Cycling Workouts: Discussion/Encouragement/Sharing/Banter

[BurningLegs]

I was ill last week, but got back on the turbo with a pretty light session of 8x3min threshold at varied cadence, then an hour of Z2. Felt good during and after, so back on it this week.

Going to do a test tomorrow - current 4DP profile has me as follows
NM: 813W
AC: 379W
MAP: 260W
FTP: 219W

Hoping for an increase across the board on these (and they're low compared to my typical number so should be doable) - will report back when the results are in!

 

[bobinski]

I was ill last week, but got back on the turbo with a pretty light session of 8x3min at varied cadence, then an hour of Z2. Felt good during and after, so back on it this week.

Going to do a test tomorrow - current 4DP profile has me as follows
NM: 813W
AC: 379W
MAP: 260W
FTP: 219W

Hoping for an increase across the board on these (and they're low compared to my typical number so should be doable) - will report back when the results are in!

Are you going to do a half monty or the full 4dp?

 

[BurningLegs]

Are you going to do a half monty or the full 4dp?

Going to do the full test. I really don't like ramp tests!

What do you tend to go for?

 

[bobinski]

Going to do the full test. I really don't like ramp tests!

What do you tend to go for?

Only ever done the 4dp. I did try a HM last year but wahoo fan disconnected and so didnt respond to rising HR and i collapsed at 240w but actuallt close to numbers below.

Last one was a year ago so you can see i don't like doing them too often.

NM-796
AC-382
MAP-290
FTP 252

ftp rises and falls while map stays remarkably consistent regardless of fitness level.

 

[Norry1]

2 hour Z2 today on the turbo watching cricket.

Zwift ZRL Race tomorrow

 

[Ming the Merciless]

2 hour Z2 today on the turbo watching cricket.

Cricket sounds suitable. You don’t want anything too exciting…

 

[bobinski]

2 hour Z2 today on the turbo watching cricket.

Zwift ZRL Race tomorrow

I only did an 1h z2 post work and it was a relief to finish! Sometimes z2 is tougher on the legs than it should be.

 

[BurningLegs]

Hoping for an increase across the board on these (and they're low compared to my typical number so should be doable) - will report back when the results are in!

Good news - an increase across the board!

NM: 813W -> 874W
AC: 379W -> 384W
MAP: 260W -> 280W
FTP: 219W -> 224W

Happy with that - will probably test again around 6 weeks or so.

 

[Norry1]

Good work 👏

Good news - an increase across the board!

NM: 813W -> 874W
AC: 379W -> 384W
MAP: 260W -> 280W
FTP: 219W -> 224W

Happy with that - will probably test again around 6 weeks or so.

 

[Legs]

Good news - an increase across the board!

NM: 813W -> 874W
AC: 379W -> 384W
MAP: 260W -> 280W
FTP: 219W -> 224W

Happy with that - will probably test again around 6 weeks or so.

Shame you can't be putting that power to good use on Thursday night with us, Nick!

 

[JuhaL]

I have bit of flu so have to wait next workout. But it would be tempting to try workout what Garmin suggest to me today. 15min 65% warm-up, 8x2min 113% intervals + 8x1min 56% recovery and 15min 56% cool-down. That suppose to be VO2max workout.

 

[BurningLegs]

Shame you can't be putting that power to good use on Thursday night with us, Nick!

Yes! I'm sure there will be another opportunity, though

 

[Legs]

I did this bad-boy this morning before the rest of the family got up. It's from the Zwift Academy Tri plans from 2019/20. It's 4 sets of 4 x 2mins@310W / 30s@170W. The mental part of it is quite tough - knowing that there are 16 of those efforts...

My Garmin Dual HRM hasn't been playing ball with Zwift since the last software update... On Saturday I could get the Bluetooth to pair but couldn't get the HRM to connect (this usually requires a squirt of water over my chest and can be resolved within a minute or so), but this morning Zwift wasn't even recognising that the heart strap existed. I used it with my Forerunner 230 watch on Sunday morning and it was fine, and I unpaired it from the watch before trying to connect, but no joy...

 

[bobinski]

Good news - an increase across the board!

NM: 813W -> 874W
AC: 379W -> 384W
MAP: 260W -> 280W
FTP: 219W -> 224W

Happy with that - will probably test again around 6 weeks or so.

Nicely done. The MAP increase is apparently a good indicator for future gains.

The last minute of the 4dp is the worse minute i have ever experience on a bike

 

[Ming the Merciless]

I’ve got a beast of Vo2 max 6 x 8 x 30 / 30 to do this week. I was due due to do it today but I’ve been treating some paint chips and surface rust on chain stays and left drop out. In 24 hours the top coats applied today (already dry to touch) will be cured and ready to reassemble bike. First test the aforementioned workout. Then next week I roll into a taper ahead of my first qualifier for Paris Brest Paris.