First day back at it after a week on holiday. Post that, and on a new FTP, I didn’t fancy jumping straight into a Sweetspot workout, even an easy one, so I treated myself to a starter/main combo.
RPE was about where it should’ve been. HR was, as I expected, about 10bpm up on where it should be, but nothing to be frightened of. Enjoyable work.
In my calendar tonight was a VO2max work out, the first with my new AI FTP (261w, 4.18w/kg). I think up to this morning it was a level 3.7 (Gendarme +1 ) but after perhaps my commute with HR only or maybe further analysis of the weekend rides it became Sleeping Beauty +3 (Level 5.4) It felt right anyway. Strava sauce reckons after the last interval my w’ fell to -1.1 but intervals reckons 0.91 was the low. I feel that intervals was right, especially as I never felt the need to up my fans to max speed and completed another 5 blocks,
First workout on the new training plan for the CX season and after an AIFTP adjustment.
Eclipse-3 was on the calendar today.
After fooling around with the FTP prediction, it seem that by doing a 15 min shorter workout today, I avoid a yellow day tomorrow and if all goes well I gain one extra watt at the end of 28 days. 
Eclipse -3 is a bit annoying to do on Zwift, this workout has so many messages that it seems that every 5 seconds the tv was beeping at me.
I had to mute the thing so it wouldn’t drive me mad.
My workout was actually last night but after doing it I tried to fix the 10sp Ultegra lever on my commuting/ winter bike. All is moving freely but one switch isn’t moving back after shifting up the cassette. I can manually reset with my fingers and it shifts down the cassette fine. But the same occurs again when I shift up the cassette. I think a spring will sort it or binding the switch to the the trigger lever but I couldn’t find anything suitable and gave up and fitted a 10sp 105 lever I’d got off a mate. It seem to work fine in the stand and if it shifts fine on the road and I don’t find the external gear cable awkward, I’ll fit the left lever and the new bar tape I’ve got.
Anyway onto the workout, it was just an active recovery one so I did it on ERG knowing it tracks slightly below with my set up so it’d be a true active recovery.
Oh this one put me in the hurt box. I rolled Tallac+1 today and after doing Eclipse-3 I thought that this shouldn’t be bad.
I guess I wasn’t fully recovered because I was so close to pulling the plug on this one a few times into the workout but was able to complete it.
In the end gave it a Very Hard rating and took the FTP hit.
Ok this is a strange one. I had Izaak Walton -2 today and during the warmup it was like my Cardiovascular System did not want to got to work today.
I’ve had a problem with TR’s shorter warmups before, I think that they ramp up too fast for my taste.
I took a short break and continued but the motivation was lost.
As I was taking a shower I said “the hell with it” and load up Tuesday’s workout
Carson +1.
Now I was feeling normal and was able to do this one.
Poor TR has been adjusting my plan left right and center 
Karakoram +2 today. I rated this hard as I felt I could complete another set, but I would have been very unhappy 
This was tough to tackle after a recovery week, but more manageable than an over-under session. The high tempo and sweet spot work helped to break up the sets. The final 30s of vo2max segment leading into the 3m threshold segment stung a little Overall, I’m pleased with this session 
Tomyhoi in a reco week on the local 1200m climb. Pretty happy to not touch tempo. 
Rated easy, definitely could’ve done the whole thing again.
Well, I figured that I’d closed the gap btwn where I think FTP actually lies and where AIFTP thinks it is to switch over my Threshold workouts to over/unders (albeit a pretty “easy” 4 × 6 ride) …
It was manageable. I’m not sure there was a huge amount of recovering going on during the unders, but HR did drop a tiny bit, and that feeling of it getting a bit easier after 30 or 40 seconds was just about there. Mission accomplished - for now at least.
I did one of my favourite rides of the year today, visiting my mum in Derbyshire. It’s really hilly around here, so I always max out the climbs. I’ve taken to doing the same ride each year to benchmark my fitness, and the results were good today. 8 minute power pb (quite unexpected) at 511w, which came three climbs in. And then, 80km and 2000m in, I got a KOM (very challenging around here, especially when you’re 100kg).
I slotted in West Vidette-1 into my calendar tonight to test out the Suito’s new firmware that was supposed to have improved ERG control.
I still dont like it with the new Firmware. On the TR phone app there was an impossible resistance but on the PC app the resistance tracked slightly below the target.
When I upped the cadence resistance dropped out and when held it at that higher cadence for a period of time it failed ERG failed to adapt and when I returned to a nomal cadence it still failed to adapt
I’ll give it one more chance when the new turbo arrives but at the moment I’ll be going back to Resistance mode for the longer term.
3.5hrs @ 55% ftp. about as easy a long endurance as it gets. I have a sore neck though like i always do after long rides. anyone have any tips for that? ive been feeling fatigued lately probably due to a couple of days feeling under the weather coupled with poor sleep. I barely scraped through mondays sweetspot, reducing the intensity in the final interval and i felt crappy on a 30 min 70% endurance yesterday with a low heart rate so i was worried about this long one so im pleased with how my legs felt.
I gotta ask … how come the 30w delta btwn your FTPs on TR/intervals.icu?
No hard efforts outside of workouts and short zwift races. Pretty sure the intervals value is from my ramp test in October, at that time they were aligned. If I cared about TSS on intervals I’d update it, but updated it now.
