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Yep, that was tough. The sharks teeth were horrible. Good on you chaps for doing the complete plan...I am happy if I get the group ride and one other in.
So next week, week 4, is a few less sessions, but it DOES have PURPLE UNICORN! 1 hr 45 of unicorn goodness!
Would Sunday AM work for people..?? Maybe a bit later than usual… say 0930??
DrP
Is that the 6th? Sadly can't make it but go for it. Happy to encourage from the sidelines. Can do Saturday otherwise.
I might be able to do an AM workout next Sunday but it'll depend on what time I'm starting work.
Hopefully with next week being a three session week I'll be able to catch up one of the sessions I've missed so far.
I wish. I’ve just finished it tonight. After about 25 years of riding on a turbo I can barely recall a single second I actually enjoyed.>
I did ham sandwich last night and completely crumbled halfway through the first hammy interval, had to hit the emergency -/+ bias on companion just to finish the session. Thought I was going to bonk.
Will try amalgam or unicorn tonight to get back on the horse but not feeling confident...
Sunday am’s are good for me.
I've decided to cut this weeks unicorn ride. Getting ready for hols tomorrow and have had a couple of twitches of the back, no way I'm antagonising it any more. Bit disappointed I won't complete all the workouts but que sera.
Novanta tomorrow and yellow unicorn Sunday for me, then enjoying a relative rest week! 🤣
Had a very busy week this week so I had to double dunt today! Ham sandwich for breakfast and Amalgam for dinner. Wish I’d done them the other way round 🥵 (or been more organised!).
Hmm.. interesting to see what you find the toughest!
Good luck though!
DrP
I’ve got time to do one session today so it’s either Unicorn or Ham Sandwich.
They both sound grim but can’t decide so I might have to toss a coin…
On a brighter note and for some extra encouragement the local CX league have organised a four race XC series for this summer with one round being about a mile away from home so I need to get fit for that!
Did a ride IRL this morning, a local loop I've been doing since the first lockdown. The climb felt tough but I had plenty in the legs at the top and still had a decent amount left for the road spin back to the start too (it's partly an annoying gentle uphill that looks flat). Haven't felt so good at the end for a long time so all this training is definitely doing some good!
Did a ride IRL this morning,
I did one of those this morning! I soon realised I’ve been on Zwift to long as there was no pint of water sitting on a stool next to me! ‘Twas a thirsty ride!
Haven’t felt so good at the end for a long time so all this training is definitely doing some good!
Effin ace!
Top stuff there... see... you're cashing in the hurt!
DrP
Well what an arse.
New Tacx trainer bike turned up, all 64KG of it.
Carted it up 2 floors in pieces, built it, tried to turn the pedals and one almighty metallic crunch later it seized solid (will still freewheel backwards)
Then noticed a bolt missing from the left side.
Great. Have to wait up to 2 days for Wiggles warranty team to contact me now. 🙁
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Then noticed a bolt missing from the left side.
Oof!
Too late to edit the above. Found the missing spacer and bolt in the packaging. Fastened it up and spun the flywheel round by hand. Made all sorts of rattling and clunking sounds then fell silent and now works.
There is still a slight metallic noise every crank turn so I guess something may have come adrift or snapped internally. Not going to use it until I have spoken to the warranty guys at Wiggle.
Still a pain just a bit less so now.
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Novanta done, was quite pleasant compared to some we've done!!
That's Novanta done, going to leave yellow unicorn until next week. I don't get on with pedalling drills so will do it then instead seeing as next week is an easy one. Might regret that choice but there's no way I'm doing it tonight!
going to leave yellow unicorn until next week
You won't be able to, it'll expire after midnight tonight. And I don't think you can do it separately outside the plan while still in these plan.
I'll be doing yellow unicorn later today after I've been fuelled by a big Sunday roast 😁
Sunday morning Ham Sandwich more digestible than imagined. Took a while for the legs to wake up but got there in the end.
Enjoy the roast unicorn
Well.. no bikes today... but got the Brighton Half marathon out the way!
Lovely dry and sunny weather!
Ran round with with OH who's just getting over covid, so pleased with a 2.01.06 time!
Back on the "Build me up" next week!
DrP
Anything around the 2hr mark is good, hopefully the cross-training hasn't knackered your legs for the rest of the plan.
You won’t be able to, it’ll expire after midnight tonight. And I don’t think you can do it separately outside the plan while still in these plan.
Oh well, think I'll survive having not done it.
What are the group ride plans for this week?
I'm gonna do pedal drills tomorrow eve some time ....
Then looking like:
Sneaky - Wed afternoon or Thursday am...
Purple unicorn - group workout EITHER Friday pm (after work.. leaving the weekend free...) or Sunday am.. 10am....
What do people fancy?!
DrP
Either works for me.
I'd be up for Friday but if consensus is Sunday I'll cheer you all on
Missed today as I went out into the real world! Friday probably suits me best this week as I'll be out again this weekend.
