Thanks for the advice. I achieved my overall best Full Frontal performance today and I think the advice about how to pace the MAP had a positive psychological impact even though I don’t know if that’s how the test went because I try to avoid looking at numbers while I do the efforts. At the end of each segment I felt like I could have gone just a bit more so I think next time will be even better as I get more practice at pacing these efforts.
I think I really messed up the sprinting technique as my NM dropped by like 10% compared to last time! Today was the first time going into the MAP section where my legs did not feel like lead from the beginning, I actually felt kind of strong to start it! I wonder how much of that has to do from the poor sprint performance making my legs not as fatigued as usual going into the MAP section?
TLDR. I had best overall 4DP numbers today, but I messed up the sprints. See full story and screenshots of results below. My rider type changed from Sprinter to Rouleur, but like I said, I messed up the sprints today. Fantasy me definitely wants to be a rouleur or puncheur though. I don’t care so much about the sprint performance, but I definitely want to continue to work on my VO2 max. Any suggestions for a next workout program from the Sufferfest library?
Today’s morning sequence went something like this: woke up, told myself I wasn’t going to overeat breakfast this time, began dreading FF and MAP performance - “there’s no way that half-monty 280 watt MAP is correct.” Made a double portion of steel cut oats (about 280 kcal), with a huge banana, some coconut shavings, chocolate chips, dollop of yogourt and a small glass of milk. Regretted overeating and decided to wait longer before exercise compared to last FF attempt. Had a latte. Played with the dogs a bit. Tried to talk myself out of my anxiety. Watched some Giro d’Italia and used a massage gun on low setting on my thighs for a bit. Watched some more TV. Foam rolled my thighs. Did the Pre-Ride Activation Yoga session. Played with dogs. Weighed myself.Did the GCN Ready, Steady, Go session while watching more Giro. Walked around a bit and delayed the FF. Ate a medjool date and a cookie. Did the Breathing to Crush Them session (even though I hate box breathing).
Started FF feeling pumped and positive and telling myself “you can do this! Don’t focus too much on the numbers, you’ve been training consistently for 22 weeks, you know you’re fitter, you’re performance today doesn’t really matter because you’ve enjoyed all the training! You know you’re better because you actually finished Nine Hammers while keeping the efforts at 100% for the first time ever recently (vs the two previous times lowering it to 85-95% partway through and still feeling like I died at the end). You’re not a competitive athlete, you just discovered that you love cycling late-ish in life (mid-30s), and this is just for fun and to get in shape.”
Started FF, took a couple mini-breaks to check on the dogs who were crying about something to make sure nobody was injured. Finished the warmup. Messed up the sprints and was disappointed, but I didn’t let it get me into too much of a funk. Started MAP thinking “my legs don’t feel like they weigh 500 lbs each today, maybe this will go well for once?!” Noticed my power output was around my Half-Monty predicted MAP of 280 and breathing felt ok - tried to keep my cadence around 100 RPM, but while avoiding looking at the screen too much because I didn’t want to focus on the numbers and get into an anxiety spiral so I just kept my head down and tried to force out consistent power. I peaked up every now and then and saw the power was still up there which gave me a huge confidence boost. Started the FTP and noticed my numbers were way higher than last time. Again, kept my head down for most of it. Started thinking again about how I wished I had time trial bars because I never feel comfortable and always switch my handle bar position. Finished FTP with a little extra effort and wished I gave it a little more overall. Went into the 1 minute pretty high power and it dropped quickly and about 30 seconds in I think I lost the mental game and my legs kind of felt like jelly, yet not really fatigued, and my power numbers dropped, but I finished it and it felt ok, just not my best effort.