After yesterday’s VO2 session, I went into this with an open mind. I wanted to see how well I was recovering between workouts and how my body was dealing with fatigue.
Pleased to report that I got it done but, there wasn’t a whole lot left in the tank.
Coming to the end of Sustained Power Build and I can say, hand-on-heart, this has been quite an interesting experience 
Away for the WE, couldn’t take the bike (oversight on my part)
Skipped Monday workout, Tuesday Z2 got interrupted by a power cut 
And today was Vo2 max hell!
Shortoff +2:
Collins +1
Some messing with Cadence/HR/Gearing halfway through, seeing how much I could drop heart rate and feel the difference with a slower flywheel. Otherwise nothing else to report.
Bashful +6 outside yesterday evening, 3 sets of 5x1.5min@404W, 1 min rest, 8min rest between sets, end with 25min Z2. Did the first set on the flats, the rest on a mild climb. No problems, thought I noticed I was really tensing up my upper body, so focused on keeping my upper body relaxed, keeping a solid connection to the seat, and letting the legs do the work, which really helped keep the power consistent. Was happy it went as well as it did, feeling kind of bleh this week, not sure why.
Edit: I just noticed my normalized power is lower for each interval than the average power. Odd.
Budawang +3 outside for me today. Upped the intensity just a bit so I could hit round numbers (300 instead of 296😅) and it felt great. Liked that it was quite windy outside. Feels easier to hit the higher numbers when u’ve got some level of resistance.
I’m glad I’m not the only one 
You aren’t the only ones @DwayneB @SaSha1103 , you mess up the curve 
Plan Builder gave me a recovery week after my century on Saturday, so I went the extra mile and took three whole days off the bike. Having now scrolled through my calendar, that’s my longest break since I was sick in January! Back to base next week, and after a taper week and a recovery week I’m mentally preparing for an FTP drop. Which would be FINE and NORMAL and NOT DEPRESSING.
If you can hit the numbers 
10 mile club TT - legs still fried from Sunday’s 25 - 2 races in 3 days at nearly 52…still I don’t care… how knackered can you get in a 3 month season? 
Managed 22:35 which was actually a course pb…power down again but my position seems much more aero this year so I am going faster…bloody uncomfortable though! 
Sugar free spin-ups
First workout on -600 cal a day, felt like a 90 min session.
I ate 60g of raisins an hour before starting so I’ve still got an extra 480 cal in the MFP piggy bank 
I am back indoors now after a few months training outside. Started out okay but soon felt the fatigue kicking in as I’ve done a lot of running recently. Last two intervals were hard to keep my mind focussed on the job.
Stromlo +4 for me. Experimenting with my schedule a bit this week, going back to back between days off the bike. None bike stress meant I went for straight Shortoff rather than +4 yesterday, but happy to get through this one.
Yes. FTP just measures training. Not self worth. …Just a benchmark …No linear progressions… ( But fingers crossed it will go up 
).
Why? You forgot those weeks were bookends to a century. I’ve always seen fitness bumps a week or two or three after a century, but only if there is a lower load to allow the body to super compensate.
OH REALLY.
Well. Maybe I’ll not count my dead chickens before they hatch then.
For me, a little intensity this week would be a good thing. Reduced load doesn’t have to mean only zone 2 rides.
What’s your experience in the week leading up to a century (best practices and whatnot)? Doing my first next Sunday.
Legs were sore before but some significant changes were done on the bike - installed and dialed the G8 footbeds (amazing thing), moved my saddle aft and little up. Lately my quads were thrashed now the pain is distributed evenly, added the distractor in form of Zwift (my second ride ever - i will stick with it as it really grabs some attention and lowers mental RPE) and the biggest thing - it is a little bit colder! 75F (instead of 80F) inside and outside makes a heck a lot of difference.
The workout was standard 3x20@100%, went over because resistance settings and gearing. Probably could done another 20 min, maybe next time. And yes, tickr lost the signal as usual.
I asked @ellotheth over on this thread:
My last ride with intensity is usually Wed for a Saturday century. Carb up. Pre-hydrate the night before.