Friday probably best for me too - I have a 'real' ride planned for Sunday!
Yellow unicorn completed - wasn't my best showing. I think my legs weren't quite recovered from Saturdays Novanta workout, the legs were feeling tired on the first UO. Had to drop it down to 90% and skip the 10 min UO on the final 20 min segment.
All I want to do now is lay on the sofa with my legs up, eat everything in sight, and not move... 🤣
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Then looking like:
Sneaky – Wed afternoon or Thursday am…
Purple unicorn – group workout EITHER Friday pm (after work.. leaving the weekend free…) or Sunday am.. 10am….What do people fancy?!
Friday PM (6:30 earliest) for Purple unicorn works for me, otherwise they sort of take over the weekend.
OK... I'll pop an invite for unicorn on Friday...leaves the weekend free!
DrP
Up at 6.30 this morning for yellow unicorn. Bit of a slog but got it done.
Friday pm is good, and I can definitely do with the group motivation on those longer ones.
Looking forward to the lighter week!
Friday PM is good for me for the Unicorn ride.
Pedal drills done... was a nice way to spin out the legs after yesterday actually!
DrP
Sneaky tonight. It was pretty easy really, albeit a bit boring.
Not sure if it's because I spent the weekend outside in the woods on my bike, but found the slow cadence stuff much, much easier to get into than it has been for the past few weeks...
I found sneaky fine too... despite tired running legs!
Annoyingly my Apple TV 4k kept dropping Bluetooth...it dropped about 6 times!
Never had that before!
Hope it behaves for Friday eve!
DrP
Sneaky tonight. It was pretty easy really, albeit a bit boring.
I'm glad it's not just me who thought that. I did it this morning and to be honest it felt like I'd not done anything when I got off the bike.
Ha!
Well..this IS an easy week...
Just wait till Friday!
DrP
Another one here who just found Sneaky to be boring and worryingly easy. Not just the workout but holding the power for X minutes felt a lot easier than it did even last week. Guessing it's partly down to being rested though.
I think the rest is important... but also the legs will be getting stronger!
Own it!
DrP
I was going to sneak Sneaky in tonight but was short on time so did the drills instead. Turns out I am not great at one legged cycling.
Sneaky for me today too. Bumped to 105% and still felt easy, but then it should - average power was one of the lowest so far. No super high rpms on that one either.
I did purple unicorn last night, toughest one so far I would say.
Due to a change of shifts it looks like tomorrow night's Purple Unicorn isn't happening.
So I decided to do it today instead.
I'm not going to lie, it's freaking tough, the sweat was pouring off me by the end of it. Managed my second best time up the Alp du Zwift while I did it so can't really complain too much.
Good luck to everyone doing it tomorrow night, I'll be thinking of you all while I'm sat at work drinking tea 😂
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Ha!
Shame you can't join tomorrow, but it's not like you 'got away' with anything! Well done for doing it by yourself...
DrP
I think it’s the longest workout I’ve done on Zwift so pretty happy with that.
I had last weekends Kuurne Brussels Kuurne on the iPad at the same time so that kept the potential boredom at bay!
Did sneaky last night, to get a bit of saddle time before tonight's hell that is going to be purple unicorn...
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That was absolutely disgusting.
Nearly quit with 40 minutes to go, glad I didn't but kind of wish I had seeing as my whole body is aching and pretty much destroyed.
Definitely having a rest weekend.
Well done tonight guys, and for all doing purple unicorn. Blimey.
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I'm off for a shower, food, and copious amounts of gran tourismo 7 while laying on the sofa!!
On and if anyone has a fix for pain right over the cleat area in the soles of my feet, let me know - right at the end I was in proper pain!! I probably don't pull up enough but I only ride cleats on zwift.
Anything over 1hr 15m and the feet start to hurt.
Tbh it might be as simple as me having my shoes too tight... Will try that next time.
That was a bit of a grind. Don’t know what happened but I lost the “keep together” thing and the chat too unless everyone kept silent. Still had the group list and saw you all going the other way right at the end. Suspect I upset Zwift switching to another iPad app to sort out music during warmup.
Still quite nice to just ride it without dozens of riders buzzing past.
Yeah..twas a tough one!
I had to drop to 90% on the third interval for a bit! Was too tough on the legs...
But..satisfying to have completed it..well done all!
DrP
My plan to join the meet-up half way through the workout didn't really go to plan. Managed to complete it, but basically had to restart the workout and then skip until I got back to the point I'd been bumped out... didn't seem to have any company and didn't get any chat on the companion app - maybe everyone else was too knackered to chat??!
Sore hips tonight after that. Rest day tomorrow and a decent gravel ride planned for a [hopefully] sunny Sunday.
Cheers all and well done!
There was a bit of chat going on, mainly moaning about how hard it was!
Legs feel surprisingly good this morning, might even try a ride on Sunday if I avoid the dreaded DOMS!
Nick amd Simon....
We could see you in the meetup, but you were ever increasing gaps behind us 🤷♂️
There was bants ans chat, but tbh a LOT less than prior workouts!
