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I've been taking it very easily this week after 4-5 weeks of solid training. Just a small amount of VO2/threshold and some sweetspot work Wednesday, easy endurance ride yesterday, tomorrow will be a pretty gentle ride (outdoors if possible) and then back to some hard stuff next week. I do feel like a bit of rest is needed!
Morning all,
Got off my arse and feeling a bit better, although the thought of holding 290-300w for more than a few mins still isn't possible.
I did Taku first (probably the wrong way round), at a FTP of 280w this was a nice little session; it was followed up by Donner which at that FTP was too much, I had to stop for a 5s breather in the 2nd 12min interval and then revise it to 270w in the last one. Too much of a stretch from the 262w FTP worked out 2 weeks ago especially having noticed my TSS has dropped off. Need to get back on it!
Got off my arse and feeling a bit better, although the thought of holding 290-300w for more than a few mins still isn't possible.
I did Taku first (probably the wrong way round), at a FTP of 280w this was a nice little session; it was followed up by Donner which at that FTP was too much, I had to stop for a 5s breather in the 2nd 12min interval and then revise it to 270w in the last one. Too much of a stretch from the 262w FTP worked out 2 weeks ago especially having noticed my TSS has dropped off. Need to get back on it!
After a very gentle week last week I was back on it this morning....and a day off work too so decided to do something tough. Sufferfest Downward Spiral followed by 2 reps from "Dana".....Downward Spiral was heavy going....the 2min/1:45/1:30 are the hardest parts....once you get those done you're almost there. Over 18 minutes of anaerobic work in that session!
Legs felt good though, amazing what a recovery week can do!
Legs felt good though, amazing what a recovery week can do!
Edited by E65Ross on Monday 13th March 14:47
Bit quiet on here lately, how's everyone getting along?
Tough workout for me today. effectively a 2x20min off 6mins recovery and then a 3:30 effort. 1st 20mins averaged basically bang on FTP, despite the first 1/3 or so generally be under FTP (the last 11mins was at 103% average), 2nd set averaged about 103% but the last 12:30 was at 105% average and the last 6:30 was at 107% average! (so by this time I was pretty shot), the 3:30 effort was around 116% average I think.
Legs felt pretty good. They don't anymore, mind
Tough workout for me today. effectively a 2x20min off 6mins recovery and then a 3:30 effort. 1st 20mins averaged basically bang on FTP, despite the first 1/3 or so generally be under FTP (the last 11mins was at 103% average), 2nd set averaged about 103% but the last 12:30 was at 105% average and the last 6:30 was at 107% average! (so by this time I was pretty shot), the 3:30 effort was around 116% average I think.
Legs felt pretty good. They don't anymore, mind
Edited by E65Ross on Friday 17th March 15:00
I noticed the same, i expect its getting light/dryer/warmer outside....
I am pondering when / what I should do to escape the garage. In theory I could swap tuesday night on the TT for outdoor chaingang, that could be pretty comparable, especially if doing 3*2min efforts at 120% FTP, thursday would be on the TT and then weekend ride would be outside.
I need to start working back up to 100 mile rides which intervals in the garage won't really help with (I don't think).
Anyone fancy doing the 83 mile New Forest Sportive? Would be good to do it with a small group trying to average 21-22mph.
I am back in the garage tonight to do Mills.
I am pondering when / what I should do to escape the garage. In theory I could swap tuesday night on the TT for outdoor chaingang, that could be pretty comparable, especially if doing 3*2min efforts at 120% FTP, thursday would be on the TT and then weekend ride would be outside.
I need to start working back up to 100 mile rides which intervals in the garage won't really help with (I don't think).
Anyone fancy doing the 83 mile New Forest Sportive? Would be good to do it with a small group trying to average 21-22mph.
I am back in the garage tonight to do Mills.
What day were you planning on trying the NF sportive? I'm not sure I could hang a 21+ average....although perhaps in a group....
I tend to be able to average 18.5-19mph on my own on longer rides. I don't, generally, like stopping either, just like to keep going. I may be able to do it, depending on the day but I'm not sure yet.
How was Mills?
I tend to be able to average 18.5-19mph on my own on longer rides. I don't, generally, like stopping either, just like to keep going. I may be able to do it, depending on the day but I'm not sure yet.
How was Mills?
