Man it’s 9 degrees F outside and we had snow in the morning before the temp dropped.
The wind outside sounds like a train is going through the backyard.
Made me want to stay in the warm bed but Threshold Saturday it is.
Rolled Three Sisters today and after last weeks Threshold workout this on felt just right. 
Also manage to finish one of the longer TdZ stages, two more to go for all 18.
First threshold workout since manually adjusting down after a too high AI prediction.
The past week has been extremely productive and I really like the workouts TR is picking for me. Somehow in the space of a couple of weeks I feel like I’ve added about 10W to my sweet spot zone and I was actually able to recover well for the unders.
Heart rate was drifting up on the last set, but I knew I could squeeze another one out if I had to, so I rated it hard. Felt a little more validated after doing a little more climbing at Sweet Spot to finish the route after the workout.
Looking forward to the endurance ride outside tomorrow and the next workout on Tuesday. Feeling pretty hooked right now.
I missed a Sweetspot workout earlier in the week because I had a cold, so I asked TRAI to swap out an endurance ride for something a little more taxing.
Those 30 second hard starts at 150% of FTP are great for getting your body into the swing of the interval! 
+1 AIFTP Prediction bump.
Madison
7-min threshold intervals. Cut most recoveries down the five min and added two more. Might not have been the best choice but felt good and had some time, so … 
Why? The way bike prices have been going, they’ll some day rival house prices.
I was scheduled some VO2 Max float sets today. I’m not a fan of how the Wattbike Atom and Zwift slowly ramp in and out of intervals in Erg mode, and I didn’t fancy trying do 15/15s in Resistance mode. As a result, I changed the workout to Traditional VO2 Max intervals and then searched the library for a 4 × 4 minute workout at a power level that I was able to do 4 × 4 at a couple of months ago (277w).
Did these in Resistance mode, not really doing a hard start, just digging in to get on top of the gear and then settling in just above 100rpm. Managed to beat the 274w targets and knock them out at 278, 279, 280, and 279. Happy with that.
Rated it Very Hard which caused a 1w AIFTP Prediction reduction.
Side note: I had 3 minutes right at my current AIFTP during the warm-up. Felt like it was definitely above threshold. Not a surprise. 
Very nicely done 
, looks clean.
Half way through the first interval - not sure I’m gonna manage this today.
Half way through the second interval - well, this isn’t harder, it’s just differently horrible.
Half way through the third interval - why is it I’m even doing this again?
The entirety of the final interval - man pedal bike fast until stop.
80% psychology. 10% physiology. 10% loud music.
Two 20minutes SS blocks (90&94%) were in my calendar tonight whilst my cadence was quite low, I was quite glad how it went and I managed to keep my hr below 90% in the first block and below 94% in the second block, even though I did a fair bit in the TTbars (its easier to get consistent power out there but I heat up faster) . It helped having got the temperature in the pain hall down to 16deg C and it had only crept up to 18deg C at the end of the workout.
Had the VO2 workout Dinara. Around the third interval I really focused on keeping the cadence high even though my legs were yelling at me. Worked out at the end.
Back on the bike after a combination of health and family things. Been hitting the AI-assigned workouts, which felt perfectly tailored to my fitness. Today walked blithely into this woodchipper. Was definitely not “sweet spot”
Threshold day. I didn’t fancy over/unders so I asked for 90 minutes of intervals and got 4 × 9 bang on my current AIFTP. I was happy with that, because I could knock erg mode off and let the power be whatever it wanted to be on the day, within reason, and have a play with different effort levels and see how they felt.
97%, 98%, 101% and 100%. The first couple felt like they were maybe at FTP, maybe very slightly over. The other two were definitely above FTP. HR above 90% of max by the end of the interval … but breathing was still controlled so that’s encouraging. My actual actual FTP has definitely risen in the last couple of weeks. 
That was tough tonight, not helped by an annoying toenail needing cut. It was my nemesis type of workout too, an over/ under type. Marking it as very hard seems to have chopped 5w off my predicted AIFTP.
I never post on these threads, but I’m loving this new release and I was pumped to finish my hardest workout of the year at my lowest weight in a while. Sometimes, I add a bit more of the zone I’m training, but I never do it to the point where is raises my survey response.
Had Sweetspot today, Eclipse -1 with a little extra to finish a TdZ stage, just one more to go to complete all 18.
Nice work. What do you think of those workouts with super long rests? I tend to swap to to a similar workout with shorter recoveries, but then maybe I’m missing out on longer intervals.
For today I think the longer rest was just right. I was feeling it but I’ve had workout where the rest was too long also.
Looking at the workout before hand I thought it was funny that the rest was so long, 15 minutes.
For anaerobic workouts the rests initially seem too long but by the end of the workout I’m glad off them.
I didn’t feel 100 % today but with the group ride being cancelled I felt I had to do something to make time pass. So I fired up TrainNow and it gave Anaerobic or VO2max workouts. I opted for the latter (VO2max) it looked more doable the way I was feeling. At the end of the warm up it felt like a mistake, the actual intervals were short enough that it went OK.
After an icy start (hence the ride cancellation), it had warmed up nicely. But given the way I was feeling I opted against a ride and went for a walk instead. I had hoped it would clear my head but it never worked.
At least the rugby 
is going well so far 
