Cycling Workouts: Discussion/Encouragement/Sharing/Banter

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bobinski

bobinski

Legendary Member
Location
Tulse Hill
Norry1 said:
Today was just a 2 hr Z2 ride but Roy asked me to so a 2 minute max effort as well to "fill in a data gap."

Did it outside, bit chilly but nice. Did the 2 min effort, 15% below my best ever in 2021 but best this year or last. Weirdly, Intervals.icu increased my FTP by 1W on the back of it ^_^
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Every watt counts 😁
 
IrishAl

IrishAl

** Full Time Pro **
Location
N.Ireland
Norry1 said:
What does the rest of your plan look like, and where did the plan come from?
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My plan came from a plan I had around 6 years ago from a coach. I’ve tailored it since to fit the workouts into what time I can reasonably give to cycling which is 3 or 4 sessions at a hour / hour and 10 mins max during the week and a longer ride at the weekends. The original plan would have had me doing 3 mid week rides at 2 hours each but I just can devote that much time to it. I try and fit in the same theme of the workout into the hour blocks I have if that makes sense I.e. I take less warm up time and less recovery between efforts.

A typical week made up of 4 workouts from the list….
1hr Z3
4 x 5min Z5
2 x 18mins at FTP - I‘ll progress to adding in 10 seconds sprints every 2 mins during the interval
3 x 10mim at FTP
3 hours Z2 - usually on a outdoor club ride taking plenty of turns on the front

as the weather improves and my base fitness improves I’ll do a session of 8 x 30 second sprints

I attempted the 4 x 5min Z5 workout yesterday morning but failed the last two intervals. it was my first early morning workout as normally im an evening person. I blame taking a week off the bike last week!

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cyberknight

cyberknight

As long as I breathe, I attack.
Location
Land of confusion
struggling to find motivation today
spent all morning at hospital wiht min ck 1 then the afternoon was replacing fence panels ,late tea and now i have stopped i cant be bothered to do anything now
 
JuhaL

JuhaL

Guru
Didn't ride last 2 days because of work so interesting to see what Garmin recommended tomorrow. For now I have a feeling that I would like to do 2hr Z2 ride with few short 1min intervals, but tomorrow. Don't wanna do nothing too hard because I start my two night shift tomorrow (9:30PM to 5:30AM). Better think recovery as well.
 
JuhaL

JuhaL

Guru
Like I wished Garmin suggest base Z2 training today. I will probably do 2hr ride with 2 or 3 short max 1min harder intervals. Garmin suggest 3hr ride but I will do that when I have better time.
 
bobinski

bobinski

Legendary Member
Location
Tulse Hill
Best excuse EVER for abandoning a ride today

Started the Zwift Gran Fondo A 95km and lots of climbing.

1H 10 or so in, with a good group NP bang on 3w/k cat is clawing shed window trying to get in. I kind of ignore but he is getting a bit more scratchy. I look out again and theres a fox in the garden. Jumped off bike, threw open door and chased the fox away, slipping in my cleats and falling to the garden tiles. Cat looks at me as if i am a performance artist ^_^ He follows me back in the shed and acts a bit crazy for next 10 min or so as a rejoin and wait for a group to pace with. Going through titans myleft quad, where i fell, chooses to lock up :rolleyes:. I stop and massage and ease back back in but soreness and a sense of frustration take their toll and i abandon. Much to the cats happiness ^_^
 
Legs

Legs

usually riding on Zwift...
Location
Staffordshire
bobinski said:
Best excuse EVER for abandoning a ride today

Started the Zwift Gran Fondo A 95km and lots of climbing.

1H 10 or so in, with a good group NP bang on 3w/k cat is clawing shed window trying to get in. I kind of ignore but he is getting a bit more scratchy. I look out again and theres a fox in the garden. Jumped off bike, threw open door and chased the fox away, slipping in my cleats and falling to the garden tiles. Cat looks at me as if i am a performance artist ^_^ He follows me back in the shed and acts a bit crazy for next 10 min or so as a rejoin and wait for a group to pace with. Going through titans myleft quad, where i fell, chooses to lock up :rolleyes:. I stop and massage and ease back back in but soreness and a sense of frustration take their toll and i abandon. Much to the cats happiness ^_^
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Cats are complete twats like that. Fortunately mine tends not to show much interest when I’m on the turbo.
 
CXRAndy

CXRAndy

Guru
Location
Lincs
You were doing so well too when I popped onto your ride Bob

Cats can hold their own against Foxes, can climb trees too
 
bobinski

bobinski

Legendary Member
Location
Tulse Hill
CXRAndy said:
You were doing so well too when I popped onto your ride Bob

Cats can hold their own against Foxes, can climb trees too
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It was a good group, lots of banter and talking about music. A fair few A's too who were happy to lead allowing the rest of us draft at decent power.
I thought you were up ahead in another group so was hoping to catch and take the P :smile:
Mine, although only a 1y old is big. The other local cats dont come in our garden now. I think he was freaked out by the fact the fox didnt care.
 
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cyberknight

cyberknight

As long as I breathe, I attack.
Location
Land of confusion
Legs said:
Cats are complete twats like that. Fortunately mine tends not to show much interest when I’m on the turbo.
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like ours, i have the internal door to the kitchen shut when i am on the turbo so i can have the outer door open and the cat will want to go in and out multiple times when im riding,The rest of the day it will sleep for hours .
 
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