Had a great workout today, but not by the bike numbers I tested to. They are just too low. Z4/95-100% should be hard but it just isn’t so. My work-around? Using a WAG. Instead of 183, I’m gonna go with 200 for now, tempered by RPE as needed till I retest (maybe this coming week).
The other issue I had were the hills. Couldn’t figure out how to manage the power swings going up and down with the terrain.
On the Bike: FTP=200 (WAG)
#1 – 8:16 @ 1.053, Cd 90
#2 – 8:23 @ 0.996, Cd 90
#3 – 16:05 @ 0.921, Cd 89 over cooked these, oops
#4 – 15:45 @ 0.958, Cd 91
Entire workout 1:19:23
TSS 116, NP 189, IF 0.944, VI 1.1, Cd 85
For the Run: Z2 @ 7:32; Z3 @ 7:14
10:25 @ 7:53 (uphill)
8:59 @ 6:43 (downhill)
From home the first 1.2 miles has 4 hills, all up. The first is the steepest and sets the stage. I know from running this route for years that my real pace for this section is Garmin pace +/- :30 seconds depending on my direction. So, by my estimation I did hit my targets OK. Actually, the 6:43 pace coming back was almost easier than the 7:53.
Looking forward to tomorrows run. I miss running……