Nice..I bailed on anything tonight... too worn out, and rode for an hour this am into a headwind to get home, so just rested!
DrP
Could feel it slightly at 15 mins but it wasn’t affecting my performance.
That was meant to be 15 min to go, not 15 mins in. Stupid edit function!
Pedals drills last night and Hang Ten tonight (still playing catch-up!). Knee was a bit sore, but manageable, so I'll count that as progress!
Anyone around this afternoon for Melange???
Probably about 1400…?
If not, I’ll ping a group workout for Saturday am…
How about….
Malevolent… 0830..Saturday?
DrP
Can't make either of them, enjoy Malevolent though, it's fun! 🤣🤣
New shoes/pedals being delivered this morning so I'll probably do Melange this evening after a quick spin to make sure they're set up correctly.
New disco slippers and pedals delivered, they're very nice!
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Massively wide in the toe box and ball of the foot, glad I went up half a euro size as they fit well.
Melange (+ a bit for making sure I was set up right, 50k and 1hr 40m total) tonight.
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I'll get circus done tomorrow night, rest Friday then the hell that is going to be Mosaic on Saturday... 😐
Nice disco slippers!
How did you find melange?I like it... not much downtime though!
Just in the warmup for Circus....
Hope my turbo responds fast enough!
Legs feel good today as I did lots of foam rolling after the session yesterday - I think that's key to recovery, and something I've been skipping.
DrP
Melange was good, I think it's meant to be the 'easy' ride after mosaic...
I did notice the middle 2 min OU's @ 100% FTP were remarkably 'easy'... It's almost like the training plan is working 🤣
I'm still not sure how I'm going to manage 285w for 20 mins to see a 10% increase in my FTP though!
Shoes were good, still a little bit of discomfort, but then I expect some aches after 90 mins sat on the trainer, whether that's arse, legs, feet, all of the above... 🤣
Much better than before though, crucially my feet aren't the reason I'm struggling with long worksouts. I might invest in a couple more fans too, still on the single vacmaster...
My replacement trainer has been delivered so hopefully this weekend I can get back on it and do some sessions to catch up. Hopefully I haven't lost too much momentum and fitness int eh two weeks I've been off-plan, have managed two IRL rides though so hopefully that will help.
I reckon for the next few sessions, drop your ftp percentage by 5-10% to let you warm back up into the programme...
I'm just in the cooldown of Circus...
F me that was tough....
This type of session is my weakness... I can ride at and around ftp pretty well,but intervals at 160- 200% FTP are just too much of a ramp up for me!
625 watt intervals at 70kg is just too hard!
I managed the first interval at 100% then promptly dropped to 90% halfway through set 2!
DrP
Yeah you're coming back in just as things are getting serious @reluctantjumper
@DrP - whats your fan set up now, do you have the Honeywell fans aimed at your feet or is that all vacmasters?
I think a Honeywell aimed at my head/upper body, then my vacmaster as a general front air is fine, but I think something aimed at my feet would really help too, another Honeywell maybe.
I've a vacmaster on the worktop, aimed at the head/neck area..
A vacmaster on the floor tilted so the air is at about 30 degrees... this blows over my legs...
Then an 18" spinny fan BEHIND me, blowing at the back of my legs...
All controlled by smart plugs.
I still get hot!
I wish I got the set of 3 vacmasters, tbh.
Such good fans!
DrP
Could have timed it better I must admit! Plan is to do some of the easier sessions I've missed to ease myself back into it then see how I'm doing from there. Hopefully I should be back up to speed in a week or so.
Just about to start 'Circus', I normally quite enjoy these types of workout... Ask me again in an hour 🥵😬🤣
No. Just... No. There are no words. 1 or 2 more reps at the end and I would have seen the curry I had for dinner again.
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Had to have 5 minutes lie down on the floor after that.
Yup...tis a real leg burner....!
I had to stand for a few of them!
Well done though dude. Proper strong finish there!
DrP
Edit...For some reason, my phone auto entered "xxx love you" 😄😄😅😅🤣🤣🤣
DrP
X
Hahaha, steady on there!! 🤣
My feet would have been in agony last week doing that workout, didn't get much discomfort at all. I'm going to get some cleat shims to help further as well.
One plus side of doing 490w for 15s is that the segments at 295w felt positively easy! 🤣
Malevolent done..
Oof...1 hour at 252 watts average... those final 120%FTP surges really pushed me!
But... felt good after!
Anyone else done it?
DrP
Malevolent was nasty, nearly as bad as circus! Just mosaic for me to complete later today, I'll get one of the longer watopia routes ticked off on it.
Mosaic done, I am toast.
That's a long and hard workout, averaging 80% FTP including the warm ups/breaks for nearly 2 hours is tough!
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Brill work!
I'm going to fit in an older 90 minute one tomorrow am...
Possibly HWBTWTDWH or another....
