Hmm...Good question....
What we're the figures..before and after...
Cos you want the programme to make you work, but IF it was a race situation with standing up etc, I'm not 100% sure it counts as a 'proper' FTP... hmm..

DrP

I did Esculation yesterday - the final part of the final set was so hard!

I did Escalation yesterday – the final part of the final set was so hard!

Did likewise, and agree. 150% of ftp for 30secs is a killer, especially the 10th time and after having already completed 80mins of a hard workout. Really glad that one's behind me.

213-232w so pretty much a 10% increase. There was a bit of standing going on up the smaller hills somayve that makes it a bit optimistic.

TBH,i'd leave it at maybe 220...
as i understand it, the FTP test should aim to be a fairly constant effort..
Rather than big surges, or a massive effor at the final 5 minutes...
That might overestimate it a bit.

DrP

Anyone in this morning!
Bit quiet here... 🤔

DrP

Just warming down from doing #8, not as hard as I thought it would be. I did drop my FTP down to 215w though as I didn't want to risk blowing up!

Got some errands to run so couldn't join you all this morning sadly, hopefully next week.

Well... Sam and Graeme joined for a tough one..but top work chaps!
Feel stronger yet?!

DrP

Getting there slowly.
Today didn't totally cook me so I'll try and catch ups with one of my missed workouts tomorrow.

Resident motivational guru DrP was smashing it out the park there with some impressive w/kg numbers in the intervals as well!

Glad I hadn't done any of the other workouts before this morning, not sure I would have made it otherwise. Definitely feeling there's a little more in the legs now though.

Yep, impressive numbers DrP 👍

It's always annoying and impressive in equal measure watching DrP's figures, especially when we're doing a blue interval and his figure is larger than my one in a red interval!

Hoping to get one of the longer sessions done tonight and the other tomorrow evening, tonight might be a struggle but I'll substitute the race I did in Tuesday in it's place.

Aw! Swoon...!

But.... these workouts push us each, individually, to our limits.... so EVERYONE'S effort is as impressive as the next guy!

Top work!

DrP

Also, @reluctantjumper ... I'd give a session a miss...
There's no point packing 3 in in 36 hours TBH... you won't really benefit and just wear yourself out...

The race will have been a good effort...

DrP

But I feel slightly guilty as I didn't do anything between Tuesday's race and this morning, just didn't have the time! Doesn't look like I'll be home in time for a session tonight anyway, just got to decide which one to do tomorrow evening by the looks of it.

Escalation just done...
Legs still a bit atired from the week, especially #8 yesterday...

THe 4 12 minute intervals weren't too bad... but the 150% FTP efforts...oof!!
Though I've a decent FTP, 150% of it is too much for me at the mo! I managed 2 x 30 seconds at 460 watts, then jsut had to drop it 10% to 420w...
Was still REALLY hard, but at least managable!

DrP

Just started Method and it was going on about ubclipping one leg and pedalling with the other. I'm on flats. Switched to escalation instead. Might be a bad move...

Hmmm.. flats.... interesting!

DrP

I couldn’t face a 1.5h session today so decided to catch up with one of the earlier sessions I’d missed.
Went with Ham Sandwich from a couple of weeks back.
It was pretty tough. Didn’t feel too bad until the fourth set of intervals which was the 3rd set of 30s Z6/Z1 intervals. They really hurt!

Onwards and upwards for next week. Not sure how it’ll work this week as my shifts are all over the place but such is life!

Well Escalation was a bit stingy at the tail end! Manageable, just, but still a solid workout. So glad I kept my FTP to what I started at though, no way I'd have survived that otherwise 🤣

Hmmm.. flats…. interesting!

Back when I was a roadie I always struggled to keep clipped in as my feet move about quite a lot over a ride, even with high levels of float I'd unclip at the most inopportune moment, so I've never used them. You'd be confused at the bike I'm using on the trainer too, a hybrid with a suspension fork, 3x8 drivetrain, an adjustable stem, riser bars and a (admittedly seized) suspension seatpost! Works though so it'll carry on doing its job until I get a cheap road bike to go on there instead.

