After two weeks off with illness and vacation I did a ramp test to start my first training block of sweet spot base.
FTP went up 10 watts which I put to being my 2nd ramp test and being more familiar with the format. Not sure if my outdoors is higher but last time I did one it was around 20 watts difference. Happy with the result for being off the bike!
Just finished Bluebell +1. Took a week off, this was my first ride back.
I did the standard version of this a couple weeks ago. Thought this would be a good welcome back ride after a break. I liked that the +1 just added more, but otherwise kept the workout the same.
I think I’d really like this format with shorter recovery intervals. It looks like VO2 work because it’s at 120%, but the efforts are so short it never gets up there. Did a lot of cadence variations to keep things interesting on the earlier sets, and then just settled at whatever felt right for the later ones. And I ramped power on the last few intervals to see how the increase felt, as I felt like I still had plenty to give. Each one got much harder right quick.
Kaiser +2 for me this morning.
Once I’d settled on my cadence I found the intervals reasonably easy to hold. Felt good to get some longer VO2 intervals in the bank too.
I just did Spencer +2 which seems to be a “Kaiser +2 light” (15 minutes shorter and 3 intervals less). I’m ok with that. It was tough enough. I didn’t lower the intensity, was almost, almost tempted to raise it 1 or 2%, but ended up being glad I didn’t. I held a cadence of 105 on a couple, then experimented with 95-98, but went back to high cadence on the last one … just to get through it and give me a chance to focus on my hips, my breathing, the birds out the window … anything to beat that clock.
The only thing I stare at is my cadence. I try to read the texts, but I figure at that point they are mostly telling me to keep my form and ride it out.
I remember doing Spencer and it’s no joke! Congratulations on getting through it. Impressive cadence too. The only time I get above 100RPM is when I’m sprinting.
Like you, I just focus on my cadence. I use the first interval to find that cadence and then try to hit it for the remaining intervals.
Been without my PC at home since Sunday in the afternoon so I didn’t really bother trying to do any cut and pastes from my mobile device/tablet.
Sunday I did Palisade… Was quite a struggle, HR was really up there, but still was recovering a bit during the 1 minute unders. The overs were easier if I made sure that I didn’t keep spiking my power, focus on good form and steady cadence. My display is only 2 sec smoothing, but I think it does a lot towards keeping my power from getting too erratic, Pretty good traces for rollers.
Yesterday afternoon was the final session for my wingates.
I didn’t make any power PB’s, but did have the highest average for the 5 30 second ones. All 5 of them were within about 20 watts, and about 80-90 watts higher than the first session I did on Jan 3. So while my steady state might have plateaued since just before Christmas, I think this will set me up for the short power build better, which will start in Feb.
With the freezing temps out this morning of 9 F with 10-20 mph wind, I did not run. But with the short time since that last sprint session, I was not feeling even the aerobic endurance of Beech and had to turn it down, way down (20%) and stopped at 30 minutes.
Have an EZ swim scheduled for lunch time, going to be mainly drills with a few sets thrown in there.
San Joaquin +5 for me today. I was a bit worried about it but it actually felt easier than a couple of hard workouts I did last week (Antelope +5 and Monroe +2). Which is nice, considering the IF was higher today.
Mills. Those intervals get a nice burn on. Had to jump off the trainer part way through the session to redirect my fan after my son tripped over the cable! 
I did Baird -1 during recovery week at the end of base during the half ironman plan. found it much more challenging than last weeks 2 minute intervals.
Finally it’s recovery week!
Traffic in the pool made this a bit of a mixed bag, and ended up with only 1800m instead of 2000m.
600wu
6x100 RPE6 @ 1:44-1:51/100 +7s
5x50 @ 1:24-1:36/100 +10-15s
350wd
Why do people warm up and cool down in the fast lane while the slow lane is empty?
Hill Run, 46min 7.5km +120m, preoccupied with work probably ran a bit harder than I meant to but felt good. Frosty so taking care on the steep slopes and leaves took some pace out, but the steepness kept the intensity quite high.
Bashful +6 for me tonight (I think that’s what it was called!)
Managed the first block at 100%, then lowered the last two sets to 98%. Think I’ve found my repeatable vo2 power at 118%. 120% smashed me after each interval, where as 118% left me drained, but not completely ruined if that makes sense.
