When I added a last TT to the season my plan recalculated and added Cajon as a leg loosener the day before rather than a rest day. For my head that seems great, we’ll see tomorrow how great it is. Although it will be hard to judge as tomorrow’s TT is in 33mph gusts and Ive nothing in my recent history to compare it against.
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Yesterday - Wolfjaw +5
Today - Torbert +1
I’m doing Short Power Build and these are normally separated by a recovery day but I had to move them back-to-back due to weekend plans. Wolfjaw was rough, which you can see with all of the back pedaling. Torbert went pretty well, with only one short stop to turn the fan speed up.
At a high level the work done during each workout is similar - 2ish hours, 228-237w avg pwr, 1500-1700kj, 145bpm avg hr, 100-102rpm avg cadence, etc. But clearly they are different workouts and I definitely tend toward sustained power, which is why I’m working on short power - because I stink at it and it’s hard. FWIW, here are my notes for each workout.
Wolfjaw +5 Notes
Several back pedals in between sprints. Ended early to go to work. Recovery intervals too high. Less than 6 hours of sleep. Some processed grains yesterday may have also impacted nutrition leading into the workout.
Have been waiting to eat breakfast until I arrive at work, which has been up to two hours after the end of the workout. May need to have a recovery drink during the commute to start replenishing nutrients sooner after hard workouts.
Torbert +1 Notes
Felt much better today than yesterday.
- 30 min more sleep (still not enough, though).
- Fueled with Cycling Endurance (72g cards) vs half of Swimming Concentrate (26g carbs).
- Changed fan to setting 3 after the first interval vs setting 2 yesterday (even though I didn’t feel overheated yesterday).
- Recovery intervals at 65% vs 70% yesterday, and adjusting the intensity down then back up takes mental effort that detracts from recovering.
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I am dreading this one…
I just did McAdie today without any rest days beforehand (see below) and I honestly cant remember the last time I wanted to quick so many times… I have seen the “support groups” for the over/unders here on the forums, so seems like I am not the only one dying doing these…
Long intervals are my achilles by nature so… might be contributing as well. Love V02 Max though so hopefully SSB2 will be a bit more my type of riding…
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Been shuffling my plan this week, I had planned a weekend trip to Yorkshire, but it’s not ideal camping weather so I’ll just be doing 70-80 miles locally on Sunday.
This was Sunday’s workout, I cut short after what I thought would equal the prescribed TSS for today.
No workout last night,I spent an hour looking for my HR monitor, no mojo by the time I found it🙄
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I decided to swap in SS sessions from Team More Sweet Spot, starting off with this gem yesterday. Several lessons mainly that I can’t do 3x25min@90! Especially with the short warm-up and short 3min rest interval.
So today I decided to get back in the saddle and I’m pleased to have knocked this one out.
I lengthened the warm-ups and rests to 5min. The obvious question is what is next in the progression. I’m not feeling like trying another 3x25min yet, so maybe up the intensity to 92%. Suggestions?
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Have you done 4x20? I’d build TiZ over bumping intensity.
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2x35 as another option as well. I have 2x35 in my progression.
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Did Boarstone -1 (+ an extra hour to push it out to 3hrs) this morning. Doing more of a Polarized training approach for this current 4 week block and this Endurance one slots right in between the VO2 sessions. Kept my heart rate and power in the right zones for this one.
Watched an episode of The Umbrella Academy. Pondered life. Listened to Fast Talk podcast about fasted training. Had Zwift going in the background for a bit of mental stimulation.
3 hours on the trainer is a challenge mentally for me. Right at the upper limit of my ability to control my sanity. First hour I am flying. Second hour I am thinking about breakfast. Third hour I am losing my mind. But, I always feel good when I get it done.
A few of the Fast Talk podcasts talk about the important of Endurance sessions that are around 3 hours long for mitochondrial biogenesis and a few other physical adaptations e.g. substrate utilization etc. So, I trust the process, and the process is definitely getting results!
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Thanks for the suggestions @bloya89 and @runriderandi.
Its been a little while since I have done 4x20, not since July. So I’m going to try 4x20 again, then 2x35 before going on to 3x25.
This agrees with the sweet spot progression posts that I just noticed. No intensity changes, check!
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Hey me too, Kaweah for the first week of SSBMV2:
Still haven’t ramped, so this was kind of cheating but still pretty satisfying to finish. The OTS drills are great to break up that middle interval but holy cow do the cadence changes hurt in erg mode. Should have shifted gears, that would have given me a couple seconds spin back up before the resistance kicked back in.
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Ramp test for me at end of SSBLV 1&2. FTP up to 245 from 229. 5% bump, now at 3.5 W/kg. This structure training seems to work - who’da thunked it?
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Good ol’ Baxter fasted today. Heart rate was high for this one so it appears I’m still fighting off that cold from last weekend. Haven’t spent much time in the bars this week so I decided to go aero for the middle third. Damn I love my aero position. Is that weird? 
Virtual 1 mile run tomorrow morning to wrap the down week.
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Comeback attempt 2: Don’t know what’s going on at the moment. I usually use this one to wake up the legs after some recovery - not too easy, not super hard. But today I only just made it past 30 mins. After some Z2 recovery I did the final 10 or 11 mins, which still felt pretty hard.
Either my threshold has inexplicably gone down, I’m still not recovered, or got very mild virus or something 
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I know what you mean. Been there done that. My suspition is recovery and nutrition (as simple as the amount of calories per day).
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Happy finishing this one. I preemptively dialed it to 115 from 120%, I think I could have done this at 118% just to make it that much more painful and at my limit but having this tough but doable is a win. This is technically last weeks workout for CX specialty HV but I redid one last week. Either way, glad to have a week off of this type of thing lol
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Completed one of my lock down goals today and held 300W av for 2 hours
got a bit worried with the pm dropout on the second effort 
- happy with the results at 63kg this morning
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On my side, O/U haven’t been that much of an issue before. I’m probably carrying more fatigue than I thought.
Let’s see. Recovery week starting Monday
