I managed to complete Gray with an average of 312 for both 20min intervals with my FTP set at 300.
Should I up my FTP a few points or is this normal given the rest period in the middle?
3 Likes
Thought I would use my first post to show the workout I did today. Found it challenging right at the end but glad it did it. Enjoying TR so far
4 Likes
While increasing FTP is a goal, maybe try going longer first. For example: 2x25, 1x40, 2x30, 3x20
Also check out Lola and Hour Record.
1 Like
I agree, this is a good way to push yourself further.
I have Stevens +3 scheduled for tomorrow that is 5x6 minute intervals at 105%, which for me at my current FTP is 315. I was able to hold 312 for 2x20min intervals. Should I keep it the same or nudge it up a bit?
Or is shooting for 315 and actually hitting 320 the way to go rather than trying to reach higher?
tried to wrap up the tough final workouts of SSB2 HV tallac +4 after not being able to ride Sat and Sun, but itâs too hot in my basement (75) and I just didnât want to keep suffering so did 2. I might do some endurance later.
what a waste of a beautiful weekend
good luck with HR control on the SS, unless youâre ready to stop and walk sometimes.
First outside ride in 5 weeks and 2 days, since the crash and my thumb is maybe 70% recovered. Thumb hurt a bit on ride, ended up dictating a lot of hand positions. Pre-gamed by overloading on Chris Cornell yesterday, listened to the all my favs and Audioslave Cochise is the one stuck in my head for this ride. 
So the plan was out of Training/Racing book, sometimes the old ways are best. It called for 15 min warmup, 2 hours pushing 70-85% ftp with 8 second sprint every 8 minutes (total 10 sprints), and the 15 cool down. Nice ride to fry the fast twitch and encourage type IIA in-betweeners to pitch in on the endurance work. Mission accomplished in 2 hour 40 minutes, as I didnât have 4+ hours to do it all in aerobic endurance zone.
2 Likes
If youâre consistently able to complete the workouts, especially workouts at threshold and above threshold, then you probably need to retest.
Back to Gray, one should be able to complete 2x20 at FTP. Otherwise, FTP is set too high. The fact that you did it at 312 is great, but doesnât necessarily mean your FTP is incorrect. Hence, my workout suggestions to really see if you need to retest or bump your FTP.
Ramp ramp ramp!!! You can see really clearly the step where I start to fall apartâŚfollowed by the 2.5-3 minutes of shut up legs. 229 for a 3% increase which isnât bad considering my terrible plan adherence (good weather means get outside and ride to me âŚthough at least still doing efforts outside even if they arenât what are prescribed)
2 Likes
After a week of being spoilt rotten on the roads of Mallorca, I thought it best to ease myself back into this training lark.
Felt surprisingly good after a sportive on Sunday and a day cutting hedges yesterday.
5 Likes
End of week 2 SSBLV2, Clark. Getting out the saddle and stomping those early 12 seconds at the start of each interval was tough, the following 60 seconds ârecoveringâ at 94% FTP was all about digging in and maintaining cadnce for me. I did not find this one easy at allâŚ
6 Likes
This afternoons workout Bluebell as I missed the weekend ride so decided to do a double with Clark. Still have no âpowerâ but can muster the watts with cadence.
3 Likes
DADE + 1 today , tough one but completed it !
Had a great run this morning. Iâve really been chipping away at my pace, and a 143 HR average has me buzzing. Six months ago Iâd be lucky to stay under 12 minute miles with that HR.
2 Likes
First day of RR specialty, and a RAMP test today. Have to say I am not feeling great with the result. New FTP of 280 down from 288. I have to wonder if I was just not in the best spot for it today, even some of the earlier steps felt kind of rough.
At the very least I think I will keep the old FTP, all the workouts have been very doable with it.
Anyone ever do RAMP tests two days in a row? I think I might want to try again tomorrow morning and see if I feel better.
2 Likes
What did your last few days look like? Last time I tested I went from 256 to 240. I tested on a Monday, but I had done a zwift race the previous Friday and Saturday, and then an easy ride Sunday. My legs were shot.
Saturday I had a short crit:
And Sunday I rode for about 2.5 hrs, nothing difficult, mostly tempo and below and fairly flat. Felt good and not excessively fatigued during:
2 Likes
I have to switch trainers. So different setting, but I felt OK to test the following day (details in link below). Since your workouts have been very doable, maybe bump it a couple percent and not worry about an off day.