Cycling Workouts: Discussion/Encouragement/Sharing/Banter

[Ming the Merciless]

FTP test done and peaked at 95% max HR. I sustained the effort pretty well. Looking forward to getting back into training next week. The effort for the test was a shock, not having done such hard and sustained work for a few months.

 

[HLaB]

TrainerRoad AI checks to see if it needs to adapt the planned workouts based on how previous workouts have gone. It is interesting to watch the adaptations it suggests which are normally pretty fairly incremental.

I just looked this morning and it has moved my next Tuesday effort from a VO2 max level 1.5 workout to a level 6.3 which seems a bit of a leap



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You've probably found out but they've updated AI as to actual ability you have shown. Where as the first version I don't think moved you more than 0.5 which was frustrating for folks entering the system as AI took a long time to get to their actual ability if they had a lot of training history. My tabled PL's are all mostly under 2.0 as I've been doing a lot of outside group riding but not proper training sessions but during that time workouts have been adapting to level 4 or 5 workouts.

 

[HLaB]

First workout in ages on the TT bike, it showed when I set the bike up only to find the Favero Be Pro S was dead. So I had to use the Suito’s power estimation instead. I had a squeaky bum moment when I finished and plugged the Be Pro S to charge and there was nada. 5 mins later the charging LED started blinking, I guess the battery was just incredibly dead.

Anyway back to todays workout. It wasn’t planned but when everybody cried off the group ride (probably wisely) due to storm Amy. I fired up TrainNow which recommended a Sweet Spot session. Also as you might have read in the commuting section my bibs, knee warmers and H10 chest strap bizarrely disappeared from the office shower room (where they’d been hung up to dry as I’ve done hundreds of times before ) so the HR was recorded on my Vivioactive 5 watch, which usually reads low but the numbers seem right against my perceived effort (87% Max). After the 3rd interval I felt a bit of a stretch in my right calf but by the end of the workout I felt comfortable.

 

[HLaB]

There’s a recovery week in my LV Masters Plan so it was a Z2 Workout for me tonight (Pioneer -3)

 

[Norry1]

A nice VO2 Max workout yesterday Thimble+1. Hard but not evil.

 

[Norry1]

even video'd it


View: https://www.youtube.com/watch?v=1tR0n724I-Q

 

[Ming the Merciless]

VO2 max today, traditional 30 / 30s. Just two sets as I get back into training. Legs felt good.

 

[HLaB]

Down to Yaxley then a couple of loops of the Connington Airfield for todays recovery session. It was supposed to be mild with light winds but it felt anything but 🥶💨

It was originally planned hour long recovery session which is doable on a trainer in my lunch hour but I decided to shorten it to 45mins for an outdoors session.







Lol, I had been wanting to do similar tomorrow but after I got back I got a text asking me, if I’m still OK to ride tomorrow night; the ride was 0.84 IF for an hour last Thursday so not exactly compatible with a rest week

 

[Norry1]

Got an Endurance Ride today. This would feel simple outside, but keeping pressure on the pedals for 100% of the time as you do indoors makes it so much harder, and presumably productive.

 

[HLaB]

I'm so glad TrainerRoad updated their AI model to an actual ability model based on all rides not just workouts. I've been riding a fair bit outside so my indoor workout data of late has been a bit limited. With the old system it would have creeped up slowly and felt frustratingly easy, where as tonight it's took a bigger jump in difficulty level (a 'Stretch' wo in TR) for tonight Sweet Spot workout. It still felt a little too moderate (most of my outside rides have been relaxed) but it was far more productive than the old system 👍

As I would expect after an indoor workout my garmin predicted VO2max increased to

Edit: I think I had the 'East German Athletes Syndrome' as a few hours later Ive come down with a heavy cold.

 

[Ming the Merciless]

VO2 max today. I made the mistake of moving my long ride to yesterday. Even though yesterday was aerobic my legs hadn’t recovered for today’s VO2 max session. I was meant to do 6 x 6 x 30/30 but cut it short to 5 x 6 x 30 / 30 as my power output at end of the 5th set was saying it’s time to head into a cool down.

Lesson learnt (again) and I’ll keep the day before VO2 max easy as it should be.

 

[HLaB]

I meant to go outside to do this (or a 45minute alternative) at lunch time but the heavy cold I’ve come down with and the grey cold day convinced me to do it indoors.

Lol, I forgot my Sweat Gutr headband tonight and I was glad it was only an endurance workout as sweat on the glasses is annoying enough

 

[HLaB]

I’m a bit coughy (is that a word) and sniffly after that but hopefully I’ve sweated out the cold on tonight’s Threshold session which seemed to go well. I did momentarily turn off ERG when my cadence dropped before turning it back on when I stabilised, you can probably see the points where my cadence dropped.





By the time I've typed this the coughing seems to have settled down

 

[HLaB]

My plan tonight had a Sweet Spot session tonight, which seemed pretty comfortable but my cadence was a bit low. I've hopefully managed to sweat/snort out the last of that cold and there was barely any coughing afterwards. I’ve been lazy though as its that time of year when I doubt that I’ll be out tomorrow so I’ve left the TT bike on the turbo trainer and everything half set up, and have the three other bikes in the middle of my kitchen!

 

[Ming the Merciless]

Just a recovery ride today. Strength work tomorrow then VO2 on Thu. weather warning for wet and windy. Could be an interesting workout on the nearest hill.