The start of another 4 week build cycle. The miles are racking up very quickly now and looking back since May I have ridden 2,838, which is an average of 709 a month! September looks like it’s going to be that and a few more!
Monday. TrainerRoad. Recovery Ride. Nice easy spin around 55% FTP and a quick spin up and left GPS on! :-/
Tuesday. TrainerRoad FTP Test. FTP Test today, 5 mile warm up before starting the TR 20 minute test. Warm no problem, struggled with the 5 minute 110% section. Hung on for the 20 minutes which was at 238W. in the end the result was 228 down 5 watts from the existing 233 so I left it as is.
Wednesday. TrainerRoad Townsend.Townsend consists simply of 1.5 hours of Aerobic Endurance spent between 60-70% FTP. Legs felt tired towards the end. Long dull sets.
Thursday. TrainerRoad. Kaiser-1. Kaiser -1 is 2 sets of 3x3-minute VO2 Max repeats at 115% FTP with 3-minute recoveries between intervals & 6 minutes between sets. Extra 3 mile Warm up and 1 mile cool down. Nice grit teethed ride.
Friday. TrainerRoad. Recovery Ride.3/4 of Black @ 80%
Saturday. TrainerRoad Mount Hope. Nice solid hard work ride. 5x10-minute intervals at 95-99% FTP with 5-minute recoveries between intervals.
Sunday. BLG! Big Long Ride! Went for time over distance. Goal was 6 hours or 100 miles, whichever came first, nearly made it, have to ride faster next time! Couple of PRs reinforcing that the climbing work is paying off. Need more big rides like this and longer over the next two months. That said a solid week with 215 miles in the bank.
So a good solid start to this four week build cycle
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