Went out and did the local hill route, did pretty well at maintaining ~300w for 3mins at a time over 5 hills, which was my goal. I still suck, albeit a little less each time I do these

I went on a 30min jog in the park this morning with some backwards running drills on a nice trim, flat field.

Also, I'm gonna go swim 20 laps or so at the community 25yd pool at lunch.


Shhhhhhhhhhhhhhhhhhhhhhh! Don't tell anyone.

discipline > motivation

Now that you're a triathlete you can just ride off the front of a race and win.

right...

1:15 with 6 x (1 minute 130% + 10 second all out sprint). Plus 2 sprints without the 1 minute interval first. Plus an unintentional panic sprint when the SUV I used to set the pick-and-roll when turning left across a busy road cut it way too close.

Doing the 1 minute hard interval before the sprint cuts about 200w off the sprint. Seems like a really useful thing to keep working on.

Looking at my various power outputs, I'm clearly anemic with 5sec and 1min (untrained according to ewang chart) and kind of OK with 5min and FTP (moderate on the chart). If I recall, 1 minute power responds pretty quickly to training? Not that I have anything going on to need it, so I'll have a month and a half until my last event of the season.

It does in my experience, it's also one of the worst feelings in the world when you're hitting it right :)

Max one minute responds super quick. When I started racing my one minute was 450w. Did one all out effort once a week before vo2 repeats and it was up to 635 in a couple weeks.

Thanks for the kind words, unfortunately, I'm too fat and the power is too low for a win. But it won't stop me from trying.

Last night:
Left work an hour before a group ride that I haven't done before, went hard all the way there and made it with 3 minutes to spare. Ride was fun, felt really slow after doing the fast morning ride every week. Pulled a lot, went for the final sprint, was neck and neck forever then another guy sped past right before the line. Only won one bunch sprint ever, at a cat 5 early bird crit. Aand it stays that way.
This morning:
Fast group ride. Just chilling in the pack mostly. Big break got away. Attcked at the hill a couple minutes out and held off the rest of the pack. Really slow on KOM hill. Easy ride to work. Visuallizing recovery until Saturday morning!

Dumb question: when doing 1min, do I do 150% FTP consistently (right now 375w) or do I try and hit a higher number along the lines of my personal best (452w)?

did a 60min TT interval today. Happy to break 40k with just the TT bike on slow wheels, no skinsuit, no tt helmet, nothing. Stopsigns, left turns and all.

I don't think there is a wrong answer. I'd start at 100 and try to end at 200. ramp up. alternately, start at 1000%PE and spend the last 30 seconds trying to maintain whatever AP number you have to that point.

2.5hrs with 2sets of 3x5min ~107% with 2min recoveries between efforts. Was supposed to be 3.5hrs, but I dun messed up and thought I was doing 2hrs easy today and didn't leave until too late.

edit: another cool thing about these intervals is the NP winds up essentially being 2x20 @ 100%

Training Crit - No calf cramps! Tried the Endurolytes and ZMA which may have done the trick. Cycling is a lot easier when your calves don't lock up...

off today. my upper body is so sore from doing hill repeats and cross riding with a backpack on. not to mention the apocalyptic level rain here today. a number of the streets i take to work were flooded.

weird weather today, the sun is periodically out but I think we're supposed to get more rain. Plus it's super humid. Anyhow 1 hr on Zwift, 7x1 intervals over 150%, my best interval was my last one at 390w. I must not have gone hard enough, no regurgitation

Played a bit of barefoot 1v1 soccer with my son yesterday and this morning my ankles and hips were super stiff and sore. Strangely though, not my knees.

I've been riding my road bike a lot lately. Just the SRM PC-V.

It's kind of liberating to not worry about, "Oh, man, I'm going to have to write 'Super easy ride' as a ride title on Strava." when I get my ass handed to me up the local climb.

2hrs recovery. Feeling on song.

I did my recovery ride wednesday and averaged over 20mph for a 60ft/mi ride. TT bike riding makes me feel super solid.

56 minutes on zwift

Hour of power. Woo, I forgot how hard that gets as time goes on.

Couple of 10-15 min threshold intervals and then a punchy 1 minute climb. New 1 minute best power, which kinda hurt.

1hr easy trail ride. A boat load of little NICA kids out there. A group of them came through, I pulled off the trail during a very low grade, rolling downhill. One of their dads nearly had a hissy fit when he came past me. Looked at me liked I'd kicked his puppy. Not really sure what his deal was, but I thought I had been pretty damn courteous, obeying the unspoken rules of the trail.

2.5 hour ride, endurance+.

That 55m-1h is worse than the first 55 combined!

1 hr on zwift. Going to try for another hour later tonight. It's raining in houston again, but I'm doing OK utilizing the trainer for the last couple weeks. I just need to get some outdoor workouts.

Std issue openers, tactical burrito ingestion, etc.