canuckbelle

Yesterday was an extremely painful subthreshold day following a VO2 flogging.
2hrs total.
warm up 20min
1 x 3min@240-260w (90+rpm)
1 x 5min easy
1x20min@220-240w (90-100rpm). Sprint 8-10sec every 5min
8min easy
1x25min@220-240w (90-100rpm)
Cool down

My coach loaded up my TSB because I have two days off now for a business trip. TSB is -32 today.

mike868y

was also trying to load up on fatigue before two forced days off but unfortunately i didn't really have the juice today. 1:45 on the rollers, made it through my 3*20' set but they definitely weren't up to snuff.

aaronmcd

Rain off and on this morning, so I decided to attempt my first proper workout on the rollers.

Wow.

2x10 at 95%, then completely and utterly failed the last one. 85% and legs were dying. Couldn't even spin out, had to get off the rollers. There must be muscles I use on the rollers that I ignore on the road.

Edit: After a bit of rest, got back on and squeezed out another 10 @92%. Yay

grolby

Was going to do 3x30s last night, but decided instead I needed a "normal human" evening to hang out on the couch with my sweetie. So I did. Back on the horse with that workout today.

jdms mvp

20min power testing is always good before, bad during, and good after accomplishing .

ahead of schedule for this year, in all senses. When it warms up, will hope to post a PB this season :-D

TheKillerPenguin

Probably 2hrs easyish today. My chart says tsb is positive, but everything else says the chart is a damn liar.

TexMac

Commute: 26 miles AM
Evening: commute plus 20 minutes of 40 @120$/20 @70%

hubcyclist

my "training" has been so sporadic lately due to other commitments that I'm just kind of doing whatever. this week I did two 1hr zwift "races" and basically just rode steady hard for an hour, 220w and 225w respectively. definitely not as good as I have been not too long ago, but hopefully will bounce back

rideaz

66 miles before work today, 30 with the group, the rest were solo. I took a nap during lunch

dz_nuzz

This week turned into a rest week of just commuting after the ride on Sunday. Gonna actually rest this week.
@theKillerPenguin Same here. Legs no likey.

jsk

Gym day, mostly power/assistance work.

https://www.jefit.com/members/user-l...&dd=2016-03-03

TheKillerPenguin

Rest weeks are 1 day of full body exhaustion, 2 days of depression, 2 days of menopause, and 2 days of feeling normal...just in time to start the next block.

Anyways I'm at the part where my body feels fine and my brain is about to catch up. Some sort of spinning today.

TexMac

so yesterday's 20 minutes intervals was 40sec at 300w and 20sec at 180W. My ave was 245w and last i tested my FTP in 2 months it was 250. My HR at this intervals was 20bpm less so i'm encouraged my ftp is trending up. Hopefullly i get to 300 in 3/4 months

wens

Is it race season yet? Training is hard.

Ygduf

yes, and racing is unfortunately harder

rideaz

It's been race season for 2 months. I'm tired and ready to just train ha!

valygrl

starts tomorrow here.

wens

Two more weeks. Of course I may just want it to be race season because I've only raced twice since August...

hack

same here ... I'm ready for a mid year rest

TheKillerPenguin

I've got one more hateblock and then the racing starts in earnest in April. I may do one or two this month though just to see how my fitness stacks up.

jsk

Short easy lunch ride with some openers today. Driving to Austin this evening for races Sat & Sun (same circuit run in opposite directions).

TheKillerPenguin

Biffed it when i hit a manhole while taking a drink and ripped brand fuggin new bibs but the bike is fine and I seem to be ok enough besides the customary low side hip check limp. @globecanvas hooked me up with a ride and bandages, because he's awesome like that.

Now, to marathon House of Cards.

canuckbelle

Just crushed this workout (FTP=250):

3hrs total. 185TSS
Ride@150-190w
1st hour: 1x20min@220-240w (90-100rpm). Sprint 8-10sec every 5min
2nd hour: 3x5min@240-260w with 5min recovery in between
3rd hour: 1 x 20min alternating 4.5min@200-220w with 30sec@310-330w.
Cool down

aaronmcd

Wow, I feel like I just got a big dose of PEDs. The secret: 105 CTL, rest 2 days, Chico Stage race, then rest week because I was lazy; 5 days with a grand total of 100 TSS. Should probably test, but in the meantime I may up the FTP.

Today I went out to do the group ride in the rain, gonna take it easy cuz race tomorrow. 185 TSS in 2 hours felt like an easy ride. During the ride I wondered why people were dropping off the back, and the others couldn't catch the break. So I attacked, caught the break, then would have won the sprint except there were cyclists standing on the finish line (still almost too close to call but I think I lost by a hair) And legs felt good the whole time.

Because I like numbers:
2.5' at 440
6.5' at 357/385
10' at 325/365
15' at 305/340
FTP at 300, may raise it to 310 based on feels.

TMonk

I'm tired. Put in nearly 5hr of riding time today, with the SDBC "A" ride in the middle. Near the end, I rode a 20' at Fiesta at 90% just to flog myself a little more and end the week nice and tired. I'm taking Su/M off the bike so I wanted to make sure I was fatigued.

That 20' near the end was killer, just shows my lack of endurance for rides this big. I'll ride to Fiesta and routinely do a 2x20 or even 30' workout at 95+% regularly, but doing a 20' at 90% after that race ride and just that much time on the bike was killer.