TMonk

Pulled the plug on the FTP test today halfway in, my head wasn't in it and I just didn't have the stomach for it today.

Another day!

rubiksoval

I didn't do VO2 max intervals at all over the last three years. Just tons of tempo, SS, and Strava KOMs (3-6 minutes) with racing.

I started doing them this October to try to bust through the plateau. I do two different workouts: 7x3 mins at ~118% and 5x5 mins @ ~115%. I bombed the first two attempts. Just hard to get my head/legs around the suckitude. But since then, wow.

It's been such a massive improvement across the board. I've gone up about 30 watts on both of those two workouts, plus threshold and other workouts are all significantly higher. I couldn't be more pleased with them.

Really takes a good mindset and pretty fresh legs to get through, but I'm definitely liking the results!

rubiksoval

Still recovering from a New Year's Day smashfest. Did 1.5 hours easy yesterday and another 30 mins spinning on the rollers.

mattm

75 mins in the gym this morning, pushing weights around with my legs.

Will try to get on the rollers tonight.

TheKillerPenguin

2nd day off. Easy spins tomorrow and day after, then start ramping back up for base 2.

caloso

2x20's at 90%

scheibo

Back from 10 (11?) days of perhaps necessary separation from my bike/training + all bike related activities (forums/news/podcasts/etc). Despite the drinking/lack of sleep/dietary discipline I don't think its been all that bad - I did some weight/gym workouts with my brother and got in a couple runs with some old friends. It was fairly embarrassing to see how specific my fitness actually is - I think I probably should consider doing some more general strength work and accept a pound of upper body muscle as a good tradeoff for actually being able to to pushups/chinups again...

A little disappointed that the weather is a little rainy and dreary now that I'm back, but I'm still gung ho and ready to start training (perhaps seeing cyclists riding around in the snow while I was home made me realize what a weenie I am). Unfortunately, I took my bike to the shop before I left and presumably they forgot to take care of it because I wasn't able to pick it up today... Seems like I'll have to start my 2017 training tomorrow - what's one more rest day to recover from travel?

hack

Went to Home Depot to get a new fan to use while on the trainer. I was told that while the fans were in the store, I couldn't buy one because they were on a pallet up high. Manager confirmed it. I am taking that as a signal to do some stretching and relaxing instead of zwifting tonight.

mattm

4' warmup, 40' z2 (by hr - power was z2/z3) on the rollers, 2' cool down.

So efficient!

aaronmcd

Tired and sore throat today, maybe trying to fend off worst of a cold again. Or just weakened immune system from NYE...
Either way good time for recovery. Got up to 95 CTL yesterday, slept 10 hours, rode crazy slow to and from work (5 miles round trip) and it was still too much.

aaronmcd

Wouldn't 5' zone 2 be even MORE efficient?

TexMac

spend all last week in San Diego hammering Mt. Soledad to Torrey pines.. excellent elevation esp for a Texas folk. Too bad i had to use sneakers on a rental that caused my knee pain.
Easy week

TexMac

LOL.. that's too funny.. bring ya own ladder next time.

TMonk

2.5 hrs of high z2 this morning, kind of random:

1 hr on my TCR (training bike)
1 hr on my new Venge
another 30 min on the TCR

It was my first ride on the Venge and I wanted to give it a short test ride after I was already warmed up, and accomplish my training goal for the day of 2.5-3 hrs endurance pace. Kinda wonky but hey it works.

Also riding on Fiesta Island in low wind during the sunrise is quite delightful... the water reflects the new daylight very nicely.

caloso

Ladders are on aisle 19.

hack

I put my extension cord back and left. That sure showed them. Grabbing a ladder and taking a self service route may have been better.

Grabbed a fan from Target today. All good to zwift.

gsteinb

CTL of around 95, and two workouts left until vacation. Hovering in the low 140s. All signs point towards positive things. Ready for a beach break.

canuckbelle

3hr Z2 with 8 10-12sec form sprints (jump in my 39x15, spin up to 140+ rpm). Each week I'm hitting higher peak power numbers. Hit 1303w and 1297w in set #2 and 3 today. Our goal is to be racing with sprints in the 1400s ^_^

3hrs Z2 tomorrow with 3x8min FTP intervals.

scheibo

did fudgy's 4x10:00 O/Us on the trainer with 2:00 U (~265-270W) :30 O (~325W). 277/279/283/282. worked extra hard on the 3rd one to refute tetonrider's theory .

first time on the bike in 12 days and it felt really good (for riding indoors). the rest might have helped or my fan placement and pacing was better. i also think the fact that i 'forget' what real outdoor riding feels like maybe made the effort indoors more bearable - i wasnt constantly thinking about how awful it feels in comparison to outdoors.

tetonrider

submaximal effort for the duration...rule does not apply. ;-)

tetonrider

took me a few minutes to understand "140s". i was trying to figure out what training metric.

i'd bet on you to win if you had CTL in the 140s and weight of 95#.

mattm

1.5 hours in the gym - core & legs.

gsteinb

What did Pantani weigh?

I wonder if one of those crazy little columbian climbers would win an NRC Crit. I suppose they'd just ride away.

dz_nuzz

They would get negative drag when they hit even a 1% hill.

happybday29475

I'm always blown away by the combination of the occasional crumb about your training (CTL, hours per week) and the fact that it's predominantly done on a trainer. I can't imagine a CTL of 95 coming from a trainer. Much of my own CTL comes from long Z2 rides.