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.

Workout 31st May Marmotte climbs at 250W+

Do Marmotte climbs in reverse order.

Aim for 260W, taking a short break between to simulate transitions. 

Continue until unable to hold 250W for 30s. 

Mental focus: Regular form scans using mindfullness

Tech focus: Cadence at or above 72rpm.  

Result. ADH and Galibier went very well, breathing through nose helped.

After 3 hours started to suffer from saddle pain and lost motivation. Think this is an artifact of using turbo. For future will just do steady non stop tempo efforts,

Workout 30th May - Sella PB

Set new PB up Sella, don't sweat if it's only by a few seconds

Went hard on first half but then lacked confidence I could continue. Good test for future mental toughness workout

Workout 29th May 2019 - "WU" 20

Extend "warmup" to 20 minutes after 300W with balance SST.

Result: Managed this and set SB 7-12 minutes. Drop off after 12 minutes a bit too abrupt so will change for next time

Workout 23rd May Sella PB

Set new PB on Sella. Test of riding hard with tired legs

Done, knocked 2 minutes off best and won by 500m. Power not great at mid 280s but not bad given tired legs and lack of motivation once well ahead

Workout 22nd May 3h@250NW

Another go at 250NW for 3 hours. Will also be be a good test of new shoes and "ankling"

Managed this time on Marmotte, doing long sections of 250-260W. Ate 200g CHO and felt pretty good right through.

Workout 21st May 1xWU 3x8

Up warmup duration, rest then 3x8 minutes on start of Pordoi climb aiming to stay ahead of my pb done a few days ago.

This went better than last week. Set new PB on warmup than managed 3x31x for intervals.

Did Pordoi for first but then switched to Canal for last 2, using 2 tribes for interval timing.

Noticed that focusing on flexing ankle resulted in more watts for same RPE so will check this out in future runs

Workout 20th May Fat Burn Recovery

Fat burn recovery listening to a podcast and check out new shoes

Easy ofc. Upped cadence progressively as workout progressed to end in 90s.

Shoes good but seem to be even better with carbon insole 

Workout 19th May 3 hour tempo

3 hour ride @250NW

Result: Just fell a bit short at 248NW.  Mainly due to foot issues in right shoe.