@reluctantjumper there’s a lot of used bikes on the market. It seems everybody’s offloading them now lockdown, WFH is over. I used FB marketplace to find mine. I got an unused Spec Allez sport for £350. Might be worth saving a search on there for a bike you want.

OK..week 6 a go-go!!!

a few more workouts to fit in this week..I've learnt not to worry if I can't fit them all in, what with life, job, riding IRL, running etc...
My plan this week is:
Attack tonight at about 1815... could make it a group workout if enough people interested?
15.9 (sigh...) on Thursday evening.. can make this a group workout again..it worked well last time. say, 1815?
Uphill battle Friday eve after work..

Might be able to take my Turbo to my OH's and doa workout sat am perhaps???

DrP

@stumpymark - my bike isn't holding me back so no point changing it. I don't run out of gears, it's comfortable and it's paid for! Might look into a different bike come the end of the summer.

I'll be riding tonight so if you want to gets group ride going @DrP then I'll be up for it.

invite sent out for 1830 tonight!! ATTACK!!!

REMEMBER... just free ride..join MEETUP.... THEN, when waiting in the meetup, pick the workout.

DON'T PICK THE WORKOUT BEFORE JOINING THE MEETUP!

DrP

I'm in. Tired legs after Method then #8 on the weekend, but want to get all 5 in this week!

@reluctantjumper . ... keep an eye out on the app..can't see you signed up yet!!
Simon..I DO see you!

DrP

A good session that tonight, not too hard but not easy either.

Will try and get a few more done this week, not all of them but every one helps!

Yeah…great stuff today guys!
everyone made a great effort, and kept it STRONG throughout!

DrP

15:9 with DrP & Simon
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That is a tough one! 5x 2.5 mins @ 115% FTP, at 105rpm, sucking in gulps of air at the end end!

Well done chaps, wanted to join you but my shoulder and neck are buggered to put it politely, hopefully not down to the turbo.

Yeah... 2.30 min at 115% FTP starts to really burn a few sets in!

But again, top stuff guys!

See you tomorrow in NY!

DrP

Pedal drills (from week 5 that I missed) and Attack tonight. Last rep of Attack was tough. Not sure I could have held on for another min

Just signed up for tomorrow's group ride, hopefully be back from work in time!

Legs were SORE this morning!! You can really feel teh effect of these workouts eh!!!

How's everyone else doing?

DrP

Sore legs too!

Not looking forward to carrying the food shop up 3 flights

Finished work rather late so 50/50 whether I make it for tonight's session. If I'm not there at the start I'll be stuck in traffic 😠

you've 90 minutes.... DRIVE LIKE THE WIND....!!!

DrP

Thought I was going to be ok for the workout tonight but the 5:30am start has knocked me for six, opted for a 2 hour nap instead... There's no way I'd have made it through!!

Going to ride outside tomorrow then do the 90 min workout on Sunday.

"Uphill battle" was fun tonight.... near FTP with a ramp up, then 30:30 at decent wattage after....

Bravo tonight chaps, especially as we'd done 15.9 yesterday!

Enjoy your Friday!

DrP

Rode outside Saturday and did Uphill Battle yesterday.

I'm just about to book a 3 day Wales riding trip for the weekend as this plan ends, one day will be riding up Snowdon so fingers crossed the plan works!!

I’m just about to book a 3 day Wales riding trip for the weekend as this plan ends, one day will be riding up Snowdon so fingers crossed the plan works!!

I'm sure you'll hit your target!!

Righto..week 7 has SIX HOURS over 5 workouts in it... honestly there's no way i'll sensibly be able to fit more than 3 in... It's my birthday tomorrow, going for a run tonight (as have a half marathon and Spartan race to train for also).. and work and kids etc..

I'm thinking:
Cucumber 90min Thurs am, about 0930
Kirizuma 90 min Sat am (? group)
LOZ (arg...) sunday am...

DrP

Past halfway now! Did HWBTWTDWH late last night, knackered today.

