Week 5

Tuesday

A Local Here. Still the hardest Sufferfest video ever in my books. Sprints 2 - 4 at the end left me drooling on my bike.

3 x 6 min laps: NP 257W, 260W, 261W.

5 x 3 min laps: NP 276W, 276W, 279W, 278W, 272W

4 x 2 min laps: NP 288W, 284W, 276W, 282W

110 TSS points.

Wednesday

A Downward Spiral. Thought I did OK but looking at the power numbers, it looks like I was a little down from the last time I did the same workout. NP 256W and 248W for the 2 sets. 80 TSS points.

Thursday

Third consecutive Sufferfest video, A Very Dark Place. This video really forces you to push hard. Really had a hard time on the last 2 sets. Although the Fabian Roubaix video on Lap 4 should really motivate people. Just something about trying to pound HARD over the cobbles just gets you to pour some more juice out.

5 x 4 min laps: NP 283W, 285W, 287W, 282W, 282W.

75 TSS points.

Saturday

The typical Saturday ride to Sempah with the boys. Felt really crap out of the gate but felt better as we got along. 2 x 20 up Sempah and felt better than previously. NP 259W and 261W. Attacked just after the climb on the Hartamas ramp and pushed all the way til the Penchala toll. 200 TSS points.

Sunday

130 km ride to the Mantin toll on LEKAS and back. Supposed to be a steady ride but with Leonard in tow, it was steady alright. A steady 33 km/h average and 35 km/h for the last 2.5 hours. Even threw in an attack after the Kerinchi toll just for kicks. Breakdown of the ride:

1-Utama Junction to Beranang R&R: NP 205W, average speed 32.8 km/h

Beranang R&R to Kajang Petronas: NP 210W, average speed 35.0 km/h

Kajang Petronas to TTDI: NP 217W, average speed 35.6 km/h

250 TSS points.

So total for the week was 715 TSS points. One more week of work and then I can dial it back down a bit.

Week 4

Still a little low on the TSS count, but a good quality week overall. Although I only managed 4 rides. Was supposed to ride Tuesday but was REALLY tired after coming back from Penang. Slept the afternoon away. Man, being 30 really catches up with you...

Monday: To Balik Pulau and back with FTP on Sardon and tempo on the coastal road. Sardon NP 268W and 264W, tempo NP 217W. 125 TSS points.

Wednesday: A Very Dark Place. 6 x 4 min, AP 265W, 277W, 281W, 284W, 284W, 288W. 80 TSS points.

Thursday: A Local Hero. 3 x 6 min @ FTP AP 251W, 251W, 253W. 5 x 3 min AP 260W, 265W, 270W, 271W, 261W. 4 x 2 min AP 288W, 284W, 286W, 272W. 100 TSS points.

Saturday: Big Puncak Alam + Dragnoback loop, 3 laps ascending power all Zone 3 NP 214W, 219W, 225W. 300 TSS points.

The Saturday ride was HARD. Done in the pouring rain for the first 2 laps. Pushed it on the last lap with a raging headwind on the front straight. Rolling climbs were hard coz there is no momentum to take up to the top. Seems like the climbs from the reverse side are all small chainring climbs, steep up, shallow down, and is reversed if done from the other side.

Week 3

I was pretty lax in updating this blog last week. No excuse other than being forgetful, and lazy. Week 3 was supposed to be a big week before a recovery week, but Hari Raya Aidiladha being where it was in the cycle, it became a lower TSS week instead. Part recovery week, some might say. Despite being a low TSS week, I still managed to log 4 quality rides for 490 TSS points. The weeks workouts are as below.

Tuesday: Downward Spiral. Main Sets NP 249W and 256W for 85 TSS points.

Wednesday: Revolver. Main Set NP 266W for 75 TSS points.

Thursday: FTP set. Over/Under at FeesstNP 234W + 6 x 5 min with 1 min RI NP 240W for 75 TSS points.

Saturday: Long hilly ride in Penang. Sardon 1 NP 259W, Sardon 2 NP 250W, Sardon 3 NP 252W, Teluk Bahang 1 NP 254W, Teluk Bahang 2 NP 261W, Sardon 4 NP 247W, total elevation gain 1550m for 255 TSS points.

But of course, any weight loss potential was thrown out the window thanks to gorging during the Selama Aidiladha Meat Fest. Oh well. It was a "recovery week", anyway, kan?