hubcyclist

started off the build workouts today with a 7x5min @ 108%, which even before it began was turned down to 105%, and even that was rough. Did 3 of them fine, last 4 required a pause in each. So of course I'm questioning my entire existence lol Definitely am going to have to check my ego at the door for these

burnthesheep

I truly am bored and bummed with the winter combined with pandemic mess. I went around Zwift stealing jerseys last night out of sheer boredom. Was supposed to just ride Z2 for like 75min. I said eff it and went for a shorter KOM and two sprints. Got all three. Empty fun.

One of those rides that really tosses the NP something silly. Only like 212w AP but 260 NP with only three jersey efforts. Lol. My ftp is set at 280.

Maybe today's off day will be better.

caloso

Were you on the Watopia KOM route? I wonder if I saw you.

caloso

I was looking at the plan I had set up for myself in Trainerroad and realized that I misscheduled my A race in May 3 weeks later than when it should be. (Optimistic that it will actually happen, I guess) So when I re-did it, my week instantly got a lot harder. Plus, I really ought to re-test, so there's a possibility that it will get even harder. Oh well, ad astra per ardua.

burnthesheep

Nah, I world hacked. Only like 350 folks in France at the time. I didn't want to do Richmond or Watopia the 10000th time. So it was easy to grab all jerseys available for the route I chose.

I have gotten the Watopia Epic KOM and Volcano climb a few times when lucky there weren't actually fast people in the worlds.

furiousferret

Did a Zwift Tour / Race but somehow it took me off course and I was alone for half the ride, which kinda took my sails out but I also had to ride 7 more miles.....

I have to adjust my daily routes because since moving from TR to Zwift they're probably about 10 tss higher than they should be.

TMonk

Off day today. Tomorrow, a few friends and I are doing a re-con ride on the London PRL half using Zwift meetups and discord. Our plan is to open it up to a much larger (private) group in a month or two and ride the entire PRL full!!!! I figure that making it social will help get through it haha. I've read things about people running into the bathroom to change bibs while their avatar descends box hill for the nth time, sounds like misery and try "type 2" fun.

I'd like to get 4-4.5 hr in total in Z2 so I'll do some pre and/or post riding surrounding the PRL half.

Hermes

Rest day today and we have some strange weather for January. Yesterday, I did a couple of laps around Fiesta on my TT bike. I did not feel very strong and shut it down. I think I am still feeling the skiing and of course, there is the vaccination, I mean really what could that possible do - duh. When in doubt I rest or the workout is over when one can no longer do it.

rubiksoval

It did the same thing to me!

I just closed Zwift and reopened and it put me back in around 80th.

burnthesheep

Weather here is crap, I would love an outdoor TT ride by now. I may anyway for even 20min. Ugh.

hubcyclist

Did some over unders today 6x9min, 4 of the 6 went well, one decent one not good, so I’ll call that a win lol my worst one was the penultimate one so it’s a matter of my needing to push through the accumulating burning feeling. Nearly an hour averaging threshold isn’t bad at all

burnthesheep

May be time to add a few watts on the ftp.

Doing Z2 75% in aerobars and 25% sat up today my HR was at the floor of Z2 while power was right at the max for Z2.

I liked my workout. I’ll do it again later but bump the ftp a good bit.

The recent Zwift sprint jersey fun revealed I do have my max HR set well for HR zones. I dont go by HR much but it was just too low today. Zero drift also. Steady.

But, 105 TSS of Z2 today. About all I can handle time to boredom ratio indoors.

Hermes

2 hour endurance ride along the coast today. Magnificent January weather that was cool and sunny with typical winds. Today, it seemed like someone hooked up a canister of pure oxygen and fed it directly into my quads. Anything under 190 watts felt like my legs were not working and threshold seemed easy. Quite a contrast from the last couple of workouts.

caloso

5' and 20' FTP test on the road this morning. FTP is pretty much the same, but I added 20w to my 5' power. I am getting back to 5' numbers I haven't done since 2013, even though I haven't been consciously working on VO2max. I'm not sure what's happening, but I like it.

wktmeow

Been doing any anaerobic work?

wktmeow

Alpe du Zwift test today, heavier and a little less power than Summer so it took me 52m instead of the 49:30 of last time. Figures, I didn't do as much vo2work and my long rides have been shorter than during the summer. Still, only 8w less than before. Should get back or possibly pass that after this next block, still trying to milk those 'returning to fitness' gains. Heart rate was on the high side for me, so either was having a bad day or just the lack of targeted vo2work has my stroke volume down some. Planning on doing 2x threshold and 1x vo2 for a few weeks, then if I feel ok, adding an over under session.

caloso

Nope. Sweet spot and endurance mostly. A touch of VO2MAX stuff, but it’s been pretty short, like 30/30’s.

wktmeow

30/30s may build anaerobic work capacity which would probably improve 5 min power some

rubiksoval

Another 10 MJ week. Had a solid 3 hr, 3 MJ ride yesterday, too, so was pretty glad to get that in at the end of a solid 6 week block.

June, July, and August are shaping up to be a really good period of racing. Thinking of doing a few USA Crits and PRT races during that time, so have a few months to go before really needing to get speedy. Within a four hour drive I can race in AL, OH, IN, and MO, and they've all got really good crits with solid fields.

I'm kind of enjoying this type of buildup. A bit more relaxed than a typical winter when I'm trying to cram in fitness before March and April and never having enough time.

burnthesheep

2 hrs Z2 road bike in Zwift. 226w with HR steady middle of Z2. That’s a big bump in the ftp to compute that Z2.

Spindown on the Kickr is recent. So, seems fine. So long as I achieve the work of the intended zone. I wish I had 3hrs instead of two days of 2hrs but geeez, Zwift rides in a clothes closet suck after a while. The huge sideways old TV helps, but still. Yuck.

Hermes

We drove to Oceanside to ride the Camp Pendleton / San Clemente route. This route is an ideal flat to rolling 36 mile time trial course with minimum stops. We get to the north gate of the camp and it is locked. The marines said there was flooding. We did not see any but if the marines lock the gate, the gate is locked and one just obeys orders. So our ride was cut short but we got a solid hour in.

With my wife leading the entire way out, she set a new Strava PR for an odd but longer 6 mile segment, WTF. And there was a low head wind. It was from the beginning and I told her I thought she was gonzo fast right from the start that included a climb. All I did was stay team pursuit distance off her wheel and supple momentum. We have ridden this course so many times with favorable moderate wind conditions the PR makes no sense. Maybe it is the mRNA?

TheKillerPenguin

I seem to be adhering to your protocol without meaning to! Looking back through the last couple of months, most of my "on" weeks are between 9500 and 10500kj.

furiousferret

I tried to figure out how to calculate KJ's in CyclingAnalytics but couldn't. Regardless it was a solid week at just under 14 hours, 700 TSS with a pair of b2b 100km rides on Zwift. I'll probably be resting at least the first few days this week.

Hermes

I know it can be done with flexicharts but I am not motivated to figure it out. Maybe send the owner an email and ask for the code to calculate weekly Kj totals.

furiousferret

I spent about 5 minutes trying to do so, but figured it out!


The low weeks are without a power meter.