Really enjoyed Mills, was working of a FTP of 265, intervals were supposed to be 45s 318w then tapering to 295 over 1min 15s, generally held 325-330w for all 9 of them. So where I struggled Lon the last few work outs based on 280w and 270w I think it may have been in the head.
Could do either day, I also prefer to not stop. 21-22 probably a bit ambitious. Normally speed for me over 100m/10km terrain is about 30-31kmh. May inquire of a few other friends to see what they are doing.
Could do either day, I also prefer to not stop. 21-22 probably a bit ambitious. Normally speed for me over 100m/10km terrain is about 30-31kmh. May inquire of a few other friends to see what they are doing.
ALawson said:
Really enjoyed Mills, was working of a FTP of 265, intervals were supposed to be 45s 318w then tapering to 295 over 1min 15s, generally held 325-330w for all 9 of them. So where I struggled Lon the last few work outs based on 280w and 270w I think it may have been in the head.
Could do either day, I also prefer to not stop. 21-22 probably a bit ambitious. Normally speed for me over 100m/10km terrain is about 30-31kmh. May inquire of a few other friends to see what they are doing.
Good effort.Could do either day, I also prefer to not stop. 21-22 probably a bit ambitious. Normally speed for me over 100m/10km terrain is about 30-31kmh. May inquire of a few other friends to see what they are doing.
Well I was going to do a sweetspot session but the weather was alright (if a little windy) so did a tempo ride outdoors. IF was 0.87 so not balls-out but getting a bit of a lick on....legs felt pretty good and averaged 19.7mph over 24.6 miles, despite a few instances of traffic not to my preference! Not too hilly but a few in there...1300ft of climb.
Back on the TT today as the winds around here have been touching 50mph....
Decided on Centennial and I had a ball!
Decided to turn the fourth interval into an FTP test, managed 227W average for the interval, which is a bit above my FTP.
The last four weekends I've done in excess of 240 miles, so what's been going on, on the road has clearly benefitted the TT too.....
Decided on Centennial and I had a ball!
Decided to turn the fourth interval into an FTP test, managed 227W average for the interval, which is a bit above my FTP.
The last four weekends I've done in excess of 240 miles, so what's been going on, on the road has clearly benefitted the TT too.....
wobert said:
Back on the TT today as the winds around here have been touching 50mph....
Decided on Centennial and I had a ball!
Decided to turn the fourth interval into an FTP test, managed 227W average for the interval, which is a bit above my FTP.
The last four weekends I've done in excess of 240 miles, so what's been going on, on the road has clearly benefitted the TT too.....
Do you mean you've done 240 miles each weekend, or you've done 60miles per weekend? If the former....that's mental!Decided on Centennial and I had a ball!
Decided to turn the fourth interval into an FTP test, managed 227W average for the interval, which is a bit above my FTP.
The last four weekends I've done in excess of 240 miles, so what's been going on, on the road has clearly benefitted the TT too.....
I'm beginning to do more outside now the weather is picking up, although tomorrow is forecast rain so I'll do a sweetspot session indoors. I still will use the TT at least 2x per week even through the summer, as I really enjoy the tough sessions. Wednesday I plan on doing a really tough one!
E65Ross said:
Do you mean you've done 240 miles each weekend, or you've done 60miles per weekend? If the former....that's mental!
I'm beginning to do more outside now the weather is picking up, although tomorrow is forecast rain so I'll do a sweetspot session indoors. I still will use the TT at least 2x per week even through the summer, as I really enjoy the tough sessions. Wednesday I plan on doing a really tough one!
I'm beginning to do more outside now the weather is picking up, although tomorrow is forecast rain so I'll do a sweetspot session indoors. I still will use the TT at least 2x per week even through the summer, as I really enjoy the tough sessions. Wednesday I plan on doing a really tough one!
The latter, 4x 60 mile rides....not huge I know, but my annual mileage is ticking over nicely....
E65Ross said:
Bit quiet on here lately, how's everyone getting along?
Went skiing 3 weeks ago and legs felt more tired than they should after that so took it easy for a week, then got a cold / virus so continued the easy stuff.Edited by E65Ross on Friday 17th March 15:00
New week, new start so tried an FTP session this morning, completed it but was harder than expected. I either still have some cold or got unfit in the last 3 weeks
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