Workout 19th June

Good climb up Stelvio yesterday. Will aim to do similar up Sella today followed by some spin ups.

Workout 17th June Boiling a Frog

Boiling a Frog aiming to improve on yesterday

Went well, new PB then did a VR and went harder than I expected to setting new MPA and myFTP of 320W. 

In doing so ticked final box to become a Rouvy Legend...

Workoout 13th June Low Carb Race

Eggs for breakfast then race

Workout 12th June Final hard session + Xert fields

Do warmup long rest then Sella climb then just push TSS before recovery day.

Install Xert Whats my FTP and MAP fields to see how they work for motivation. 

Went remarkably well. Surprised to find my weight up to 155lbs which I guessed must be due to glycogen+water.

So set an arbitrary target to lose 5lbs+ during the session and did a series of workouts including warmup to 7 minute hard, short sharp intervals and Sella on G6.

Hit target but best thing was how good I felt and how time flew by. Ended up doing over 4 hours at 242NW, 242 also being TSS number. Post ride felt great, really strong not at all tired or sore.

Workout 11th June 20 then Boiling Frog

Do 20 in test mode doing chunks at 312+.

Focus heart rate.

Then see how far I can get on Boiling Frog 

Went well but Rouvy watts turned out to be misleading.

Felt tired later in the day, think combination of terrible weather and out of comfort zone training.

Workout 10th June Push 20

Push 20 minutes higher. Then Stelvio in G7

Went OK but lost confidence towards the end. DId Sella instead of Stelvio and went fine

8th June Workout Repeat yesterday

Repeat yesterday but with lower power target and different music

Workout 7th June 20 minute followed by single ring climbs

20 minute aiming to exceed Rouvy 312W. Follow by climbs keeping to single rear gear

Went badly, struggled after just 7 minutes. Not sure why, may be the format of the workout, the music or effect of a full day off

Workout 5th June Stelvio

Aim for Stelvio PB. Just keep in touch first 30 minutes then push on in second half.

Focus. Mental toughness: keep going to finish. 

Started strong but just lost it after 30 minutes. Lack of internal focus was the key issue. Will take a rest day and retry.

Workout 4th June Long Ride with Efforts

Long ride with efforts to keep NP high.

Focus: Higher cadences with Brad Wiggins thought of legs as pistons 

Went well but cut short by downpour 

Workout 2nd June WU+8mins

Up workout power then do 3x8 minutes at 300W+ in 4x2 minute chunks.

Result WU short but 8s better at 320-310W

Workout June 1st Fat Burn Recovery

Fat burn recovery catching up with Giro and listening to podcasts.