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Week 1-5: The actual start was on 20.10.2014 with mix of EoS/Fitstar workouts, endurance rides on Saturdays, v.d.Linde rides on Sundays and AA-phase weight trainigs, R&R week in between, with finalle 3-days at Amalfi climbs
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DateWTypeMonTuesWedThursFriSatSunComments
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11/246Get the Base (Easy, trip to JO, Lans parents are visiting)Mo: Yoga

Ev: ride to Neolite
Mo: Easy run, YogaEv: EoSMo: Easy runxMo: 145 Endurance with Ion-LeexRecovery week
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12/17Mo: YogaMo: Run + 3x3 hillsxxEv: EoSEv: Brabantse Pijl 100 kmEv: EoS + CCWent to JO on Tues, no sleep, lots of beer. After hills pain everywhere
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12/88Mo: YogaMo: Run + 3x3 hills

Ev: AA
Ev: EoS + FitStarEv: GCN15 + AAMo: Yoga145 Leudaltocht Endurance with JCAchelse Kluis - 5 min@300W with RAchelse Kluis was a highlight of fantastic week - stayed with Roberto and soloed 1/3 of the lap
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12/159Recovery + Portugal 2x4 days training + recoveryMo: YogaMo: Easy runMo: YogaMo: YogaSintra: Tune UpSintra: Hills + Cascais with Lan + 20 min 300WSintra: Easy to Atlantic Coast and Castelo dos Mouros climbFantastic start at Sintra - celarly showed ability to do 300 W for 20 min. Mainly focused on close to FTP efforts for 10-20 min. Fitness: 64 Form: -49

4 days rest in Lisbon and the rest it was ;) Fitness: 58 Form: -5

Lagos started with easy rolling hills, almost enduro ride with Lan, followed by 100 km with local club, where I did most of the work effortlesly @ 270W with one 5 min 350W effort. Fitness: 74, Form - 69

Highlight - climbed Monchique on the last day with 270W for 30 min

Developed cramps at the end of the week, but rolled/ride them away.

FPT test results:
1 min - 464 Watt
5 min - 346 Watt
20 min - failed at 280 Watt after 8:37 :(
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12/2210Sintra: 20 min @ 270W + 10 min @ 300 W climbsx - Lisbonx - Lisbonx - Lisbonx - LisbonLagos: 90 km rolling hillsLagos: Sunday ride with local club
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12/2911Lagos: clockwise MonchiqueLagos: ccw Monchiquex - Lagosx - back homeXC recovery ridexFTP - faild at the 20 min step
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1/512w1-3:

SS-to-Threshold transition + Developing Speed

2W - work
1W - recovery
xMo: Yoga

Ev: FTP 477 | 353 | 282
Mo: Yoga

Ev: Violator+ FitStar
Mo: Yoga

Ev: The Rookie + MT 1 set
Mo: YogaMo: x

Ev: EoS
Temp-W2 with Roberto, 80 km, 2:42:00Tu and Th: SS and FTP work

Weekend: Long Temp/SS rides with Roberto. Idea was to do it both Sat and Sun, but the weather had other plans

Sufferfest in use:
1 x Blender - 1h 40 min, up to 10 min intervals in the SS-Th mode - awesome exersice
1 x The Rookie - 54 min, 3 x 10 min intervals in the SS-Th mode - too many pace changing, but if do it as 3x10 at FTP - can be nice
1 x Violator - 68 min, 64 x sprints 05, 10, 15 sec (110+ rpm) - sprints just dont work on Tacx
1 x HHnF - 75 min, great 2x20 min workout
3 x EoS - this one is always good for any occasion
3 x FitStar - this one is always good for any occasion, in particular with EoS combo

The plan was for 3 weeks work, but I've caught flu in the beginning of week 3 so stopped this microcycle. On the bright side - I will get in sync with Roberto's training plan

The last week suffered from terible spasms in my legs and as far as I can tell it is quite nasty set of trigger points... Massage proved that most of them are in the calfs - hardly can touch them, but most spasms are in the upper legs, where few TPs can be found as well.
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1/1213Mo: YogaMo: Yoga

Ev: Blender + MT
Mo: Yoga

Ev: EoS+ FitStar
Mo: Run

Ev: Hell hath no fury + MT
Mo: Yoga3x20@SS (275 W) with Roberto, 93 kmMo: 30 min in the rain

Ev: EoS + FitStar
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1/1914Mo: Yogax - Flux - Flux - TP-spasmsx - TP-spasms. Tried wrking them out with a sport massagex - TP-spasms + Foam Roller massagex - TP-spasms + Foam Roller massage
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1/2615w4-7 SS-FTP work

3W - work
1W - recovery
Mo: YogaMo: Yoga

Ev: The Rookie
Mo: Yoga

Ev: EoS + MT
Mo: Yoga

Ev: Angels
Mo: YogaTemp-W10 with Roberto, 100 km, 2x20@SS + 1hTempoTemp-W2 with Roberto, 70 km, 2:30:00Poor start of the week - the legs don't feel the same after spasmic recovery. In particular pedalling technique is sluggish... Will take it easy first week SS/FTP - weekend rides were OKish

