- Location
- Inside my skull
Z2 - 2 hour ride completed, good for the soul.
Cycling Workouts: Discussion/Encouragement/Sharing/Banter
- Thread starter Norry1
- Start date
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HLaB
Marie Attoinette Fan
After a pretty hard chain gang last night (IF = 0.8 for 1h6 book ended by 5.5mile ride to the start/from the finish (x2)) and still feeling it, I was a bit dubious about tonight’s scheduled work (Dragontail -1) which adapted into my plan a few days ago. (Im sure the previous one was an IF less than 0.8). Once going though relatively it wasn’t as bad as I feared. After the first block though it was pretty low cadence stomping on the pedals most of the time.
Strangely enough I feel less worn out/ tired after that; its probably the endorphins though.
Edit: I think they are beginning to wear off and I’m feeling the legs again 😂
Strangely enough I feel less worn out/ tired after that; its probably the endorphins though.
Edit: I think they are beginning to wear off and I’m feeling the legs again 😂
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Good going Martin 💪
I’m well and truly back from my cycling holiday in Mallorca. Overall it was a great holiday:-
Weather ✅
Hotel ✅
Food ✅
Travel plans ✅
Rental bike ✅
Training ☑️
Beer ✋
Overall 480 miles cycled, 30,000ft climbed, 30 hours on the bike including a 100 miler. If anything too much but everything it was too good not to. Very little downtime given the long days cycling. Only grumble was a tummy bug in the middle of the week - my room mate got it worse a couple of days before me and he suffered worse including a couple of Tommy Dumoulin episodes - one at the viewpoint overlooking Pollensa and other leaving Sineu 💩 😂
We hit some new climbs to me and only got to Sa Calobra on the 2nd last day as it was closed for roadworks Mon-Fri. My time up it was poor as I was still on the recovery from my sickness but also a lack of food that day hit me badly on the climb with a real case of bonking only a few minutes into the climb. I did have a crack at my PB up the climb from Pollensa to the viewpoint but I was down by a minute on what is for me a 10 minute effort but again that was on day 7 so I put down to the weeks efforts /fatigue but I also know I’m nowhere near the condition I was when I set my PB
I’m now on the post training target slump so need to get my mojo back and back onto the clean diet. I go back to Pollensa in 7 weeks for a family holiday so that’s the new target (ofcourse I’ll hire a bike whilst there)
I put a daily video short up on my YouTube Channel just to rub in the good weather to those back home.
Hope everyone’s training is coming on - Martins certainly looks to be.
Weather ✅
Hotel ✅
Food ✅
Travel plans ✅
Rental bike ✅
Training ☑️
Beer ✋
Overall 480 miles cycled, 30,000ft climbed, 30 hours on the bike including a 100 miler. If anything too much but everything it was too good not to. Very little downtime given the long days cycling. Only grumble was a tummy bug in the middle of the week - my room mate got it worse a couple of days before me and he suffered worse including a couple of Tommy Dumoulin episodes - one at the viewpoint overlooking Pollensa and other leaving Sineu 💩 😂
We hit some new climbs to me and only got to Sa Calobra on the 2nd last day as it was closed for roadworks Mon-Fri. My time up it was poor as I was still on the recovery from my sickness but also a lack of food that day hit me badly on the climb with a real case of bonking only a few minutes into the climb. I did have a crack at my PB up the climb from Pollensa to the viewpoint but I was down by a minute on what is for me a 10 minute effort but again that was on day 7 so I put down to the weeks efforts /fatigue but I also know I’m nowhere near the condition I was when I set my PB
I’m now on the post training target slump so need to get my mojo back and back onto the clean diet. I go back to Pollensa in 7 weeks for a family holiday so that’s the new target (ofcourse I’ll hire a bike whilst there)
I put a daily video short up on my YouTube Channel just to rub in the good weather to those back home.
Hope everyone’s training is coming on - Martins certainly looks to be.
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Sounds like an awesome week. That is some mileage 💪
I was "instructed" to take a recovery ride on my third day. It was hard to do but I'm pleased I did. It helped these old bones.
I'll have a look at your Youtube later - I've not done Mallorca.
Legs
usually riding on Zwift...
- Location
- Staffordshire
I’m working back to fitness with the Zwift Spring Training workout series, which I started on Wednesday evening. They’re a bit shorter than the typical 1-hour sessions I normally try to do, but that’s probably no bad thing. The first workout was quite easy, rated 2/5, which was just what I needed, having had 10 days off with a cold.
