Cycling Workouts: Discussion/Encouragement/Sharing/Banter

[Ming the Merciless]

VO2 max today 4 x 4 mins today. Good session hitting 94% max HR and set a new PB on the hill I do it on.

 

[Ming the Merciless]

And VO2 max again and 4 x 4 mins. Legs felt good, hit 91% max HR. Sunshine and heavy downpours. Always good doing these when rested, otherwise your legs can’t drive the higher heart rates.

 

[Ming the Merciless]

Couple of back to back long rides and now recovery day tomorrow. Progressive overload ticking along nicely. Been a bit wet of late though, last 3 out of 4 sessions having proper torrential rain.

 

[Norry1]

Nice

My Fitness (CTL) is much lower this year as I'm trying a lower volume approach. I was getting persistent heavy legs which I've not had (much) this year.

I'm also trying to eat more carbs and protein and less fat.

I'm not racing this year (so far anyway) but I've been doing pretty well in the weekly Club "BASH" rides which are similar to races.

 

[Ming the Merciless]

My Fitness (CTL) is much lower this year as I'm trying a lower volume approach. I was getting persistent heavy legs which I've not had (much) this year.

Dead legs can kill your harder sessions. My weeks tend to vary between about form -6 to -8 to -25 to -30. I hit my VO2 max sessions when my form is in that -6 to -8 range. Legs feel pretty fresh at those numbers, enough to push the power and heart rate. Then I can push form lower later in week, before recovery for the next week. Enables me to keep the higher volume, and still have the legs for the high intensity.

Form numbers today, up to -15 as my freshness returns with recovery days, and medium load sessions. With medium load being defined as at or slightly above (no more than 10 above) the current fitness number.

 

[Norry1]

Dead legs can kill your harder sessions. My weeks tend to vary between about form -6 to -8 to -25 to -30. I hit my VO2 max sessions when my form is in that -6 to -8 range. Legs feel pretty fresh at those numbers, enough to push the power and heart rate. Then I can push form lower later in week, before recovery for the next week. Enables me to keep the higher volume, and still have the legs for the high intensity.

Form numbers today, up to -15 as my freshness returns with recovery days, and medium load sessions. With medium load being defined as at or slightly above (no more than 10 above) the current fitness number.

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You seem to have a good handle on what works (and doesn't) for you

 

[Ming the Merciless]

My weekly VO2 session on a local hill. Went well and hit target heart rates in each interval. Tomorrow is my long ride.

 

[HLaB]

Annoyingly on last night's fast ride the good riders never turned up and the group was full of less experienced riders. Its been the same for the last few weeks, despite me and another bloke repeatedly telling them. Ive got away with their erraticness and failure to point out potholes until then. But last night after yet another failure to point out a pothole I hit it. The result being my bike is making a horrible metal on metal squeak and my ankle that had only just recovered was set off again. So I used today's recovery ride (Lazy Mountain) to test the ankle and try and diagnose the squeak. I think the ankle will be ok, I never really felt it on the bike. But the squeak although less prominent with smoother pedalling was still there. I'll put the bike up in the stand tonight and take the BB out and clean it and regrease. Hopefully that sorts it but I ordered a new BB just in case 🤞 I just popped down and did a loop of Conington Airfield. Its usually very quiet and you might see one car at most but it was oddly busy today but drivers were nice and patient.

 

[Norry1]

It's annoying when you are in a paceline and people don't indicate potholes. Most of the guys in my Club group are pretty good - but some still don't do it.

 

[Ming the Merciless]

Long ride was a one way to King’s Lynn and train back. Mix of sun and showers. Warm.