Second week is good - strong Hunted and Angels, EoS + CC rocks as usual. Tempo/SS endurance on weekend

Third week started with confident HHnF with first 20 min at 310W, the trip to JO was tirering and the Sat/Sun rides were hard

Recovery week went ok. On wednesday got a bit of spasms, but massaged them away. Sunday endurance ride went harder than I've though - should do those rides more often
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2/216Mo: YogaMo: Yoga

Ev: The Hunted
Ev: EoS + FitStarMo: Run

Ev: Angels
Mo: Yoga60 min @ SS + Tempo w.Roberto, 110 kmEnd-W4, 75 km, 240W, w.Roberto
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2/917Mo: YogaMo: Run

Ev: HHnF
Ev: Outside Cruising + FitStarx - business tripx - business tripLT-W6, 4x10min@FTP + 60min Temp/SS w.RobertoLazy Achelse Kluis - 10 min at FTP
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2/1618Mo: YogaMo: YogaMo: YogaMo: YogaMo: YogaEnd 1HEnd 5H
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2/2319w8-11 VO2max + Volume

3W - work
1W - recovery
Mo: YogaEv: FTP 488 | 360 | 297Mo: Yoga

Ev: EoS + FitStar
Mo: Yoga

Ev: AVDP @ 330W, Z5
Mo: YogaScherpenheuvel, 165 km endurance rideEv: EoS + CCTough week - combination of VO2 and volume. VO2 work - OK, Volume work - OK. Threshold work on last saturday went really bad - feel like I need a recovery week.

Recovery week went ok, almost no onset of spasm - got some light ones on friday.

FTP test ourside is quite different from inside. The choice of road is important. 5 min - nailed, for first 1 min has chosen wrong stretch of the road, 20 min started to fast and was suffering at the end... 300 Watts is with sight i think ;)
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3/220Mo: YogaMo: Yoga

Ev: 9 hammers Z5
Mo: Yoga

Ev: EoS + FitStar
Mo: Yoga

Ev: Outside Cruising (2H, End) + MT
Mo: YogaBerg & Dal 170 km, 6H, EndAchelse Kluis - 3 laps: 1 breakaway, 1 chasing, 1 surviving, 80 km + 50 km with Lan
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3/921Mo: YogaMo: Yoga

Ev: Z6 a la carte
Mo: Yoga

Ev: Z5 aka AVDP outside
x - trip to Den HaagEv: EoS + FitStarLT-W7, 2x3@Z5 + 2x20@Z4 + 20@SS Ev: Sufferfest Revolver for cadence
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3/1622Mo: YogaMo: YogaMo: Yoga

Ev: 1h Z1
Mo: YogaMo: Yoga

Ev: EoS light
xFPT outside: 492 | 381 | 297
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3/2323w12-15 - it is all about de RondeMo: YogaMo: Yoga

Ev: Down/Under + Z5 intervals
Mo: Yoga

Ev: EoS + FitStar
Mo: YogaMo: YogaTT Landgraaf: 160 km in 5:30, av.28.9 km/h, was one of the strongestMo: YogaLandgraaf was good - felt strong, hammerd up the hills, pretty much pulled the group and the last 50 km went solo

First B-36 was good - felt so strong that even had to tame myself cause the group was not following

RVV was Epic - first 4 hours in the rain, 3x flat tire, av.28.5 kmh, but at the end was cooked, the Oude Kwaremont and Paterberg was barely moving...

Italian Job was quite OK given the accumulated fatigue, but it is still quite annoying to be dropped by two Italians on the climbs in Limburg. Was able to stay with them only up to Lorberg and starting from Camerig gave up and was doing my own tempo. Still, collected plenty of PRs ;)

And then come the Flu that took me off for 5 days completely

The rest of the week was trying to recover, at B-36 was not dominating, but did quite a big share of work.

Weekend in Aachen was not that much about strong riding, but still part of the recovery
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3/3024Mo: YogaEoSB-36 first ride of the seasonMo: YogaMo: YogaRvV - 240 kmChasing the RVV
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4/625Mo: YogaMo: Run 45 minItalian Job AGR loop 2, 107 km, 1800 hmFluFluFluFlu
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4/1326FluEasy with Roberto 73 kmB-36 + 50 km extraEasy with Roberto 37 km +MTMo: Yoga80 km Aachen - Eifel, shity legs on the climbsAachen - VHV, 140 km, 800 hm, strong in the hills, Z2 the rest
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4/2027w16 - 18
Crit Racing + Ardennes week
Mo: YogaMo: Yoga

Ev: tune up for WVAN, 40 km with Roberto + 6 sprints

Ev: WVAN Gemert, amateurs, 60 km
Mo: Yoga

Ev: Z2 + 10 min Over/Under + MT
FitStar: Warm Up + Abs Up + Good Morning + Yoga Easy FlowVHV Gruppetto, dropped after 40 min, so followed by 2x20min 260 WCriterium season.

