Yesterday was the first time I can recall my quads being actually sore from cycling. I've had that day-after burn from running and strength training (squats, deadlifts, etc), but never from cycling... until yesterday. The workout was Spruce Knob, and consists of two thirty minute intervals separated by a 6 minute recovery interval. All this at 85% FTP. In other words, it's a tough one. A lot of time is spent very near threshold power, and there's not a ton of relative recovery time between efforts.
I've done multiple centuries in the Kansas heat. I've done the 120 mile Triple Bypass in Colorado three times (well, I actually finished it twice). I've done all-out nothing-left-behind time trials and end-of-long-ride sprints. None of those have me lingering muscle soreness. The left me totally cooked, but not sore.
I'm going to read that as a sign that TrainerRoad is working. Those workouts are the cause of this soreness, after all. The weekend high intensity workouts prescribed in my Sustained Power Build plan are... well... intense.
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