Might be able to do a saturday morning this week, going to try to get some of the 1hr ones done during lunchtimes.

Due to various reasons I only managed to do 1 measly session last week! Did do the first race of the STW double-header and a properties on Saturday so still ticking over but nowhere near the proper amount of training the plan asks for. Will see how many sessions I can grab this week, any pointers on which are the best to do if you can only do a few of them?

Just done Spaded Sweetie

Last rep was brutal!

I’m lagging behind. Will need to do a ride everyday this week to catch up.

Just done Spaded Sweetie

Last rep was brutal!

You ain't wrong!!

Spaded sweetie for me tonight.

Oof!

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Top stuff guys!
Nil on zwift for me so far! Done 3 IRL rides though! Will see how Tomorrow pans out, but think just the 3 this week possible for me!

DrP

Also go nothing done last week after a dead leg acquired on a IRL spin on the Sunday left me hobbling around for 4 days. Did Spring Series Zwift race this evening, back to workouts tomorrow.

I tried to do another session this evening but sadly I'm having major issues with my turbo trainer not working and I can't get them resolved. I may have to bow out of the programme due to technical issues which is a real annoyance as I was starting to see real results of all this hard work.

Sounds like you need a new trainer 😉😁

Giza for me tonight, quite nice and pretty comfortable. Main issue was boredom on the 8 minute segments!! 🤣

Kirizuma for me earlier, the 1:30 workouts are a killer 🙁

Spaded sweetie done this morning...
A tough one, especially as has been said the final interval (which for me was 4 min at 325w, then the ramp up!!)...but oddly, as it build up the wattage interval after interval, it kinda seemed more doable as it got closer and closer!!!

Might get an early one in tomorrow before the kids go to school!

DrP

LOX done tonight, another beast of an hour session!! 🥵

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Giza for me tonight. Comfortable ride but oddly still felt like I had done a decent ride and accomplished something.

Giza this morning at jsut gone 6am!
Was quite a gentle one to start the day with!

Also..if you DO start really early, do an odd course backwards, and appear to be one of the only riders out, you manage to gather ALL the jerseys!!
Honestly, my top was changing from polkadot, to green, to green mountain, to orange and green!

I've been terrible at arranging a group ride this week haven't i...
How does LOX tomorrow am sound??? Gotta see if i can fit it in with teh weekend plans and kids...

DrP

Done it 😝

Had a night off Weds, did Kirizuma last night and really feeling it today.

Think it'll have to be Spaded Sweetie tonight, Cucumber on Sunday. Looking forward to the (slightly) lighter schedule next week, before some more big weeks afterwards.

There's a nice 1hr 55m session in the week after next, that's going to be fun... NOT!😬

There’s a nice 1hr 55m session in the week after next, that’s going to be fun… NOT!😬

Is that the one that basically starts with LOX, then carries on?!

DrP

There’s a nice 1hr 55m session in the week after next, that’s going to be fun… NOT!😬

Eurosport highlights on one screen, Zwift on another 😉

Is that the one that basically starts with LOX, then carries on?!

That's the one, 5x OU's, 3min at 115% FTP, just to get you started 🤨

LOX for me tonight. Reps 2 & 3 were brutal

Eugh....wine and sore throat for me tonight!
Think I'll give LOX a go tomorrow or Sunday am....
That'll be it for me this week!

DrP

I've struggled to find any time this week. I was going to do a session tonight, but I'm keen to do a decent ride outside tomorrow morning so decided to keep myself fresh for that and go for my biggest outdoor ride this year instead!
Hopefully I'll do a Zwift session on Sunday evening too - let's see how I'm feeling...

I'm resolved to keep my hand in the training plan, do as much as I can, but not beat myself up too much if I miss a few sessions. I think that keeps things more manageable!

Edit: And I should add, even if I miss a few sessions (or maybe a whole week), I still feel like I'm getting fitter and benefiting from the plan!

With the ability to do workouts after the week they're meant to be done, think I'm going to do one of the 1.5hr ones from this week today, and then the other on Monday or Tuesday - next week is a 2hr workout and an easy hour one, being a recovery week so plenty of room to fit a session from this week in.

