Training Log Archive: artsosa

really liking these TR workouts. They are totally different. Making me work hard but not too hard. I feel my legs but my body isn't feeling tired.

Antelope: Antelope is 5x10-minute Sweet Spot intervals ranging between 88-94% FTP with 5-minute recoveries between intervals.

C • sweet spot base 2

did Geiger Today, Geiger is 3x12-minute efforts spent in the Sweet Spot (88-94% FTP) with brief, 3-minute recoveries between efforts.

well know I know what it feels like to do intervals in the Sweet Spot. I liked this workout.

Really liking the Trainerroad workouts. You get to do good work in a short amount of time. Not too hard and not too tired. We will see if I get good results in the next few months. I am going to try to stick as much as I can. Probably just doing a Sunday MTB ride instead of the regular Sunday TR ride but will try to incorporate the same intervals into the MTB rides.

Trainerroad 20min test. This ended up being a total failure. I did the warm up and the quick pickups prior to the test and everything was working fine. but when I started the test all watts came off and I shifted into the 53x11 and was spinning at 90+rpm and barely managing 200W(that is why I have such a high average speed). So just decided to do an aerobic work for the 20 min. I think it maybe because I didn't have my Garmin on/synched at the beginning of the ride not sure. But at least I was able to do the Ramp test the day before. legs were a little tired from the day before so I just wanted to see how hard it would feel to hold watts at 20min near my threshold. oh well.

I did the Trianerroad Ramp X test. I was going to do the 20 min FTP test but like James said that is kind of old school so I decided to try this one out. this is a new test that TR just put out on Friday. I did the test but not sure I did it correctly as I stopped pedaling once I knew I couldn't finish the last 1 min interval and I stopped( the test ramps up for me at about 16 W per minute). so after rereading this maybe I should have kept pedaling until true failure, not sure well anyways I got an FTP of 247W from them(as they calculate it and post it in my messages). Although I think if I do the traditional 20 min FTP test I am pretty sure I can hold about 280W for 20 min giving me an FTP of 265W which is where I think I should be. I am going to set up all the workouts on TR to the 247W FTP. I think it is probably better that I use this number as this was the result of an actual test.(even though I ended up stopping when I knew I couldn't hold that power for a full minute and I was probably supposed to pedal to true failure)

From TR:
This is an experimental test, and doesn't generate your FTP automatically.

Following a total of 5 minutes of warm-up, the test begins at around 50% of your FTP. Use any cadence that suits you, but as soon as you are pedaling slower than 70 RPMs, your test is most likely completed. It's important to pedal as long as you can, every second counts!

I was going to do James' Power Test but I woke up not feeling well so I bailed on the test. I just decided to warm up and do a build for about 20min then I went at 80% of Max HR for another 20min. 230W at 152bpm(Kickr) and 226W at 152bpm(Quarq on the Garmin) so pretty close to each other. I didn't feel great for the first 5 to 10 min(of the 20min at 80%) then the watts just felt easy. I am so out of shape that I thought the HR would just keep on drifting so I started up at 220W but in Actuality I increased the watts the 2nd half as I thought I was going too easy once I loosened up. Still power is very low for me at 80% HR. at least the HR wasn't drifting, I really thought my HR would drift up into the 160+bpm at those watts. That was a pleasant surprise. Improving slowly but surely.

C • AeT work 2

just trying to get used to the trainer rode it on Erg mode again.