with all these on/off in it.
4 Likes
Macias today on a gym bike. Scheduled for Friday with SS today, but it’s raining & I decided that 4×4’ of VO2s would be a less unpalatable punishment on a gym bike than 5×10’ at sweetspot. Loaded up the ICG app for the bike, paired it, was going well until the cooldown, then the app crashed, recorded nothing, so I just had to mark the TR workout as done.
(Yes I’d tried pairing TR to the bike, but no go.)
Wanted to give it a Very Hard rating but the option wasn’t available.
Think I got as wet from sweat as I would’ve from rain, but at least I didn’t have to clean road grime off a bike.
5 Likes
I might need to be up early tomorrow so I did tonight over/ under session (Blackcap -1) on ERG knowing that since I got a double sided power meter, at the start of the year, the Elite Suito management of ERG seems to target below the actual target so it feels moderate. Doing it that way despite not hitting the TR target has added 1w to my predicted AI FTP.
5 Likes
So today I had Lion Rock -4, after the hard time I had with The Owl +5 and The Priest +5 I was a bit nervous about this one.
Had the workout Manly the day before and I could feel that the legs still weren’t fully recovered,
To my surprise Lion Rock -4 wasn’t bad, Hard rating.
My one regret was doing this one on Zwift. The quick acceleration at the beginning of the interval Zwift ERG couldn’t handle it well. Oh well, live and learn.
5 Likes
Wheel today. TR AI originally scheduled Sonoran, then Cloudripper (
), finally Wheel after I rated an endurance session as moderate.
While this effort would normally be hard, I’m still not 100% and rated this session very-hard. This dropped my projected FTP from 298 to 296, both down from 299. I’m comfortable with this adjustment as it’s inline with how I’ve recently felt.
Pleased with cadence and HR to power. I happened to be listening to this weeks podcast as they were discussing low cadence during vo2max intervals while I was targeting 105-110 during my “overs” 
6 Likes
Today marked what I think is my first ever encounter with Cloudripper -1.
I’ve had a strange couple of weeks after my rest week, with a very high heart rate for my first sweet spot workout, which I marked very hard, followed by another sweet spot (hard) and Moosetooth for my Threshold workout. I started to feel like I was coming into my own only by Thursday this week, but I was still nervous about this.
Despite Moose Tooth last week feeling at the upper end of “hard”, this workout felt “comfortably” hard, and the unders felt surprisingly good. I’m hoping this marks an inflection point for the remainder of my base phase before I get into build in a few weeks. Maybe only until my new FTP detection next week 
.
8 Likes