Ebbetts?

Last Saturday I did my regular 'weekend warrior' endurance ride. I rode 2.40h with an guestimated NP of 190 which means TSS of 103. HR was nice low and steady.

On Monday I did TR Ebbetts. The instructions were as follows:"4x8-minute Sweet Spot (88-94% FTP) intervals with 5-second Anaerobic Capacity (AC) tags at 150-180% FTP; 4-minute recoveries separate intervals. The tags are short enough to avoid overwhelming the muscles as long as a quick cadence is utilized, so spin quickly through the bursts and then promptly return to your pre-burst cadence." (Trainerroad). Cadence should be above 90 RPM during the intervals and ideally above 110.

Yeah right. Here are the stats:

Interval 1: cadence 101, 290W, HR 147
Interval 2: cadence 100, 290W, HR 150
Interval 3: cadence 90, 297W, HR 151
Interval 4: cadence 99, 280W, HR 153

The third interval I justed wanted to try and see whether my HR would be lower with lower cadence (higher gear) and in fact I my HR did not really jump up compared to for example interval 2. My preferred cadence is around 88-90. The last interval I didn't care much about HR I just wanted to do the higher cadence again. In all it was a nice workout. Not to hard, but also not too easy.

Today I did TR Needham which is basically the HOP. I did not have much time so I just did 45 minutes. I was sweating too much because I was wearing too much clothes so it felt harder than it should have. NP 264, TSS 75.5, PW/HR ratio was bit too high with 7.9% as far as I'm concerned, but like I said I think my clothing had a large part to do with that.