A Week with Neal Henderson

Are you Irish? So yesterday I watched a movie about you :crazy_face:

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:grinning_face_with_smiling_eyes: the irish italian

I’ve had to shuffle my week with @Coach.Neal.H around to accommodate life so I only completed Rabbit Mountain today, my third AWWN workout.

This is now one of my favourite workouts in the entire SYSTM library. Pushed me to my limits without cracking me.

I think this is a great workout as the cycle part of a brick session and really well suited to level mode (for those with smart trainers).

10/10 will do this again.


At the beginning of the New Year “Week with Neal Henderson” - mission complete :stuck_out_tongue_winking_eye:
Week with NH


:heart_eyes: :heart_eyes:

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Just hope those in Boulder are ok after the recent fires


Started my week with sir Neal yesterday. I want to show the people I ride with how they did pace line. They worked so well together. I agree I wanted to hear the convos.

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Thanks for thinking of us @Stonechat

Most of Boulder proper was spared, though many of our neighbors in Louisville and Superior lost their homes. Nearly 1,000 homes were lost in the fires. The fire started just about 1 mile away from my home, and while we were without power for 3-days here, we were quite lucky. There are many opportunities to help out including many organized at the following link if you’re so inclined: Marshall Fire - Boulder Beat

Thanks for your concern! Neal


additionally to the gpx files - recipes of the meals in those series would be nice too

I did Rabbit Mountain yesterday and enjoyed it very much. That last stretch up the hill was pretty brutal. In my head I was having a go at @Coach.Neal.H: “Come on Neal, you can do it, get the others!” Didn’t help…

The rest of the week’s schedule will have to wait until later. My routine covid test showed up positive today. Boo.


Oh unlucky. Stay healthy.


Fingers crossed you only have mild symptoms.

I tested positive on the 2nd January - 11 weeks into a 12 week All Purpose plan, which wasn’t ideal.

Since then I have only managed 1 recovery ride, but feel a lot better today, and hope to do another easyish session tonight and tomorrow and then start to ramp up the intensity over the weekend.

Next week I have added the A week with Ian Boswell plan which will be followed by my rescheduled test week.

I felt I was making really good progress during my plan so hopefully the enforced layoff hasn’t been too detrimental.

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Wow, that’s taken a while. Good to see you’re on recovery mode. I’m dreading the break in training - I’ll probably get withdrawal symptoms from my cycling addiction.

I wanted to do the week with Ian starting the 17th and I’ve got FF planned for the 30th just before starting a 12 week Hilly Grand Fondo plan, but I’ll follow this guidance first and see where we stand after that:

Coming Back From Getting Sick: A Coach’s Perspective


Yeah, I’ve been following that advice and also found the info from the BMJ in this thread very useful.
Back to physical activity after Covid19 infection

Effectively a 2 week break, so not too bad in the scheme of things.

I did a session on the day that symptoms were starting to show which, with hindsight, wasn’t the best decision.

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I followed similar.

I tested positive 10 days before Christmas a whilst it was nothing more than a very mild cold for 2 days, 5 mins of coughing and then basically nothing I was very careful in getting back to things. This thing seems rather unpredictable so didnt want to tempt fate. It coincided with a Christmas-enforced break so I got a good rest though I am now feeeling undertrained and a HM yesterday confirmed as such.

Better to be safe than sorry though. You can’t train at all if you’re in a hospital bed.



First ride on new numbers post-FF. Thanks @Coach.Neal.H. :cry:

:x: :rabbit2: :mountain:


Wait until you get to the velodrome…


Mijn taak is vervuld. (yay Belgian Classics season!)

Thanks @Coach.Neal.H.




Cheers Ian!

Holy cow. I just did rabbit mtn in level mode & it wrecked me :laughing:
I did it once before and left the note „probably more fun in level mode“. I‘m not sure „fun“ is the right word.
The final two sets were extremely challenging, settling into the lower, but still not easy, efforts. I found myself doing more of a 1-on-1-off effort, rather than maintaining close to threshold, exceeding it, then settling back to it.
Glad I tried this, but likely will return to erg for my next time.