Cycling Workouts: Discussion/Encouragement/Sharing/Banter

[Norry1]

Recovery ride on Thursday, day off yesterday - 3hr endurance ride outside planned today with a 30 min max effort/FTP test at the start. I managed 260W for the 30 mins a month ago, hopefully improve on that today.

Well, very pleased with the ride today. Managed 276W for the 30 minute test which is quite a step-up in a month.

Roy reckons we've done enough work on FTP for a while and now it moves to race readiness i.e. short hard efforts and recovery - durability. Things get horrible quite quickly

 

[Ming the Merciless]

Sometimes you have to just work with what you have!

Yep, and it’s fun using my less suitable bikes sometimes

 

[Legs]

The Gorby. Failed on the fourth 5-min interval at 350W (112% FTP). I knew it was going badly when I had to get out of the saddle to turn the pedals over. Dialled down to 300W, regrouped and went again at 325W.

 

[BurningLegs]

Travelling with work this week so only able to train Monday and then today, but did 90mins low intensity then a Zwift race on the mountain route.

Entered the B Cat and finished 38/368 in B. Happy with that considering I’m a low B, and that I already had 90 mins in the legs. I was fuelling the low intensity knowing I was planning to race, and fuelled in the race too. Didn’t get close to your 140g though @bobinski - I only did about 80g in 2.5 hrs so could have done more but I felt okay on it.

Also got this at the end:

This means most of my power numbers are now comparable to last year/season so you never know, I might get some PBs in the summer! 🙂

 

[bobinski]

Travelling with work this week so only able to train Monday and then today, but did 90mins low intensity then a Zwift race on the mountain route.

Entered the B Cat and finished 38/368 in B. Happy with that considering I’m a low B, and that I already had 90 mins in the legs. I was fuelling the low intensity knowing I was planning to race, and fuelled in the race too. Didn’t get close to your 140g though @bobinski - I only did about 80g in 2.5 hrs so could have done more but I felt okay on it.

Also got this at the end:
View attachment 683107

This means most of my power numbers are now comparable to last year/season so you never know, I might get some PBs in the summer! 🙂

Excellent work Nic.
I would be happy with that come mid june.

 

[Norry1]

Travelling with work this week so only able to train Monday and then today, but did 90mins low intensity then a Zwift race on the mountain route.

Entered the B Cat and finished 38/368 in B. Happy with that considering I’m a low B, and that I already had 90 mins in the legs. I was fuelling the low intensity knowing I was planning to race, and fuelled in the race too. Didn’t get close to your 140g though @bobinski - I only did about 80g in 2.5 hrs so could have done more but I felt okay on it.

Also got this at the end:
View attachment 683107

This means most of my power numbers are now comparable to last year/season so you never know, I might get some PBs in the summer! 🙂

Nice increase

 

[Norry1]

Definitely Martin! That last post ( or novel…) was me locking myself in.

Great idea on the weekly check in.

A decent enough week for me:-

M - 25 minute run (couch to 5k)
T - 2 x 18 mins @ FTP
W - 25 minute morning run & 1hr recovery on bike
T - Splitters race - awful race for me but averaged out at Z3 for an hour so it’ll do
F - 2h Z2 outdoors
S - 3 x 10mims @ FTP
S - 2h Z2 outdoors with a couple of 1 min efforts

On top of that I’m getting in 30 minutes of a walk before breakfast most days - the brighter mornings have helped with the motivation.

And what I’m really happy about is that finally I’m starting to drop the weight after months of trying. The last 4 weeks I’ve finally got my act together in terms of will power so no post dinner snacks, and no comfort eating during the day (work has free pre-packed sandwiches and free chocolate bars and I was guilty of taking a mid morning bar of chocolate just for the sake of it). I’m feeling better on the bike for it so fingers crossed I can keep it up for another month - Mallorca cycling trip is 3 weeks tomorrow.

View attachment 682278

@<Tommy> @IrishAl AHEM

 

[bobinski]

The weekend training started well for me. I had another 80-100km ride planned for yesterday. Crap weather would have made for a long turbo session but best plans ruined by a sleepless Saturday night after Kath got covid for 2nd time in 4 months. I am currently nervously wearing a mask in my own house to avoid getting it again! 🙄😬😁

 

[Norry1]

The weekend training started well for me. I had another 80-100km ride planned for yesterday. Crap weather would have made for a long turbo session but best plans ruined by a sleepless Saturday night after Kath got covid for 2nd time in 4 months. I am currently nervously wearing a mask in my own house to avoid getting it again! 🙄😬😁

Oh dear. Good luck.

 

[IrishAl]

@<Tommy> @IrishAl AHEM

Ta for the reminder Norry 😂. I was actually just logging in to Cyclechat knowing I had an update to do honest.

Another decent past week for me. Still getting a good 30 minute walk every day before work
M - morning run (5k) then walk and recovery spin in the evening
T - 2 x 18 min at FTP (285w)
W - 60mins Z3
T - 5k run
F - 4 x 5 mins Z5 (325w) - I had planned 5 sets but in the end was happy to get the 4 fair play @Legs for the monster watts you did on a similar workout and getting back on to finish off a 5th
S - 3.5h club spin
S - 1h mixed zone workout

Diet has remained fairly clean and downward trend continues

2 weeks to Mallorca

 

[Norry1]

Ta for the reminder Norry 😂. I was actually just logging in to Cyclechat knowing I had an update to do honest.

Another decent past week for me. Still getting a good 30 minute walk every day before work
M - morning run (5k) then walk and recovery spin in the evening
T - 2 x 18 min at FTP (285w)
W - 60mins Z3
T - 5k run
F - 4 x 5 mins Z5 (325w) - I had planned 5 sets but in the end was happy to get the 4 fair play @Legs for the monster watts you did on a similar workout and getting back on to finish off a 5th
S - 3.5h club spin
S - 1h mixed zone workout

Diet has remained fairly clean and downward trend continues

View attachment 683357

2 weeks to Mallorca

Looks like a pretty solid week.

 

[BurningLegs]

Looks like a pretty solid week.

Yes I thought that. Presumably given there are two weeks to go, it's a big week next week @IrishAl then an easier week before heading off?

 

[Ming the Merciless]

Another VO2 max session today , now my main bike is back in action. A solid 5 interval sets with 2.5 minute recoveries. Seems to take the first couple of sets to fully warm up and open up the legs and lungs.

My VO2 max seems to be moving steadily in the right direction. Not bad, as I’ll be 57 this year. Clearly genetic limits not being reached, despite what they say about decline with age.

 

[BurningLegs]

View attachment 681991

I did this one today, and enjoyed it. I would have been happy to do a third “climb” on this one, or some more punchy stuff in the final climb.

It was a nice workout, would recommend to anyone 🙂

 

[HLaB]

Other than my recovery commute today, I made today a recovery day so I could listen to the 🏴󠁧󠁢󠁳󠁣󠁴󠁿 game. I did my VO2max session last night instead. I did on a flat virtual course so I could concentrate more on cadence. I could only spin at 89-95rpm in intervals with near 0 gradient I needed to be pedalling at 100-105rpm to meet the target and or focus on power delivery. I didn't have it in me last night.

I had a little more mojo the last couple of VO2max sessions I have had of late but I had a rest day before them.

PS I am trying to type to take my mind off biting my nails . Ya dancer 🤗