The training thread: How was yours? (today/yesterday/etc)

[g-boaf]

Epic KOM on Zwift yesterday afternoon - was actually just riding with a friend but decided to push up that climb and wait at the top.

I had 22:12 with 265w average and 165bpm average HR, maxed at 185 at the top.

I beat one of the Dot Riders to get the KOM jersey.

[g-boaf]

Fulgaz today - a lap of Hautacam.

That thing has some steep parts!

[Mr Purple]

Returning back to things after two weeks overseas and some sort of virus last week.

The return to training is always a funny one - looking at the research I suspect the only real issue after two weeks is the deconditioning in regards to cardiac output and stroke volume. You can still sort of do everything ok, but at the expense of a much higher heart rate - like you don't have quite so much blood.

Either way it's annoying I absolutely flogged myself at the TdB with 3 hours at 179W average/214W NP and a HR of 167. Only to back up on a Z2 training ride two days later with 1:15 at 179W average/214W NP and a HR of 154. So it all comes back very quickly.

One of the Fulgaz riders who occasionally cheats took out two of my KOMs yesterday (while cheating just very slightly) so I thought I'd try some intensity stuff today. Absolutely obliterated him on both (I'm talking 20 seconds off a 1:46 KOM) so I'd say we're back in business. Showed him who's boss at least.

It's always a surprise when you actually recover lost fitness.

[g-boaf]

Superbagneres on Fulgaz today - average 231w.

I was running on just an espresso coffee this morning. No outside riding because the weather looks poor.

The climb: http://thecolcollective.com/col-collect ... erbagneres

[g-boaf]

Did some 10x1min this morning and then a 3x10min at 4.8w/kg.

That 3x10min should have been a 4x10min but I skipped the last 10min block as I thought I probably wouldn't make it through that. The first two blocks were okay but the 3rd one started to get tougher.

I cooled off with 16km ride with the regular "A" Constance group in Zwift.