On Thursday, it was FTP Boosters, which was 10-minute blocks at 290W, punctuated with short bursts at 460W. I only got through because it was a short 2-block workout - I think an hour-long 3-block version of this workout would have been too much for me! I tried coupling this workout with some instantaneous sprints afterwards and was struggling to bring the wattage into four figures.
I had a fairly arduous day in the garden yesterday, lifting, wheeling and stacking 2’ concrete paving slabs, and breaking out chunks of concrete patio footing, so in my wisdom I then jumped on the bike while I was covered in concrete dust, to save myself a shower. The Hairpin Wizard workout itself was quite easy and I managed 10 sprints (on the minute, just bringing the power over 1000W), much more easily.
I’m going to see if I can fit in the fourth session (Over/Unders) today - my youngest is at a birthday party and my wife’s got some work to do, and it’s due to rain later.
On Thursday, it was FTP Boosters, which was 10-minute blocks at 290W, punctuated with short bursts at 460W. I only got through because it was a short 2-block workout - I think an hour-long 3-block version of this workout would have been too much for me! I tried coupling this workout with some instantaneous sprints afterwards and was struggling to bring the wattage into four figures.
I had a fairly arduous day in the garden yesterday, lifting, wheeling and stacking 2’ concrete paving slabs, and breaking out chunks of concrete patio footing, so in my wisdom I then jumped on the bike while I was covered in concrete dust, to save myself a shower. The Hairpin Wizard workout itself was quite easy and I managed 10 sprints (on the minute, just bringing the power over 1000W), much more easily.
I’m going to see if I can fit in the fourth session (Over/Unders) today - my youngest is at a birthday party and my wife’s got some work to do, and it’s due to rain later.
bobinski
Legendary Member
- Location
- Tulse Hill
bobinski
Legendary Member
- Location
- Tulse Hill
These have been much critcised elsewhere, too short, too long a warm up, not enough TSS but they sound about perfect for your needs post illness. Just goes to show.
Legs
usually riding on Zwift...
- Location
- Staffordshire
Were I at full fitness, I’d probably be wanting to stick a third block onto each of the first three workouts and run them out to nearer an hour, but, as you say, they are suiting me well for where I am at. There are *loads* of workouts in the whatsonzwift libraries, but many of them are either very long or very hard, and that’s not what I need!
I did the o/u workout this morning and it was a bit tougher, with the target power increasing by 5W per block. Another 2 blocks on there, bringing the target powers in the finale up to 355W/300W, would make this a worthy workout indeed.
Then I went out and lifted 10no 43kg paving slabs (one at a time) and changed the tyre on my wheelbarrow (very taxing!)
Well my week in Calpe was awesome, and I pretty much stuck to the plan training-wise as well.
I got my 20 hours in the saddle (21hrs) and did 1,195 TSS vs 1,000 planned. Roy has me down for a big recovery week this week - Monday and Tuesday off the bike (done); Wednesday a 2hr recovery ride (done) then starting the race specific stuff 5 x 1 min aiming at 480-500W tomorrow. then 2 hr recovery ride Saturday and 2 1/2 hrs sweetspot on Sunday.
I got my 20 hours in the saddle (21hrs) and did 1,195 TSS vs 1,000 planned. Roy has me down for a big recovery week this week - Monday and Tuesday off the bike (done); Wednesday a 2hr recovery ride (done) then starting the race specific stuff 5 x 1 min aiming at 480-500W tomorrow. then 2 hr recovery ride Saturday and 2 1/2 hrs sweetspot on Sunday.
- Location
- Inside my skull
A VO2 max session yesterday, and 3.5 hours Z2 today. Garmin has upped my VO2 estimate to 56, my highest last summer was 53. A solid 5 months of uninterrupted training under the belt now.
Did my 6 x 1 min efforts yesterday. I hadn't realised that the 5 minute recoveries were at Tempo this time. I got nowhere near the 480-500W target, but averaged 445W over the 6 efforts. Fairly pleased as I only managed an average just over 400W a month a go when I did a similar set - and that was with recovery periods at recovery/endurance. Hopefully improve when I try it again next week.
2hr recovery ride today then big sweetspot / tempo session on Sunday.
2hr recovery ride today then big sweetspot / tempo session on Sunday.
- Location
- Inside my skull
24 mins of threshold today with easy warm up and cool down either side. Legs and lungs felt strong. Done outside as I have a suitable stretch I can do it on. Finally warm enough for shorts.
Did mine outside yesterday and got hindered on a couple of the efforts. After Calpe I am now up to 40% of my 2023 miles outdoors.
- Location
- Inside my skull
Cadence drills today alternating between 40-60 rpm and 100-120 rpm. Done outdoors as per my preference. Did a 3.5 hour Z2 ride yesterday, loads of oilseed rape about.
