Hello all, I'm starting to feel better on the bike again after doing very little in Nov. Dec. with just run durability. Got in my 85' workout yesterday. Chose to do the 1 x20 and hit it close to my tested ftp of 263. I averaged 258 and felt good going into the next two reduced intensity intervals. I did the ride in the evening because I couldn't get myself to do it earlier in the day. went to the Y instead and ran in the morning.
I'm a little late to the party this week. Was working all weekend and had to do the Saturday wko today. Was able to do 2x15 (1.0, 1.0) followed by 1x10 (.85) and 1x5 (.85). Felt pretty good. Just trying to keep up with this awesome group. Core tonight and start Week 3 tomorrow. Legs are gonna love me.
A point on warmup - the "official" warmup is great, but if you're time pressed, it can be pretty long. My shorter one is 5 min easy, followed by 5 min of alternating 1 min FTP+/1 min easy, then 5 min edging up from easy to about 80%.
My Thursday: 230 FTP - 4 x 4' at 256, 257, 258, 258. It's those middle two minutes that get me. I can do the first one and I can count down the last minute... :-) NP for the whole wide 203 W, which is pretty much where a lot of my "1 hour" rides end up.
Saturday ride...I was unfortunately a little time pressed. 20 minutes at 223 W (0.97 IF), followed by two 10 minute intervals at 222 W and 220 W. 70 minute total at 202 NP total. (See what I mean about my overall wattage?)
Hi, my name is Rob and I have a cycling problem.....upon my post-call return trip to home my cycling buddies text me to come ride out in the 32 degree weather. I know it is Swim Core Day but I have a problem saying no.... https://www.strava.com/activities/473294098
A point on warmup - the "official" warmup is great, but if you're time pressed, it can be pretty long. My shorter one is 5 min easy, followed by 5 min of alternating 1 min FTP+/1 min easy, then 5 min edging up from easy to about 80%.
Pretty much my warm up as well, 'cept I do 10' gradual increase to 0.7 IF @ start.
Got Saturday's bike in yesterday (Sunday) - did 2x15 after the en wu. Legs felt fresh (after no riding and vacation with only a few hilly runs and hiking). It was hard reading how you all crushed it! Back at it this week for me!!!
Comments
Hello all, I'm starting to feel better on the bike again after doing very little in Nov. Dec. with just run durability. Got in my 85' workout yesterday. Chose to do the 1 x20 and hit it close to my tested ftp of 263. I averaged 258 and felt good going into the next two reduced intensity intervals. I did the ride in the evening because I couldn't get myself to do it earlier in the day. went to the Y instead and ran in the morning.
A point on warmup - the "official" warmup is great, but if you're time pressed, it can be pretty long. My shorter one is 5 min easy, followed by 5 min of alternating 1 min FTP+/1 min easy, then 5 min edging up from easy to about 80%.
My Thursday: 230 FTP - 4 x 4' at 256, 257, 258, 258. It's those middle two minutes that get me. I can do the first one and I can count down the last minute... :-) NP for the whole wide 203 W, which is pretty much where a lot of my "1 hour" rides end up.
Saturday ride...I was unfortunately a little time pressed. 20 minutes at 223 W (0.97 IF), followed by two 10 minute intervals at 222 W and 220 W. 70 minute total at 202 NP total. (See what I mean about my overall wattage?)
Thursday: 230 FTP
https://www.strava.com/activities/473294098