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For this workout the instructions don't quite match the workout. Those red bars you see in there don't really match up with anything he said, they were alternating 110 RPM and 85 RPM cadence drills. It's the latter section of sweet spot pedaling with 10 bursts of 20 seconds each that is the large green blob at the end, but even that was hard to predict when it would be and what he meant by bursts. The text given during the workout gives you 120 RPM drills for 30 seconds followed by 80 RPM for 2 minutes.
You'll see in the middle that I have a spot where it looks like I died. As it turns out my heart rate monitor was dying and I tried to swiftly replace the battery while not stopping the workout. After the workout I rode another lap around Watopia for a total workout of 1:30hr.
This is a pretty fun workout, not very intense power wise, but don't that fool you, the cadence drills will wear down on you over time.
Feeling pretty good after my workout yesterday and a day of recovery I'm back this morning for the second day of the challenge.
This was a bit tougher than I thought it would be. A current problem with Zwift workouts that you have to ignore is the Gold Stars on these small micro bursts. As I stated in yesterdays exercise it takes about 10s to go from the 130W recovery to the 384W burst. Out of 15s that means you are failing that segment. Oh well, the important part is to put in the effort on each segment.
A complaint I do have is how ERG works on these. After taking 10s to gear up to 384W and sustaining it for another 5s it takes a good amount of time to spin back down to 130W for your recovery. Instead of getting 15s of recovery you end up getting a spin down of 5-10s and maybe 5s of recovery. I've tried a few things to help mitigate this and what seems to have worked the best was in my third set to simply push through for another second or two until you feel the brake give way and the watts start to fall. By that time I was already hurting and my cadence was hurting hitting 50-60 RPM quite a few times.
Overall I really enjoyed this workout, it feels like it would be good for those crit races with heavy breaking and sprints out of corners, or for sticking to the group on road races.
Finished up this workout with another lap around London PTR and back to the finish line, breaking my old PR for the lap, and bringing total workout time to 1:35hr.
After a summer of fun riding outside, testing new equipment, riding with power, and enjoying 80+mi rides every week I have now started to settle into turbo season. Today I started a new training set on the indoor training app Zwift called Hunter's Challenge, designed by Hunter Allen of Peak Coaching Group.
The first days was by far the hardest to kick the habit of wastefully checking my email, Facebook, news feeds, and other such time wasting habits that I have developed over the years. One quote constantly comes back to me from Tim Ferriss’s book The Four Hour Work Week, “Am I inventing things to do, to avoid the important?”