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Who's planning on making tonight's ride? Only 2 of us at the moment... 😬
yeah..really sorry about that... Want me to make it so you can see other zwifters?
Hang ten is actually a pretty cool workout... not as hard as others - but you really feel the last few reps!
DrP
Yeah may as well! I'll be there, need an hour to keep the legs spinning over.
Yeah, if I don’t do it at that time then I won’t!
Cheers Simon, that wasn't hard but certainly wasn't easy!
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Been really struggling to get the motivation, it coincided with I finishing dry Jan :-/ A couple of mid week drinks and an evening session on the turbo at full tilt is a non-starter.
After a monster hangover from a wedding a week ago this was meant to be my renaissance week. Best laid plans for getting in some 'catchup' sessions. Dragged myself into the garage on Monday and thoroughly enjoyed Hang Ten, thought this is it, I'll aim for 4 or five of these this week. Tuesday feel like sh1t, turns out I have the bloody 'Rona!
Dived back in tonight after a few weeks off riding in the real world on mountain, road, e and a bit of commuting too. Thought I'd be flying back on Zwift tonight.
Week 5, #8. Didn't find the last couple of efforts easy at all.
Bricolage done. Last rep at FTP was hard.
Treating myself to a dirty dominoes now
Did most of 'Cucumber' tonight - found it ok, but was getting pain in my knee so stopped early. Knee still a bit sore a few hours later - hope it's ok tomorrow!
Feels like I'm struggling to maintain the level of training required at the moment, but still keen to do what I can. Will aim to try some (gentle?) pedal drills tomorrow.
Nick... my criticism of this programme is that it pretty unrealistic to be able to fit 5 workouts in in a week, tbh....
Well, for me, what with a job and kids etc!
I'm gonna try an hour one tonight, maybe circus...
DrP
Yeah that's one thing about this plan, you need to be able to take a good few hours a week aside which is a struggle unless you're single, no kids, work from home... 🤨😁
My new shoes and pedals to (hopefully solve my foot pain) are on their way but probably not here until Wednesday, so I'll probably do one of the hour sessions tonight, mind you neither of them look 'fun' 🤣
My left knee is still sore today so tonight I might try the pedal drills from last week (that I didn't do) and see how it goes.
ta11pau1..
Looking at things, I wonder if the "melange", although 90 minutes, is actually less intense and may be better for your feet?
It's got a TSS of 87 (for 90 min) compared to Malevolant, which has a TSS of 79 for 60 min!
DrP
I'll have a look, it seems that 1.5hr sessions are the worst, but even hour sessions it can start getting painful by the end, those 60rpm bits in hang ten seemed to trigger it, basically anything that's high power, or low cadence, or mid power for a long time - or even long sessions.
Really hoping the shoes and pedals fix it, honestly it's the feet more than anything that's causing me to not fully complete some longer workouts.
Malevolent done. That is downright nasty!!
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Used my winter spd boots which are a wider fit and are a few years old so well worn in. Good news, not anywhere near the same discomfort as my other shoes, and this was a HARD hour session. Could feel it slightly at 15 mins but it wasn't affecting my performance.
Which is a good job as that is seriously tough. 180bpm peak which I've never seen on zwift until now.
My feet were probably overheating at the end too, felt very strange being in just bib shorts and winter goretex boots... 🤣🤣
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
Just finished my whole plan and TBH pretty disappointed with the increase in FTP
started 12 weeks ago @ 213w and just finished the FTP test at the end and it was only 224w
☹️
I have lost 3/4 of a stone as well so not all a big disappointment.
Must admit from the first few mins in it just seems hardwork, long days at work and lack of sleep may have added to a bit dollop of CBA TBH.
Never mind, its time to get the miles in outside. ☀️
That's still a 5% increase, with the weight loss your w/kg will have gone up more - also did you do a ramp test before, or an FTP test? Ramp tests overestimate a bit normally.