Can't spare 2 hours...
DrP
Next week looks... Fun. 😬
Some choice words from whatsonzwift.com
Baffling Beau - The workout is almost bafflingly challenging at times
Exemplar - One of the most challenging workouts in the plan
Exigent - One of the hardest workouts in this plan
I really like the fact you can NOW do OLDER workouts, from a few weeks back...
I didn't have enough time for a 2 hour one today, but did HWBTWTDWH..
FUnnily, as it's a few weeks old and we've really come on, it felt pretty easy to do..
Still 90 min at 230W average....
Shows how the programme really builds us up!
It was good to do a workout from the plan, albeit out of order, but STILL felt like I was doing good!
OK....so next week looks (again) tough!
Who fancies Baffeling beau monday at 1830?
60 min of group pain...feels like ages since we've done a group workout!!!
DrP
EDIT - invite sent out...New York for tomorrow's pain train!
I'm in, going to aim to get the 3x hour sessions done Mon/Tues/Weds and then the 1.5hr ones Fri/Sat (4 day weekend, woo!).
Boom...check you...
You are ROCKING this programme dude!
I bet you're feeling soooo much stronger, right?!
DrP
@DrP, can I get an invite for tomorrow please
Do you join via the link, pick the world then pick the training plan?
If you're in the invite link, just click on it and accept, and you'll join the meetup....
Join 15 min early, and when IN A THE MEETUP waiting to go, pick the workout. ...
DrP
Update: the new Kickr Core has arrived and works perfectly so I'm back on the plan. Did Emily's Short mix this evening and while it was tough I felt good at the end so these 2 weeks of rest may well have done me good. Will see if I finish work early enough to join the meetup tomorrow, can't guarantee it but if I can I'll be there.
Did Malevolent last night - that gets tough at the end! Didn't manage Mosaic, was off work doing stuff with the kids each day and was knackered and feeling a bit run down by the end of the week.
In for tonight. Not sure I'll get all 5 done this week but will give it a go.
@vanilla83 did you see the invite?
I'm going to struggle (again) with all 5... will do baff beau tonight with you lot...
Ride IRL tuesday eve
Prob do exigent wed PM the ride over to brighton after!
Big roadie ride, or MTB ride at Rogate on Thurs, then a run on Friday!
Then depending if I can get my turbo over to my OH's, might try to do Exemplar saturday or sunday!
No wonder i'm knackered!
DrP
Yeah I'm going to try and get out at the weekend, will probably do a local 30k/470m ride next Sunday/Monday in place of one of the week 11 1hr rides, need to get some real riding in before hitting Wales in 3 weeks! 😬
Although I'll be trying to keep my load up the next 2 weeks, hit 747 on my Garmin 2 days ago - then a bit of a taper in the regeneration week from the 25th, FTP test mid week, add 10% on my FTP, ride up Snowdon Saturday, 2 more big days in Wales Sun/Mon, bosh!
Then rest... 🤣😁
vanilla... invite sent...
You're "B C" right?
you weren't in the invite list for some reason!
DrP
Got it! Thanks!
And yes BC 🙂
Got home in time, just getting ready. Undecided whether to keep the difficulty at 100% or turn it down a bit, see how I feel after a few minutes.
Oof, that was tough! Why did I have to come back after a few weeks to a Z4 toughie?!?!
Really good to complete it though, the group definitely kept me going and it reminded me how I sort of miss the beasting it gives me. Hopefully I'll still have some legs left for the last STW race tomorrow.
Nice work guys! Not sure why, but those short efforts at 120-150% FTP seem to suit me really well, it's the 10 minutes at 100% or 20 seconds at 200% that break me! 🤣
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@reluctantjumper
Oof, that was tough! Why did I have to come back after a few weeks to a Z4 toughie?!?!
Z6!
Paul... it's funny how we all have a nemesis!
I can roll at 100% ftp for ages... or do 200%for 20 sec... but a few min at 115% and I'm dead!
DrP
@vanilla83 - ah, yes. I was looking at the average figure on Strava, thought it felt harder than that!
@DrP did you mean to put in today's ride for 3pm? Definitely can't make that!
Didn't manage a ride last night, it's hayfever season again for me and I was suffering big time. Should still get all this week's rides in though.
yeah...1500 today...
If you can't make it that's cool... I'm off wed afternons, see! and kids with their mum, so will try to get an early workout in before heading over to my OH!
DrP
THat was another good workout!! I could feel myself THINKING about bailing on the 5 min at 'just over FTP' sections, but the end soon comes..
Oddly, the 1 minute sections seemed like a nice relief - not long enough to really be a killer...
Bike whipped off the turbo now... wheels put on it, and panniers all leaded to ride to the OH's for the rest of the week..
Alas.. no space on the rack for the turbo so lamely, only 2 sessions for me this week! Eeek....
DrP
