Week 21

Monday: Did 2 x A Very Dark Place at low Zone 5 for the ON sets, targeting above 273W. 115 TSS points.

Tuesday: Balls out effort for HHNF. All above 95% of FTP. NP 251W, 253W, 254W. 100 TSS points.

Thursday: 2 x 20 (1 min @ 280W, 1 min @ 220W) Over/Under. NP 255W and 256W. 85 TSS points.

Saturday: The first of our 9 hour rides. Home - Bukit Hantu - Perez - Klawang - Kuala Pilah - Senawang - LEKAS - Home. Managed 271 km @ NP 198W. Had a hard time after the LEKAS toll Kajang side as I was close to bonking. But managed to get a 2nd wind as we got to the Taman Desa hill. having Leonard as a carrot definitely helped. 500 TSS points.

800 TSS points with some solid weekday rides and a 9 hour ride. Just one more big block before we start to taper for Flanders.

Week 20

Tuesday:Wanted to do 16 short hill climbs to emulate Flanders, but only got up to 12 before the legs told me to shove off. A combination of a heavy weekend and not eating for a medium length ride left me quite shagged. 12 times up Kiara at a bigger gear for some low cadence work to prepare for steep bergs. All intervals were above FTP. 180 TSS points.

Thursday: Some low VO2max work on the trainer. Wanted to go for 12 sets to be equivalent to Tuesday, but legs rebelled so only completed seven sets @ 280W doing HHNF. 90 TSS points.

Saturday: Wanted to do a big figure-eight loop from the Bukit Merah toll. But had to cut it short as legs were feeling heavy and blocked. Turned for home after breakfast stop in Selama. Managed to get in 143 km still at mid Zone 3 for 295 TSS points.

Turns out doing something stupid like the previous weekend had a detrimental effort. "Surprising", I know. A semi-recovery week, it turned out to be. Only 560 TSS points this week. Hopefully the legs come around for the last two long rides of this training block.

Week 19

Monday: Did Hell Hath No Fury with Extra Shot at high Zone 3 for some sweet spot training. NP 240W, 242W, 245W. 115 TSS points.

Tuesday: Backing a hard ride the day before with some VO2max work. A Very Dark Place with NP 293W, 303W, 306W, 303W, 306W. 80 TSS points.

Wednesday: A short and sweet Revolver before heading off to the Dashboard Confessional gig. Went for 330W for the ON sets. NP 282W. 65 TSS points.

Thursday: Did the HHNF + Extra Shot combo again, but this time aiming for 95% of FTP for a Zone 4 workout. NP 249W, 245W, 247W. 115 TSS points.

Saturday: Didn't know how the legs would respond on the long ride after 4 days of hard work. Did Broga Classic from home with the boys. Felt decidedly average at the start but ended up well. Good threshold climbing work all the way with a PB up Perez (time) from the other side. Bukit Hantu NP 253W, Bukit Lenggeng NP 261W, Bukit Tangga NP 263W, Perez NP 240W. Solid long ride for 440 TSS points.

Sunday: Backed up the LONG ride with a mod-hard ride with P2K. Initially we were supposed to go to Kuala Selangor but detoured to Batang Berjuntai after someone hit a bump and fell hard. As well as I was feeling rough after a hard start post Indian temple. The pack were dawdling after the breakfast stop so I pushed on to see how long I could last before being caught. Turned out almost until the end at Satay Hill on Guthrie. Too bad I was in the motor lane and the pack was on the highway. Would have been interesting to see if I could have held on as they sped up the last hill. NP 243W for my breakaway effort.

A big week DONE! 975 TSS points with a mod-hard ride they day AFTER Broga Classic from home. If that doesn't prepare me well for Flanders, I don't know what will.