Honestly, I meant it in the chat when we MUST recognise that 1 hr 45 on a turbo, doing a HARD workout, is proper character and fitness building stuff!
You should all be proud!
Nice to see jody in there too!
Next week looks interesting... and it has the start of my weakness.... the 'O2' '8' 'LOX' intervals.... a few minutes at 120% ftp are a real killer for me!
Let's do one of them as a group workout eh...I coyld do with the support there!
DrP
I'm travelling most of next week so going to struggle to squeeze many sessions in. I'll check if the hotel has a gym... but not hopeful!
Saturday Sneaky now ticked off, first week with all rides completed. A relatively pleasant spin compared to last night's unicorn.
Cheers all, time for a beer (recovery shake I mean, possibly).
I've only got the pedalling drills left for this week,don't like those so might substitute a random race or general ride in its place.
Next week looks a bit of a high load! 2 sessions around the 90 mins mark.
Enjoyed the group ride. It makes the longer ones more bearable! My companion app keeps dropping out so can’t always chat much. I’m going to try and get out in the real world for the next few weekends as I’ve a big race coming up, so a Friday night group ride suits me best.
FYI... I've pinged an invite out for a short workout Saturday am...
0830, for an hour of '#8' workout....
2 minute bursts at 115% FTP...eek!
See you there!
DrP
Looks like I may be pulling out the plan. One week away snowboarding has culminated in a pair of heavily bruised knees and a dose of COVID. I could probably continue but I don't think I'll help me knees or COVID recovery any by doing so. I might pick up one of the shorter FTP plans when I'm able.
Saturday morning is kids sports/parties ferrying time for me so won't make this one. Think I'll be doing #8 early on Sunday instead, and mon/weds/fri for the others.
ok.. good to have a plan!
I'm gonna do 'Tine' Tonight, 'method' or 'escalation on thursday am, '8' on sat am, then the last one on sun am...
DrP
Well... just in the cool down for Tine..
Was an 'ok' workout... I can still feel a bit of leftover tiredness in my legs from unicorn on Friday eve, and a weekend walking in London!
Anyone else done tine yet? I actually preferred it at 80rpm today!
DrP
Was doing tine at the same time, same feeling on the cadence! Strangely felt like it was over rather quickly, hopefully that doesn't mean I'm getting used to those killer 90 mins ones. Hopefully it hasn't taken too much out of the legs for the STW League Race 1 tomorrow night.
Back on it after a week off with Covid and another week off after on holiday .
Did "8" tonight. Legs felt good, heart rate and breathing did not!
Tine also completed last night, a nice easy introduction to a heavy week it seems!
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Anyone else done tine yet?
Did it this morning and made me think my FTP might be a tad low as I spent most of it in zone 2. Might try bumping it up 10%. Will I die?
You can adjust the ftp percentage UP in the workout with the up/ down buttons....
Tbh, unless it felt REALLY easy, I would leave your FTP as it is... not all the workouts destroy you....
DrP
Did Tine on Monday, Escalation tonight. Was dreading the end but surprised I felt ok for the last 150% bits.
Might do #8 on Friday, method Sunday.
I did #8 on Tuesday. Will do Tine tonight. Really struggling with upper back/shoulder pain when I wake in the mornings. It eases once I get moving. Was hoping this would have passed by now. Anybody else experience this when you first started riding road bikes?
Sometimes the should pains come from being static for long times... try a mid ride stretch??
I deviated from the programme a bit today as feel I'm missing low intensity base stuff...so did another 90 min at 175watts whilst watching a film!
Hopefully legs feel strong for #8 on saturday am!
DrP
Anyone else done tine yet? I actually preferred it at 80rpm today!
I did "Tine" on Tuesday, straight after the spring series race, as punishment for my poor race performance 🙂
"Method" last night.
Probably do "Escalation" tonight, it looks nasty 🙁
Ooh...zwift update today....
OLD workouts remain available!
No longer need a gap between workouts... (daft)
Can take 2 weeks longer to finish the programme, if you have a break etc!
DrP
Can take 2 weeks longer to finish the programme, if you have a break etc!
I've lost a week or so. Did a lot of commuting and biking last week, mountain bike on Monday and then a gout attack Tuesday (first time ever). Commuting in tomorrow - hopefully - and then away this weekend with work.
Really pleased you can now catch up, otherwise I might have dropped out. Back on the turbo Sunday...
#8 for me tonight, not too bad at all.
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Oh, and superior VO2 max!! 😁
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That's from my Garmin watch, because zwift rides have power/HR it can calculate my VO2 max.
Quick Q: should you keep your FTP figure the same throughout the plan? I got an increase awarded to me after the STW race on Tuesday and it's a sizeable one, is it best to knock it back down to where it was at the beginning of the plan or leave it at the new figure? I'm guessing as the plan doesn't have a FTP test midway it accounts for the figure and ramps up the intensity anyway so best to leave it at th original figure.