WVAN is too fast, I'm forced to race with amateurs and if there is strong wind there is no way I can follow. Survived 5 laps and finished in small group of drop-outs

TWC Kempen is OK. Depending on the people participating it is either easy or just challenging enough. Good race to actually compete and not simply try to survive

La Gilbert was nice. The lesson lerned is - loose some weight or get 30 Watts on top of Roberto to stay with him on the climbs

Rest week was needed after La Gilbert and ASML day went strong followed by comfortable VHV Gruppetto with plenty of shifts in front.
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4/2728Mo: Yoga Simply SequencedMo: Warm it up, Good Morining, 10 min Abs

Ev:TWC Kempen, Easy flow
Mo: Warm it up, Good morning

Ev: B-38, Brownian motion, Easy Flow
Mo: WIUP, Greatest Wherewer WO

Ev: Easy Flow
Mo: WIUP, Easy FlowGF La Philippe Gilbert 145 km reconGF La Philippe Gilbert 87 km
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5/429Mo: WIUP, Shoulders and Backbends

Ev: Easy Flow

rest
Mo: WIUP, Flexible Finiish

Ev: Easy Flow

rest
Mo: WIUP, 7 min WO

Ev: Simply Sequenced

rest
Mo: WIUP, Shoulders and Arms

Ev: Flexible finish

rest
Mo: Fit Yoga

Ev: Fit Yoga

rest
ASML Bike dayVHV Gruppetto, went very well, no wind, worked a lot in front
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5/1130w19 - 21 Crit RacingMo: Fit Yoga

Ev: Fit Yoga
Mo: FitStar

Ev: TWC Kempen
Mo: Fit Yoga

Ev: B-36 with lots of work in front including 20 min at SS at the end
Mo: FitStar

Ev: Fit Yoga
Mo: FitStar

Ev: Fit Yoga
La Fleche Wallone, 176 km, 3300 hmMo: Fit Yoga

Ev: Easy ride with Lan, 36 km
La Fleche was a bitch and my back was killing me...

The Omloop der Kempen Block ... I've learned on time that I should focus more on core and that eventually was a correct bet... Not the best in terms of power, but confident on the bike, on ease with speed, sharp in the corners... Finished with sprinters group, but was too late to get into good position at the last corner and was far from any reasonable contention... 16's to be precise...

The Crit was followed by 3 days of nasty flu. The focus shifted more on SS training, since B-38 does quite good job at training racing conditions, while power at FTP is not growing and that is kind of sad

3x60 min @ SS with Roberto was very tough and, to be honest, I was far from hitting what should really be my SS
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5/1831Mo: Fit Yoga

Ev: Fit Yoga
Mo: FitStar

Ev: FitStar
Mo: FitStar

Ev: B-38
Mo: FitStar

Ev: Fit Yoga
Mo: Fit Yoga

Ev: Fit Yoga
Mo: Wake up ride

Ev: OdK criterium
Mo: Fit Yoga

Ev: Fit Yoga

Flu
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5/2532Fit Yoga, FluFit Yoga, FluMo: Fit Yoga

Ev: B-36 easy
Mo: Fit Yoga

Ev: 2x20@Z4
Fit YogaScherpenheuvel, 165 km 3xSS intervals with RobertoFit Yoga, rest
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6/133w22-25
SS and more Crit Racing
Fit YogaMo: FitStar

TWC Kempen
Mo: FitStar

Ev: B-38
Mo: FitStar

Ev: 2x40 min @ SS
Fit YogaFit YogaEifel with Roberto: 150 km and 2600 hm, 28 kphTough and weird week - Trips to Eifel and SS traning went good, but both crits ended in DNF... Gruppetto Veldhoven happend without leggs

As a result scheduled the rest week
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6/834Fit YogaFit YogaOver/UnderFit YogaFit YogaEifel: FTPEifel: FTP
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6/1535restrest40 min at SSrestrestrestGruppetto Veldhoven
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6/2236restRonde HapertrestrestAcht van Bladelrestrest
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6/2937restrestrestrestrestEndurance 120 kmEndurance 90 km with Roberto

#mdd29 day
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7/638Fit YogaRun, 8 km

AA
Fit Yoga2x20 at SSFit YogaEnd: 4H, 120 kmFit Yoga

AA
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7/1339Fit YogaLisa is bornFit YogaFit Yoga

AA
Fit Star3x10 min at 250 Wno sleep
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7/2040no sleepno sleepFit YogaFit YogaEasy spin: 2HFit YogaFit Yoga
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7/2741Fit YogaFit Star

AA
4x10 min @ Z4Fit Yoga4 x 10 min @ Z42.5 x 20 min @ SS2 x 20 min @ SS
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8/342Fit YogaFit Star

AA
2 x 20 min @ SS2 x 20 min @ SSFit Star3 x 20 min @ SSVHV Gruppetto - mortals
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8/1043Fit YogaFit StarZ1 - 1HFit StarFit YogaPower Profile:
483 | 337 | 280
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8/1744
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