family trail run. 6km, 46.13 at 7.39 pace, 62 vert
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Alarm went off at 0535 for a 22km run (Iād already stashed bottles and gels on my way back from OW swimming last night)ā¦hit snooze and went back to sleep.
Easy swap for Sundayās session and hope the bottles are still there 
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Bottles and gels for a 22km run?
Yeah i was thinking the same. (serious this time, not pi$$ taking).
But itās Poet, so heāll have a fully considered reason no doubt.
Cor my legs are tired today after last night!
Just taken a look at the numbers, and thatās as well as iāve ridden since my previous peak at the start of December. Still a way off that though weirdly, despite not feeling like i should be 100 miles away from there. Anyway.
Ramp test ftp is 275, but as iāve noted previously i think that flatters to deceive. So really happy to end up with 40 mins at 268NP. That was with a VI of 1.01 and an IF of 0.99. So a good session all in all. Thereās no way i would have pushed that hard through the whole race without being in that TTT format. Even on a race i think i wouldāve let the group go at the point i dropped and just rode it in.
If people are keen, these would be really useful sessions for me to continue with. 35-60 mins of top end threshold work. Like @funkster said on the Zwift thread, i know itās into spring/summer now, but would be cool to try to get a bigger group out at the races. We almost had 5 last night, and i think @jeffb would deffo have helped to up that average pace even more. ,
11 weeks out for me, and happy with progress so far.
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If you are holding that for 40 minutes in a warm shed thatās a good start, side note that I used my fan last night for the first time in months and I think it really helped.
Back on point, 270NP for 40 minutes probably means it wouldnāt be far off over an hour so your FTP of 275w probably isnāt miles off, but I personally find that a 20 minute test is a better idea of FTP than a ramp, Iāve touched 400W in a ramp an odd time but I think that would be miles off my FTP.
I think the standard things like 30 second flat out sprints with good recovery might be a decent session along with 4 or 5 minute reps around FTP.
Then a few hard Zwift races around 20-25 minutes, try and stick with a group or pick TTās if possible.
Appreciate you arenāt going to do them every week but most are sessions you can do in 30-40 minutes on the turbo.
Iād like to do a few more but will probably be doing some 10ās in the coming weeks but if people would commit every 3 or 4 weeks that might work. Shame they donāt do them on other nights.
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- IMUK is in 10 weeks, so trying to stuff my face on long stuff until then. Gut training
- I was gonna try and do it at tempo pace, see how long until I fail
- Bottles are just 250ml water, Cos itās been warm, but not warm enough for a vest
Cheers 
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Also, I seem to recall you having a gel and water on your recent 23km run?!?
Good point. I wear the vest more than I need to just to make it familiar. I rarely drink or eat on anything under a 21km road run but if itās much longer, I tend to eat and drink from the off.
I have an Aussie mate who is a multiple Kona and Ultraman finisher and his mantra is. āget away with as little you can in training and as much as you can in racingā.
I donāt fully subscribe to that but am somewhere in the middle usually but Iām making a concerted effort to train on more solid food these days.
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Oh - @gingerbongo was taking the Michael on my Strava for me still wearing a sleeved t-shirt and not a singlet (vest) on my 11km tempo in the week 
Iām not getting my bingo wings out!!!
Every IM Iāve done, Iāve had to stop for a 
or two.
Bike every damn time!!!
So just trying to settle the gut down and get it used to whatās coming, really.
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yes, you are right, i just checked. I did take a couple of clif shots on that half mara effort a few weeks ago and a sip of water. Fair point.
Generally if iām going steady i donāt take anything for a run of less than 2 hours. If iām doing speed or intervals i may take a bottle with me if iām down at the track. I have been eating shot blox on my bike rides though.
Havenāt eaten a gel in years. Though you make a good point, as i plan on doing so in Cotswolds, so i should probably buy a batch and train the stomach to ingest at high intensity. I can eat pretty much anything on my long slow stuff, but iāve not tried digesting under real duress in a while.
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Thereās also a massive difference in 21km on the road and 21km trail of vert sessions. If I did a vert session for 21km itās be close to 5hrs, so Iām definitely shovelling it in then!
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Nothing wrong with fuelling training sessions
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15 x 1km with 90 secs rest between sets, on the rower this morning. 18km total.
hit the same 500 split for every set. pleased with that
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One hour circuit
Flat on back.
Arms and abs mostly.
All I can manage in this state, may do a touch more later.
Everyoneās training normally inspires meā¦ today I hate you all!!
( not really )
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14km trail run, 1:16 at 5.25 pace, 150 vert.
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10km road run with 135mtrs climb in 47:12 @ 150bpm
Off
93km on bike with 1800mtrs climb in 3:50, NP=208, IF=0.74, Ave speed=24.3km/h 
Off
2225mtrs swim in 41:19, pace=1:42
Easy for me, Iāve been doing it for years 
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You couldnāt have ran another 10km???
Ha ha ha 
Bloody good work - FANTASTIC day for it.
Iāve just been gazing out of the window wishing I was out there
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No.
No, I absolutely couldnāt 
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70K wander for some cake and 2K OTBR, legs were a bit heavy from the Zwift last night.
Couple of exercises in the gym on the way home as well.
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