Category Archives: Remember!

Sour Spots

These were not sweet. I started them tired and finished exhausted. I’m not feeling that I’m improving during the last two weeks. The (same) training sessions are feeling as hard, if not harder than previous and the metrics are stagnant.

This tells me that something needs to change. I’ve been following the same protocol for a very long time and I’ve probably adapted to it and somewhat settled into it. It’s time to shock the system and stimulate fitness in another way.

My first thought is to double up on the VO2 max sessions for a few weeks. My legs don’t exactly like this thoughts but I suppose that’s probably the point. So have I just decided what to do? Let me talk to a few people and decide tomorrow. Now it’s time to recover.


Work: 654kJ
NP: 229W
Av. P: 223W
TSS: 61,1
Av. HR: 154 bpm

Splits Today (Av. Power):
234W, 234W, 237W, 234W, 233W

Last Sessions (Newest on top):
234W, 229W, 235W, 235W, 249W
226W, 227W, 225W, 229W, 225W, 242W
236W, 238W, 239W, 239W, 264W
229W, 228W, 231W, 229W, 258W
226W, 221W, 225W, 228W, 246W
223W, 225W, 227W, 228W, 240W

Screen Shot 2016-03-17 at 23.09.32

VO2 Max…

Just putting this up here to give myself some motivation… I’ve been finding things to do around the house this morning just to avoid or postpone this session.

10 minute w/u and then:
3 x [12 x (0:30 @ 130% FTP, 0:15 @ 50% FTP)] on 3:00 RI

130% FTP works out at 327W
Here goes.

Last time I did this session I got:
439kJ, av. 222 W, NP 240W, TSS 54,0
Today I got:
474kJ, av. 239 W, NP 258 W, TSS 57,2

TSS is relative to FTP, which has increased, so the increase there shown an increase in relative work –  not performance. With that in mind, the performance increases need to be scaled down somewhat. They are not as good as they look.

Screen Shot 2016-02-06 at 11.18.25

I must remember the following for next time.

The set is not THAT hard.
First three sets are easy.
It only gets difficult after about six.
Don’t fear this session.

Great MTB ride

I’ve been sidelined by a saddle sore for a few weeks now. During times like this it’s easy to forget the good; to forget why you do what you do. Even when you are at peak fitness, injury free, you can get mowed down by the competition and feel : “Why do I do this?”.

Today I got back on the bike, with no real enthusiasm and just hit the NICK trail. Two minutes in I was having fun. Everything just flowed – the hills seemed short, the technical sections seemed easy, the bike seemed to just do hat it had to. I nearly laughed out loud because I was having so much fun. So because of this, I’ve added a new category to my posts: “Remember!”.

It’s a tag I can click when I need to remember why I do this. Today is the first of what I hope are many of these posts.