Galena, in Ello’s fabulous sweet spot week of chill.
These long intervals are not my jam. Whose idea was this.
5 Likes
Multi day summary… On Tuesday I decided to cut my run short after my left calf seriously tightened up and it became something that could be painful instead of just annoying, turns out I have a huge trigger point knot ball in there. Been working it out the last few days and have a massage scheduled for today to really get it worked out.
Yesterday did my longer swim of the week, decided to do some longer sets since it’s really starting to get in to race season. So did 2x1000 main set.
Then did a mountain bike ride yesterday afternoon. Doing 5 minute race and > race pace efforts with 5 minute recoveries after the first 15 minutes of warm up.
Did get a few top 10’s
Then followed up with pettit this morning. First xterra of the season next weekend!
5 Likes
Avalanche Spire +1. Those over-unders slowly but surely kill me. But somehow I made it without major drama. Sure was glad when that was over, though. I can’t imagine how those of you with a decent FTP can do that.
5 Likes
wright peak -1 today, the last 10mins at 90% were brutal, and of course, since my basement was at 74 degrees by the end of it all. I think another factor is nutrition, since my FTP is up, these long sweet spot workouts really burn through calories, today was 1780. almost at the end of SSB2 HV, although I may skip the weekend workouts and just ride outside, so today might be my last real sweet spot workout.
3 Likes
My first time doing one of these combo workouts with Vo2 AND over-unders. It was pretty miserable and I cut the last vo2 and the penultimate over short but I’m still considering it a win.
4 Likes
Carpathian Peak +1.
I generally like these over/unders. They actually seem easier than SS to me.
Started pretty late (10ish PM), the workout seemed reasonable enough until the last set. I got thru it at 100% with one short pause during the 2nd to last under, but was a pretty wiped by the end of it.
2 Likes
A ‘gentle’ spin up AdZ tonight. The scheduled VO2 work probably would have been easier but I’m supposed to be in speciality taper week and I have no A event and am changing focus…so I sort of don’t care 
1 Like
Nevada City Classic +2
Went surprisingly well considered I had two races last night… Albeit they were somewhat short (35 & 20 mins) but nonetheless hard/though efforts.
I will admit I had to backpedal three times but will say it was only for a brief period (10-15 seconds) each time.
2 Likes
Was supposed to be a rest day today, but we’re having guests over for dinner tomorrow.
Hence:
25 min Warmup
5 min threshold
10 10sec max sprints w/ 20sec rest after each
5 min threshold
3 reps with 5 min recovery between each rep
Cooldown
The pic doesn’t show the power clearly enough so you’ll have to believe me when I say I hit 5-600+ watts on most of them.
This is part of my “crit specialty”; my A race is a criterium.
2 Likes
Eclipse.
Failed this last week. Been feeling strong on the bike this week though, and made it through nicely today. Felt like a nice dull sustained effort, but didn’t get particularly more difficult throughout. By the time I finished the 2nd interval, I wasn’t really looking forward to the 3rd. But I found it didn’t really feel any harder than the previous intervals.
4 Likes
Had a rest day planned but was tempted by Power ride spinning @ Thirdspace as my favourite instructer was there. 
Set the TR app to freeride to track the efforts as I’ve never done it before, usually I just manually enter an activity. Glad I did as it shows just how hard the workout is with mainly tempo, sweetspot & threshold with jumps of Anerobic thrown in too. With virtually no recovery my legs were cooked at the end … Phew!!
3 Likes
Antelope tomorrow to round off week 2 of SSB. At this stage I just want to get my fitness back to pre-op. Best plan of attack is to keep the riding constant so peppering in shorter rides between scheduled ones to get 6 days per week on the saddle.
Aside from the drop from 301 to 256 FTP I’ve noticed it’s A LOT harder to get my cadence back up to my preferred spin of 100; I was having trouble in the early days of getting it at 90. Today’s ride was the first time I held it around 100 which was manageable but my heart rate gets higher than what I would’ve liked.
1 Like
donner. i hugged my target watts. felt really good. but it’s getting really warm here and i do my workouts on a rainprotected porch with no fan and no wind at all. in the winter that’s cool, but today it got to me a little bit. i hope for heat acclimatisation (???) after the recent brush up in the podcast.
1 Like
What a mother load. Turning my FTP down by 10, all my sweet spot workouts so far are feeling like VO2 rides. Had to dial it down by 5% after first few minutes of last interval and then another 5 and my heart rate was still stagnating at 180. Just couldn’t turn my legs faster than 90 in those last few minutes I was absolutely cooked.
I remember pre-op I’d try and get my heart rate to double digits by the end of the ride, now my recovery heart rate is still in the 120-130s :S
3 Likes
Damn you nailed it!
2 Likes
After reading MAF thread and looking into it more, im just about to do the same…
1 Like
Bring a hella big stack of entertainment.
4 Likes