First big interval sweetspot training I’ve done all year. Felt good to give it a go. Not too challenging and right on the money of difficulty. Right now AI is trying to push me to three of those next week. Ready for that challenge and the recovery week after it.
Saturday I was out if it, I know I’ve been getting over being ill so I think this played a part. Swapped around my Sunday easy ride to Saturday and Saturday Threshold ride to Sunday.
Knocked out Volunteer on Saturday and Blackcap on Sunday.
The Ai lost some money on Blackcap it was predicted as Hard but I gave it a Very Hard rating.
This one was tricky because of how borderline it was. Most of the ride was hard but when the over interval hit that was very hard and I wasn’t confident that I could finish.
Chad chart to the rescue.
The AI predator a hit from 242 to 236 but it is what it is.
Was able to finish two more TDZ stages, just 3 to go now.
Well, quite! 
The first workout in my new plan was a SS one (Antelope-5). I think I found the first two 10 min low SS blocks easy to moderate but I stood a few times (43secs worth) in the last two blocks with high SS block killing my cadence so I rated it as hard. Doing so lowered my predicted AI FTP by 1w, rating it ‘moderate’ would raise it by 5w, I decided to err on the side of caution and take the 1w drop.
Haha, nice way to frame it.
Nothing wrong with a very hard VO2. That fits right into the distribution the AI was targeting.
Good luck on the rematch.
I did my scheduled workout outside today to free up my evening to listen to a football 
game. But the game was called off so I fired up TrainNow tonight and that gave me.
Had a nice relaxing Echo -5 today. I find Z2 rides more interesting than higher intensities to keep track of fitness improvements.
Super happy to be comfortably chuging along in the low 180s for power with HR just scratching 140. Six months ago for that same HR power would have been around 140 too. It’s just such a delight to feel “fast(er)” at a moderate cruise.
Noob gains please never end!
This was pretty tough particularly because I was so tired after a late night last night, but I still got it done. One note was how after the workout was complete, I pedaled backward to cool down a little bit longer, and it negatively impacted my workout levels because it identified them as pauses. But at that point, I wasn’t doing any work at all, and the real work of the workout was done without issue. Now I know that I can’t do that without signaling the wrong thing to the AI.
With TR normalizing FTPs to a narrower workout level range than in the past, I wonder if we’re going to see a lot of the same workouts on this thread.
An over/under threshold workout was in my calendar tonight but as seems to have been the story the last few years, I was a bit disappointed by my cadence and didn’t think I got it all out. I think I’ve come to the conclusion the house that I moved into a couple of years ago is just too warm. Or maybe I’m just getting old 
Too warm? What would the temperature have been at your old place?
Heat really does change so much though. It was about 12c here the other morning for my long supra-threshold VO2max and it was almost enjoyable!
I was able to isolate the hall in the old rented flat and it was pretty rubbish storage heaters, looking back at old rides it’d be an average of 11-13deg C in the pain corridor. The coldest I’ll get this house to is 16.5deg C when I leave the house for a few days with no heating on and when I am here the coldest I’ll get the pain hall to 18deg C
I was still unattractively suffering with a cold earlier in the week, and so skipped my Sweetspot workout. Happily, this had absolutely zero effect on my AIFTP Prediction
Fast forward to today. Threshold day.
Pleased with how it went. Slightly irked by the fact that the way a) the Wattbike Atom and b) Zwift handle Erg mode caused me to not get full credit for my labours. Ah well. No biggie. My own fault for being lazy and not using Resistance Mode when I know I ought to.
Once again I was on the border of Hard and Very Hard. I tried both and it made only 1 watt of difference to my prediction and didn’t change any workouts so I left it at Hard.
As cyclists we do tend to spend a lot of money to achieve even the slightest performance gains…. but buying a new house would probably be overkill.
It was flooded this morning in a lot of places and raining, so whilst some of my group still went out I stayed in bed. So I kept the heating off and managed to get the house temperature down to 18deg C so the pain hall was 16/17 Deg C. What a difference for the Anaerobic workout selected by TrainNow. I do like those types of workout though the type 2 fun comes quickly in the long recoveries.
