Rock Cobbler Week 6

A big week, that was my plan, and while still following the TrainerRoad plan the rides are getting longer and the intensity is slowly increasing. Here’s how it shook out.

Monday TrainerRoad Pettit-1. Left GPS on...duh! Pettit is an hour of Aerobic Endurance spent mostly between 60-70% FTP. While riding 7 days a week every week is not the best thing in the world and trust me there are some rest days ahead and I really do find that I am better on a Tuesday if I ride on the Monday.

Tuesday. TrainerRoad Frissell. Usual 15 mins and cup of coffee at 5:30am blow away the cobwebs, aslo wanted to get to this this morning as I have a 3 hour ride tomorrow morning and need to maximize time in between rides. 4x9-minute intervals at 95% FTP with 9-minute recoveries at 50% FTP. Accuracy wasn't great on the high sections but consistency is getting better. Hips a bit tight too maybe due the higher than usual cadence work I did yesterday...or age...or both!

Wednesday TrainerRoad Flattop. An early start to get this done before breakfast! It was a bit of a slog and I struggled to find the right gearing, was either spinning at a good cadence and not enough power or at a lower cadence with too much power. Nearly 3 hours of Aerobic Endurance spent almost entirely between 60-70% FTP. Happy to get over this hump today and picked u a new 40k record and reduced it by 3 mins.

Thursday. TrainerRoad Spruce Knob. Just jumped in on this, held back a little of first 30 so I could meet target in second interval. 100% match on FTP target, Pushed harder on second 30 and was +5w. Spruce Knob is 2x30-minute intervals at 85% FTP with a 6-minute recovery between intervals. Week is shaping up nicely. Rolled 700 miles for month which is ok as I was down for a week with travel and being sick, still ~50 down on per day average for 10k year. Rolled 2000 miles on Vittoria Trainer tire. You can read my review of it here.

Friday. TrainerRoad Gibbs. Up and at it, another pre 5am start! Just cranking out the miles and filing the barn! Gibbs consists of 2 hours of aerobic Endurance spent between 60-70% FTP. Once I was in the groove cadence was good and felt strong. 61% in Z2!

Saturday. Inevitable come the weekend, come the weather, low cloud and gloom! That said 5 days and 10 hours on the trainer and was suffering from Cabin Fever! Plan was a 3-3.5 hour ride and a target of 50 miles in Zone 2/3. Mission accomplished, just over 2 hours in the 2-3 range and a little in Z4. Power zones were pretty well distributed which is not surprising given the climbs in the ride. Got caught in the rain during the last 5 miles so backed off otherwise would have gone sub 3 hours for the 50. Rolled 800 for the month!

Sunday. TrainerRoad Bald Knob and The Sufferfest The Other Side. 15 min warm up followed by 60 mins Endurance. Then switched over The Sufferfest  The Other Side and rode that at 85% and 10 min cool down. Short against today's target but I was over on yesterday!

Rounds out a big week with 566 TSS. 15:30 hours and 266 miles. Super happy!