I really need to get my trainer up and running again. Went for a IRL ride yesterday and I felt really strong on the climbs, the best I've felt on them for years as it's a route I've done countless times. My stamina wasn't great past 2 hrs (was out for 5) but that' easy to improve with a few longer rides to push it along.

I really hope all my effort over the last few weeks doesn't get wasted down to a stupid technical issue!

I’m going to have to bow out due to “injury” 🙁 Had issues with my shoulders since starting Zwift/using a road bike. I’m at the point that even with pain killers, which I rarely use, I still can’t stop the pain in my shoulder and ache down my left arm no matter what position it’s in. Without pain killers it’s agony! I’m going to leave it 2 weeks and, assuming my arm/shoulders have recovered, I’ll try and continue.

I think I'm gonna do cucumber later today... been busy ask weekend running the kids around! Just at the climbing centre currently... but will try to jump on zwift about 1800 for 90 min!

DrP

Went for a IRL ride yesterday and I felt really strong on the climbs, the best I’ve felt on them for years

Same here, went out for a quick spin today and it was brilliant. Must get back on the sessions but I too have been advised a couple of weeks off the turbo due to shoulder pain. I have been enjoying the group ones so hope to join back soon.

Well that didn't work 😄

Got 45 min into the session and my 7 year old ran in crying.... she'd thrush a roller skate at her brother....he'd hit her... 🙄🤨

I think we're all tired and they needed policing!

DrP

Kirizuma for me today, really tough 90 minutes 🥵

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I'll probably try and get Cucumber from this week done Tuesday night, 2 days rest again after Cucumber, Hang Ten Thursday, then Bricolage either Friday or Saturday.

Hey all... I've pinged out an invite for Hang ten for 1830 this friday...

@ta11pau1 I know you mentioned bricolage on friday...fancy joining for hang ten? Or... do bricolage with us and carry on for another hour?

DrP

Nah that's cool, I'll try and arrange my week and fit it in 👍

I just made the mistake of looking at the next few weeks workouts, yikes. 😱🤢

Picked up the youngest's stomach bug and that wrote off doing the last two last week.

Think I'll give the pedalling drills a go later and see how I feel about Bricolage this week 😫

In for Friday.

Giza completed tonight - didn't feel too tough at all. Must be an easier one... will try harder next time!

Cucumber from last week tonight, well most of it anyway. Had to skip the 15 min last 85/95% segment, my legs were dead but mostly my feet were suffering again.

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Worked out it's 'hot foot' - the balls of my feet swelling up do the the constant pressure, result in it feeling my feet are on fire! it's not as bad as it was, could only just do an hour on a hard workout before, can do an hour 15 without too much discomfort, but over an hour combined with a hard session and I'm in pain again.

Going to try some really thin socks and have moved my cleats back to see if that helps, along with loosening my shoes. Maybe even no socks?!

Going to do bricolage this morning...
Git a whiplash type injury in the neck and pulled my ground following an OTB on Tuesday eve! All dosed up on codeine, which will make the turbo feel a bit swimmy 🤪🤪😵‍💫🥴

DrP

Halfway through. ..
Not too bad..butt hurts a bit though!

DrP

I did Hang Ten on Monday - tough but decent ride

Planning on doing Bricolage over the weekend, not sure when tho!

I'll make the Hang Ten group ride on Friday, I'll try and fit in bricolage at the weekend between a get together with old work mates and my 6 year old nephews birthday party... 🤣

Tbh if I miss it I'm not too bothered, going to need rest before the upcoming weeks!

That's the 2 hour one done! Not a bad workout actually.... starts with 10 min at FTP, then a bunch of drills, surges etc, then the final 10 min at FTP again!
The second time round it certainly felt harder than first, but doable!

DrP

Guys....
Apologies but I've messed up my timetable...gotta be in Brighton tomorrow after work...
So I'm going to leave the meetup running as it is, but I'll be doing hang ten tomorrow AM instead... like...6am...

Sorry 😞 😔 😟

DrP