I have never really had a real training plan or done anything besides trying to keep up with people faster than me.
I hope all of these over-under intervals do something, because they definitely feel like they’re doing something 
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I been doing intervals for the last month, for the first time in 15 years I reckon. Will see if they work at the CX nationals on Sunday.
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you guise still harnessing the power of data to enhance your cycling performances? i’m taking a trial month of Xert for a test spin and I think I might start paying for it. Has it been discussed here yet?
I did a power test on the trainer today, and my result was super depressing! I’ve started working with my old cycling coach again to try and find some sustainable way to train and feel fit enough to do challenging things and have fun on the bike again. It’s really hard knowing what my body used to be able to do and seeing a concrete measurement of how much less I can do right now. I hope that I can 1) make some real improvements in my fitness, and 2) make peace with where I’m at now and what I can realistically expect.
Still, ugh.
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This hurt today. Something about >1min efforts that just suck. Watts are high and if you let the cadence dip, you’re fucked when using erg mode. Last set I ended up having to stand for the final 30sec of each rep.
Did this last week. It hurt too.
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Erg don’t lie
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I finally got around to looking at a ride file I recorded during a lift assisted bike park day. I have a power meter on the endro bike again, so I thought I would quantify the actual difference in heart rate versus power for gravity-oriented disciplines.
Location: Timberline Bike Park
Moving Time: 3 hrs (including lifts)
Total Descent: 8500 ft
TSS: 59
TRIMP: 100
For reference, the laps were about 15 minutes for 4 miles with some light pedalling. So it was a pretty significant difference in the HR versus power.
So I got a pretty mild umbilical (belly button) hernia. Anyone ever have one of these before? Seems like I should be able to ride still but I’m afraid of making it worse, wondering if I should just avoid anything over threshold for now but maybe I’m being overly cautious by doing that. It doesn’t hurt or anything, but the doc said to avoid anything that increases intra abdominal pressure. So lifting is out (just as I was getting adapted to it again), probably a bunch of core work that I wanted/needed to do is out. A good chance to get more low intensity volume in I guess, if I can make the time
HY did first bike race in 5 years
WTH rode super dumb and solo-bridged to the lead group like 3 times in the first 15 minutes
HY training plan probably working?
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Better than dragging the whole field with you
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it was super cool until my legs detonated at the hour mark!
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also I have TR referral codes now if anyone wants to try it for a month 
same
So is there any trick to doing over-under intervals outside? I’m enjoying the TR workouts but it’s tricky to line the timing up with routes and their terrain. Mostly I’d like to not be doing 40+mph downhill while I’m trying to do 105% of FTP.
Pull your brakes
Flat route or a steady climb
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Ideally, find a 3-5% grade that you can smash up for at least 10 minutes. Rinse and repeat.
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I wish there were more 10min+ climbs around here…
Logically grabbing the brakes makes sense, it’s just overcoming 30 years of muscle memory that braking means letting off the gas.
There’s also https://airhub.com.au/
I’ve yet to find a stretch of anything here that lets me ride uninterrupted for longer than ~12 minutes. I know thousands of fast guys come from this area, but I have no idea how they do intervals.