I'm hoping for 10% which would see me go from 246w to 270w, but that's a big ask and I'm not sure if I'll get there. I've lost around 4-5kg in the process but haven't been on a calorie deficit for a couple of weeks and won't be until the plan is over, need that food right now!
Did potpourri tonight, felt nice and really quite easy! 😲🤣
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lso did you do a ramp test before, or an FTP test?
Just the FTP test. It is 5%, but I have seen 10% a couple of years ago. and I did stick to the plan religiously
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Exemplar done tonight, that is a sneakily tough one! A good tough though, not a 'I'm about to throw up' tough, like circus... 😁
Exigent tonight, nothing in there massively hard, but just 1hr 30m of solid effort meaning the legs are now very dead!
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1.5hrs at 195w average (80% of FTP) and HR only averaging 138 with a peak of 158, I'm happy with that.
2hr (1hr 44m moving time) local XC ride instead of Serrated today, it's bloody lovely out there, seems a shame to be suffering indoors.
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Completed a local hellish climb for the first time ever today! It's short, 0.75km long, 'only' 77m ascent, but parts of it are 23% grade, and it's all loose flinty fist sized loose stones, so you're trying to keep the front down whilst also keeping grip and picking your line. Didn't make it up with no dabs due to losing grip, but every single other attempt I've made I've resorted to pushing and/or ran out of legs/lungs half way up.
Felt really strong otherwise, zwift is doing it's job!
Good stuff! I think getting out while you can IS the right approach!
And glad the training is paying off!
I had a LURVELY xc ride on my gravel bike on Friday.. got power meter pedals on that at my power:hr seemed 'happy', which is good!
Gonna get back on the plan next week....have been at the OH's without the turbo since Wed!
DrP
Yeah tbh I think the outside ride I did was probably quite similar to a zwift 1.5hr training session - similar calories, a nice mellow climb to warm up then 3x more serious climbs.
And of course it's nice to see the training resulting in real life improvements, could have done another hour with ease.
I've got 2 BBQs in the next 2 days so won't be able to get out, the end is in sight with next weeks sessions!
I'm also riding outside now the weather has improved. Managed a couple of commutes to the office this week (approx 45 mins each way), and will get a ride in tomorrow and Monday.
Probably try 1-2 of the Zwift sessions next week, but it's just too nice outside to not take advantage 🙂
Did Hang Ten this morning, hoping to do another one of the easier ones this evening then it's a IRL ride tomorrow. If I can get a few tougher ones done next week then I should be able to taper a bit ready for the final FTP, hopefully we can do it as a group workout?
That's a good idea! Group ftp workout...
Let's look at the programme and dates, and come up with a time!
DrP
Anyone doing a group ride tonight?
I can do about 1830 if so - one of the 1 hour plans?
Did Ruckus last night, very glad for my new Vacmaster fan! Up for one of the other 1h ones tonight, can do 1830.
Is the FTP test next week supposed to come after the 3 gentler workouts or before? I thought it would be last but I've read the order that the Zwift app has them in is meant to be the order.
I'm up for a 6:30 session tonight 👍
As for the order of week 12, from the creator himself:
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So yep, FTP test last, the day after Alpha.
I'll probably give pedalling drills a miss, and might have to use Monday to complete the other 2hr ride from this week if I don't manage it - I'm going away Friday middayish to Wales so I'll really need to get Alpha/FTP test done Wednesday/Thursday evening at the latest.
I can create one, we'll see if DrP pops in as he already has everyone following him, if not I'll create one 👍
'Thew' looks like good fun 🤣😲
I'm well rested, 2 days of BBQs so should probably do one of the harder 1hr sessions.
I can create one of you want... but I won't be there! Away with the kids!
Any preference on route?
DrP
Thew on Downtown Titans sounds good, new route so may as well get the badge for it!
Thanks both!!
Thew it is then! See you in a bit
Phew! Good work guys, that one was pretty tough, it's gonna be a hard week!
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If anyone wants to do more 6:30pm sessions then I'm up for that, means I get them done early rather than being lazy on the sofa and then starting them around 8pm... 😁