30 miles easy. Race tomorrow.

Today: 3x15 threshold.. felt good enough to ride tempo the way home

yesterday: 1.5 hours of z2 1410 kj and 79 tss

today: 30 minute commute: 450 kj
After school: 2 hours and 140 tss. I'm dead after that. Low cadence big gear sprints tear my legs apart! Time in between sprints was same as yesterday's z2.

A ride again tonight. 2:20 72km total. 4 loops of a 8km loop with one hill at about 6km. Did very well on the loops but always ended up getting dropped on the hill. Success tonight nonetheless :)

I rode.

Took a couple of weeks off after Athens Twilight to rest and recharge. Other than a nice little ride while on vacation at the Gulf coast and a couple of commutes, no time on the bike. It was nice. Rode again Sunday, 50 miles, felt pretty much like crap, but hit the Tuesday night hammerfest last night and that went pretty okay. Felt fairly snappy, was able to make some moves and take some hard pulls. In a good spot to start building up again, I suppose. Just need to decide on what my summer goals are. Pretty modest, I think; I'm saving my ambitions for cyclocross season.

1:40 of tempo-ish with big ring sprints every mile. 75tss but my legs feel like a 150 day.

Yesterdays ride
TSS = 230
NP = 260.

Did a hiilly training ride with a local club.

I should probs run another FTP test soon because I don't feel bad after yesterdays ride...I have a feeling the FTP is set too low, I was at 1.1 IF after about 1.5 hrs of riding. The damn test hurts pretty hard though and I always go way too hard at the start and feel like poop after 10mins.

2hrs with 25min total in zone for vo2 work. This will not feel pleasant.

Definitely too low.

Just tweak FTP to make those 1.5 hours come in closer to .80-.90 (if that) and it will be a lot more realistic.

Or you could test.

Correct

Just do a 20 minute test. Not that hard.

I'll probably be doing my 2x20's on the trainer tonight thanks to rain. I'm not looking forward to that

Yep thanks guys, gonna do the test next week when I don't feel horrible hehe.

30x30's tonight with a buddy then a bunch of z2 around the flats for another hour.

TSS = 188
NP = 244 W

Didn't feel too terrible but the 2nd set of 30/30's hurt a lot after the 4th one. Pretty much felt like throwin up on the very last one. Took a solid 20mins till my body felt decent again.
New weight: 166.4 lbs. I'm excited to finally get to the lowest I've ever been. Hopefully this should help me in some of the hillier races coming up in the next month.

Just got a power meter, a QUARQ! :) Im just doing 1 hour and 15min tonight as I don't want to hit to high of a volume before I start my next block especially with MoE coming up. Anyways I don't post here often but, yesterday i did 3.5x ~11:30sec (Cougar mtn. Hill repeats) +1x7min flat interval to see power reading and 3x sprints at the end with full recovery between. I blew up in the process of the forth. These are my first real hard hill repeats and they were pretty tough

I was shooting for something in the 30min power range just based off HR and feel so I think it was close. Then finished that last 7min interval in control ~174bpm so just 2 beats above my LT.

I ended up getting 3:45min and 5k worth of climbing. I think I had pretty good numbers and I had manually zeroed it at the beginning and auto zeroed 2 times during the workout but anyways numbers
Normalized power 305watts
Intervals AVG power 410watts
7min interval afterwards - 405watts
Sprints - peaked at 979watts on tired legs so....

The TSS on my computer was 930 but, I never set the threshold
Personal info
6ft 1in
69kg

Tavish - your NP was 305...for the entire (almost) 4-hour ride?

no wonder you're riding away from everyone in all of your races.

indeed. quite impressive 10min intervals. i know of one or two people who can do it repeatedly, and one is a former pro

WRI's today. I procrastinated doing them, but finally got off my butt. First 2 were pretty solid, but I faded a bit on 4-5. On the last one I stayed out of the saddle just as long as I could. Normally I get on the saddle after about 25 seconds, but this time I stayed up for 40-41 seconds. Hanging on to the last 20 seconds of that one was not easy. I ended up with an average on the last one that was 23 watts over the #6 interval the last time I did these, though, so it seems there's been some progress. Having said that, it is uncanny how close my output is from the last time. In fact, on my #5 interval I hit exactly the same number this time and the last. I guess I'm reasonably consistent, if that counts for anything (I'm guessing no).

Windy 20 mile loop. Started off legless, but came around to a good ride. There's a TT loop course in the middle of this ride, and any time I hit 20 minutes on it with the road setup is a good ride.

Tavish is going pro soon! so legit!

tavish has my level watts :P

Had some 4 days basically forced time off. What a difference though. Felt strong today. Hope for a season high CP45 or 47 on a 30km TT on Saturday.

so, so tired, sleepy. I don't know what's up with me. Haven't ridden since Sunday, busy around the house. Planning on a ride this evening with a group, I'm just so tired. I should go though, get beat up. Want to race tomorrow at the track. We'll see.

Big deal. He and I put out about the same average watts during our intervals yesterday.

your 1 minute intervals aren't as impressive as his 10 minute intervals :P

Everyone's a critic!