@Shaughn Simmons A new FTP and you are right there with the TSS and even slightly more threshold work than last week as I recall, well went and looked it up just over 20'.
@Wendy Kelly Great race on zwift to help with the intervals. As to the weight doping in the end its about that team aspect and then utilizing the resource to get to on the bike when you don't feel like it and push you a little harder when felling good. There are some seriously strong team mates on the team. While I have not zwifted in some time it was a fantasy that I hope to move to reality this year working on upgrading my old computer. Right now my I'm about 2.5 w/kg @FTP so I'd could hold on for about an hour.
Not feeling great today so started on the low end
70'zn3 3X20' with 5',5' and 2' zn4 work. ending with 10' top zn 3'.
My aside for the day - apparently I was consumed with thoughts this morning as I have too many things on my to-do list. While trying to figure maximize my time I was 15' in to the first zn3 interval and I'm wondering why I'm sweating so much. Doh, I did not turn on my fan.
Got the ABP done today. Felt much better than the last couple of weeks. I have been trying to stay on the middle of the Z3 and Z4 work but decided that I would just stay at the low number for both Z3 and Z4. Plenty of work to do and I was a little tired from the week and thinking about the long run tomorrow. Got in 85' of Z3 and 15' of Z4.
I think I worked out my problem with the dropouts. Rebooted the computer and let it do its updates. Did an easy ride yesterday and it was much better. Still had a couple of dropouts but not anything like it was on Thursday. Zwift has an article about dropouts that mentions using a powered usb hub. I remembered that I had one that I have not been using. Went and found it and plugged it up. No dropouts today at all. Yeah!!
Not sure what caused the dropouts to start. We just moved right after Christmas but nothing really changed with my setup. In fact, my computer is now right next to the bike so I did not have to use an extension. The dropouts have been very spaced out and short so I had been just dealing with them. However, this past Thursday was just horrible. I thought maybe the mouse/keyboard bluetooth adapter being so close might be an issue so I added the extension to put some separation between them. That did not help. The only thing I can think of is that we did get a different wifi router that has a much stronger signal. Not sure what that would do but everything I read seemed to point towards interference from wifi and bluetooth signals. All I know is that it worked perfectly today and I hope it stays that way. There is nothing more frustrating than to be in the middle of an interval and watch your avatar come to a stop because of a dropout.
I'm envious of you all! My legs are extra tired this week and Saturday's ride was a bust. Could not do 100% for most of it. :( I expect it's that older, need more recovery syndrome at work here! LOL
I'm am duly impressed with the work you all are cranking out!
Weekend scheduling challenges meant I had to switch the long run & ride. I took my 9yr old with me on his bike for the run, which certainly helped to make it more enjoyable- even if he has a habit of overtake then slow down!
Slightly worries that this morning’s ride would suffer from tired legs - maybe stiffness hadn’t had a chance to set in. 15mins at 1.0 then solid mid-zone 3 ride, till I spoiled it by trying 5 mins riding at rpm 110 - killed the legs so only managed 2hrs
good work this week everyone! Let’s get recovered ready for Test Week!
I've been guilty of not doing my due diligence of reporting on my workouts lately, but I've been lurking and reading all of the great stuff you're posting. Keep up the good work.
Thursday I got home late from work. There's a lot of drama going on now and I tend to be the group counselor since I'm a good listener. I rode my bike to work that day and of course my brain said that since I'd gotten in over an hour of riding then I really didn't need to do the Thursday workout. So I took the dog for a walk and decided to get on the bike when I got home even though I didn't feel like it. Got on Zwift, loaded the wko and had at it. Thanks to the magic of ERG mode I hit 0.91 for all three intervals. Not the most exhilarating workout ever, but I got it done.
I did the Saturday workout yesterday morning. My legs felt a little dead right from the start. I did the 75 minutes at 187 watts, IF 0.86 per plan but I was always looking at the clock to see when it would end. The problem with getting through that first set is the 15 minutes of FTP work that follows it. My legs were already barking at me so I dialed it back to 95% FTP or 210 watts, to start the interval. Kept that for 10 minutes then bumped it up to 97% and then did the last 2 minutes at 100%. I skipped the 20 minutes of 170 watt (that sometimes feels like gray area workout for me) and did the cool down. I'm aware that testing is next week and I don't want to do work just to up my TSS total. Getting older and the recovery factor that comes with it is something I'm still coming to grips with. 1:55 total workout. NP 182, IF 0.84.
My cough has finally cleared, and I doubled-up this weekend by adding my skipped Thurs session to Sunday. It’s not really a good idea to be making up missed sessions, but I skipped the Sat Zn4, so some extra Sweet Spot today seemed to go well and the work felt appropriate. I am two thirds of the way to my Tron Bike, so I keep riding Le Alpe for workouts. Dang 50K is A LOT of climbing... but its a lot easier in workout/ERG mode ;-)
@John Culberson Good to hear you are feeling better. The bike focus plan has back to back workouts Saturday and Sunday starting week 6 so not that much of a stretch. Not exactly .9 work as the cruise and crush has all out efforts 4-6 over 2.5 hours followed up by on Sunday 2.5 hours with some zn2 and zn 3 work 2X(8-12' zn 3 depening on level. So dialing it back to .9 was probably a good decision. Keep working for the Tron bike.
Comments
@Shaughn Simmons A new FTP and you are right there with the TSS and even slightly more threshold work than last week as I recall, well went and looked it up just over 20'.
