Trainerroad

Do 'em on feel. Exact power doesn't really matter, just a hard kick into the interval.

Yup, Jepson was hard - don't fancy doing that again following an FTP increase 😬
Taylor was another bastard of a session.

Just about to enter the final week of base phase 1. Am assuming I ought to just plod along with base phase 2 rather than go to build. Is the last week ( which all seems to be recovery rides) just to allow for a unfatigued ramp test at the beginning of phase 2?

Yes and yes - and allow for adaptations to take place

Cool

Will add base phase 2 to my schedule.

This has increased my Netflix consumption by about 7 hours a week. But am about 1 stone lighter than beginning of lockdown and can feel my cardio fitness has improved. Hoping to lose at least another 7lbs.

Phase 2 has some hard workouts on there, would deffo do that next, especially if you're making gains and dropping weight.

Dropping those lbs and doing build would be real tough. Plus it's easier to watch Netflix on the base workouts ..

Base 2 is actually much harder than Base 1 I've found

Plus it's easier to watch Netflix on the base workouts ..

That’s sealed the deal

Just done a new ramp test as the beginning of base 2. Feeling mildly anxious

If you've done build before you'll be fine

Years ago so could be hard work!

You've got time to warm up to it don't worry

Form sprints in erg mode - what kind of cadence should I be getting to? Got up to 190 and my legs got really confused, almost like they forgot how to pedal.

That's not a form sprint is it?

"form" != flail

Is there a not so epic flail thread?

about 16 weeks training, gained 14 watts - eeeeesh. MV base ii + sustained power MV build with added z2 time.

I realise there are other benefits taking place and as I'm quite light am pushing 4.6wKg, need to find some motivation now - might try base 1 and add more volume with more outdoor riding - maybe even have some fun :D

Yeah, you gotta keep stuff interesting.

Today I did the Clark workout, it’s mean to be punctuated by “high force stomps”. I use my Tacx vortex in erg mode but it didn’t matter how far I dropped my cadence or moved into a bigger gear I could never get enough resistance to get the power up for the 12 second sprints.

Any suggestions?

https://www.trainerroad.com/forum/t/riding-clark-in-erg-mode/5037

Such googlz, very wow

(Cheers - seems I am not the only one. With fucked up knees I am not overly keen on low cadence high torque work)

You're definitely not the only one who's not overly keen on low cadence high torque work (waves). On the form sprints, I don't think I've managed to get above 170rpm. Also in ERG mode. Maybe I should be pushing a bigger gear?

But I suspect the fact I ride gears all the time now and constantly average about 90rpm means I've lost the ability to spin fast I used to have when I actually rode fixed :/

I'm in the final recovery week before a ramp test on Tuesday and I actually find the lack of work/proper effort a bit frustrating -like I'm going backwards - but know I should stick with it.

I’d do vO2 max intervals any day over an 1:30 of 50-60% FTP. So boring, my bum hurts. It’s worth it though, you need down time.

Today was Hunter - two hours of tedium.

Not related to today’s session, I can get a spin going for form sprints. I tend to be averaging around 100rpm cadence across different workouts. But trying to get a 500 watt or more resistance is problematic for short bursts.

Yeah, realistically I do. Have generally felt pretty tired since my final big session last Saturday. Maybe not helped by having Monday off and going out for a 'gravel' ride in the heat when I probably should have been resting.

It has taken a lot of willpower not to sack off the resting and go for a 200km ride this weekend though, everyone was doing bigguns yesterday and making me jealous :/

I've got Wednesday off post-FTP test and going for a ride with a friend, I'm pretty much thinking after that I'm just going to enjoy riding outside again and start upping the mileage. Don't really want to sit in the cellar all summer.

Is there a reason you're sticking to turbo only or is it just a lockdown habit that stuck?

No judgement, just interested.