@Wendy Kelly Great race on zwift to help with the intervals. As to the weight doping in the end its about that team aspect and then utilizing the resource to get to on the bike when you don't feel like it and push you a little harder when felling good. There are some seriously strong team mates on the team. While I have not zwifted in some time it was a fantasy that I hope to move to reality this year working on upgrading my old computer. Right now my I'm about 2.5 w/kg @FTP so I'd could hold on for about an hour.
Not feeling great today so started on the low end
70'zn3 3X20' with 5',5' and 2' zn4 work. ending with 10' top zn 3'.
My aside for the day - apparently I was consumed with thoughts this morning as I have too many things on my to-do list. While trying to figure maximize my time I was 15' in to the first zn3 interval and I'm wondering why I'm sweating so much. Doh, I did not turn on my fan.
@Shaughn Simmons Nice bump! As you say, STRONG!
@Wendy Kelly Congrats on the race win!
@Gordon Cherwoniak Nice job getting it done!
Got the ABP done today. Felt much better than the last couple of weeks. I have been trying to stay on the middle of the Z3 and Z4 work but decided that I would just stay at the low number for both Z3 and Z4. Plenty of work to do and I was a little tired from the week and thinking about the long run tomorrow. Got in 85' of Z3 and 15' of Z4.
I think I worked out my problem with the dropouts. Rebooted the computer and let it do its updates. Did an easy ride yesterday and it was much better. Still had a couple of dropouts but not anything like it was on Thursday. Zwift has an article about dropouts that mentions using a powered usb hub. I remembered that I had one that I have not been using. Went and found it and plugged it up. No dropouts today at all. Yeah!!
Not sure what caused the dropouts to start. We just moved right after Christmas but nothing really changed with my setup. In fact, my computer is now right next to the bike so I did not have to use an extension. The dropouts have been very spaced out and short so I had been just dealing with them. However, this past Thursday was just horrible. I thought maybe the mouse/keyboard bluetooth adapter being so close might be an issue so I added the extension to put some separation between them. That did not help. The only thing I can think of is that we did get a different wifi router that has a much stronger signal. Not sure what that would do but everything I read seemed to point towards interference from wifi and bluetooth signals. All I know is that it worked perfectly today and I hope it stays that way. There is nothing more frustrating than to be in the middle of an interval and watch your avatar come to a stop because of a dropout.
I'm envious of you all! My legs are extra tired this week and Saturday's ride was a bust. Could not do 100% for most of it. :( I expect it's that older, need more recovery syndrome at work here! LOL
I'm am duly impressed with the work you all are cranking out!
Weekend scheduling challenges meant I had to switch the long run & ride. I took my 9yr old with me on his bike for the run, which certainly helped to make it more enjoyable- even if he has a habit of overtake then slow down!
Slightly worries that this morning’s ride would suffer from tired legs - maybe stiffness hadn’t had a chance to set in. 15mins at 1.0 then solid mid-zone 3 ride, till I spoiled it by trying 5 mins riding at rpm 110 - killed the legs so only managed 2hrs
good work this week everyone! Let’s get recovered ready for Test Week!
I've been guilty of not doing my due diligence of reporting on my workouts lately, but I've been lurking and reading all of the great stuff you're posting. Keep up the good work.
Thursday I got home late from work. There's a lot of drama going on now and I tend to be the group counselor since I'm a good listener. I rode my bike to work that day and of course my brain said that since I'd gotten in over an hour of riding then I really didn't need to do the Thursday workout. So I took the dog for a walk and decided to get on the bike when I got home even though I didn't feel like it. Got on Zwift, loaded the wko and had at it. Thanks to the magic of ERG mode I hit 0.91 for all three intervals. Not the most exhilarating workout ever, but I got it done.
I did the Saturday workout yesterday morning. My legs felt a little dead right from the start. I did the 75 minutes at 187 watts, IF 0.86 per plan but I was always looking at the clock to see when it would end. The problem with getting through that first set is the 15 minutes of FTP work that follows it. My legs were already barking at me so I dialed it back to 95% FTP or 210 watts, to start the interval. Kept that for 10 minutes then bumped it up to 97% and then did the last 2 minutes at 100%. I skipped the 20 minutes of 170 watt (that sometimes feels like gray area workout for me) and did the cool down. I'm aware that testing is next week and I don't want to do work just to up my TSS total. Getting older and the recovery factor that comes with it is something I'm still coming to grips with. 1:55 total workout. NP 182, IF 0.84.
My cough has finally cleared, and I doubled-up this weekend by adding my skipped Thurs session to Sunday. It’s not really a good idea to be making up missed sessions, but I skipped the Sat Zn4, so some extra Sweet Spot today seemed to go well and the work felt appropriate. I am two thirds of the way to my Tron Bike, so I keep riding Le Alpe for workouts. Dang 50K is A LOT of climbing... but its a lot easier in workout/ERG mode ;-)
@John Culberson Good to hear you are feeling better. The bike focus plan has back to back workouts Saturday and Sunday starting week 6 so not that much of a stretch. Not exactly .9 work as the cruise and crush has all out efforts 4-6 over 2.5 hours followed up by on Sunday 2.5 hours with some zn2 and zn 3 work 2X(8-12' zn 3 depening on level. So dialing it back to .9 was probably a good decision. Keep working for the Tron bike.
Sunday Cruise-n-Crush was the replacement for Saturday's workout. 1 hr 42 min ride, TSS 135, IF 0.89. I had 15 min of warm-up pre-ride.
I got 15 min of VO2 and Anaerobic work throughout the ride, but probably more resting in the "cruising" than one gets in the written workout.