# In Defense of Sir Dan **URL:** \ **Category:** The Nine Hammers Tavern - General Chat\ **Created:** [January 31, 2023, 8:20pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475 "2023-01-31T20:20:53Z")\ **Posts on this page:** 20\ **Page:** 4
**Author:** ![emacdoug](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/emacdoug/32/15557_2.png) [@emacdoug](https://wahoox.forum.wahoofitness.com/u/emacdoug)\ **Post date:** [February 9, 2023, 3:27pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/61 "2023-02-09T15:27:55Z")
Defender for Dan #10 & #11 - Day 9 ![image](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/1/10254d664184ed8a0a42afe8642fc0d8dc036e08.jpeg) ![image](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/4/414eff75a8dcac8ddd52c84cc7afd684b5353ea0.jpeg) It’s selfie time again! Er, I mean, time for another double Defender day. Dare I say I’m riding myself back into shape? Okay, maybe not. Alternating between fatigued and energized. _First Defender:_ MAP 100%/FTP 75% - last interval: 100/75/80/85/90. _Seconder Defender:_ MAP 85%/FTP 80% - last interval: 85/80/80/85/90 Average power and distance were almost exactly the same despite the different intensity. But regardless of the legs, I’m always making sure I remember who and what I’m riding for. ![image](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/5/5a4779ab6264db0eb6b3bbb423ea179147e91af2.jpeg) ![image](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/2/28f792896762f16ea43f488b920067b788eee88d.jpeg) > **[Ghost Bikes Las Vegas](https://www.ghostbikeslasvegas.org/)** > > We are dedicated to the safety of all cyclists. #HaveYouSufferedToday? #MoreThanYou ---
**Author:** ![emacdoug](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/emacdoug/32/15557_2.png) [@emacdoug](https://wahoox.forum.wahoofitness.com/u/emacdoug)\ **Post date:** [February 10, 2023, 4:57pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/62 "2023-02-10T16:57:49Z")
Defender for Dan #12 - Day 10 ![image](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/6/61517b1e87528508a6c73e84a5472998154464e4.jpeg) ![image](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/2/2d04dcc1004a68adafae2b255a497fa1da05ceb1.jpeg) ![image](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/1/11ceba64ac4c5a15cd45af080eb59ffc53bd2e3a.jpeg) Back to a single Defender day. Busy morning avoiding laser goats and Sufferandrian wildebeests. Did some post-workout yoga. Now have my compression socks on. Time for some recovery before my next defense. Just one session today. 81%. Gave 1% more. Then pushed and ramped the end of the final interval: 85/85/85/90/95% > **[Ghost Bikes Las Vegas](https://www.ghostbikeslasvegas.org/)** > > We are dedicated to the safety of all cyclists. #HaveYouSufferedToday? #MoreThanYou ---
**Author:** ![Glen.Coutts](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/glen.coutts/32/25318_2.png) [@Glen.Coutts](https://wahoox.forum.wahoofitness.com/u/Glen.Coutts)\ **Post date:** [February 10, 2023, 5:08pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/63 "2023-02-10T17:08:36Z")
_Only_ once today. 😂😂😂 ---
**Author:** ![emacdoug](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/emacdoug/32/15557_2.png) [@emacdoug](https://wahoox.forum.wahoofitness.com/u/emacdoug)\ **Post date:** [February 10, 2023, 5:11pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/64 "2023-02-10T17:11:59Z")
![image](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/0/06bd1a05c47d0bf6440ed5db1bd7af3a2bb7f523.jpeg) For an outtake, this is the first photo I took. I tried to look more awake for rest and the one I used. 😄 ---
**Author:** ![Glen.Coutts](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/glen.coutts/32/25318_2.png) [@Glen.Coutts](https://wahoox.forum.wahoofitness.com/u/Glen.Coutts)\ **Post date:** [February 10, 2023, 5:14pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/65 "2023-02-10T17:14:02Z")
Haha. #superstar ---
**Author:** ![emacdoug](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/emacdoug/32/15557_2.png) [@emacdoug](https://wahoox.forum.wahoofitness.com/u/emacdoug)\ **Post date:** [February 13, 2023, 3:33pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/66 "2023-02-13T15:33:16Z")
Defender for Sir Dan #13 & #14 - Day 13 ![image](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/5/566eb982384ad50db2032d462a6cadd589de5d8f.jpeg) ![image](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/4/4d813570364e17c461aa89a7c0634863f674c1ad.jpeg) Another Double Defender Day. Still defending. Sufferlandrian Wildebeests out in force today. > **[Ghost Bikes Las Vegas](https://www.ghostbikeslasvegas.org/)** > > We are dedicated to the safety of all cyclists. #HaveYouSufferedToday? #MoreThanYou ---
**Author:** ![Glen.Coutts](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/glen.coutts/32/25318_2.png) [@Glen.Coutts](https://wahoox.forum.wahoofitness.com/u/Glen.Coutts)\ **Post date:** [February 13, 2023, 3:44pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/67 "2023-02-13T15:44:26Z")
Hmmm, Double Defender hey? Sounds like fun. If fun was my worst nightmare. Incroyable!!! ---
**Author:** ![emacdoug](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/emacdoug/32/15557_2.png) [@emacdoug](https://wahoox.forum.wahoofitness.com/u/emacdoug)\ **Post date:** [February 13, 2023, 7:19pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/68 "2023-02-13T19:19:56Z")
My wife decided to take the family on an a spontaneous weekend trip to a resort on the east side of Zion National Park. Just a 3 hour drive for us. Was gorgeous. Saw plenty of snow, deer, and wild turkey. Plus some Sufferlandrian Wildebeest cleverly disguised as buffalo. I did 2 sessions on Thursday and still got my Friday session in the morning before we left. Then after doing 2 more this morning I’ve now done 14 sessions of Defender in 13 days. Based on the Sufferlandrian 50 hour day I’m still ahead of schedule, and (barring any unforeseen indoor incidents) with my upcoming double Defender day I should stay ahead of schedule thru the end of the month. I had planned to do one Defender session this upcoming Saturday followed by 2 hours of Zone 2 volume, but decided it would be better to just do 3 consecutive sessions of Defender instead. Probably will follow that with my usual few minutes of recovery spinning and then a stack of pancakes 🥞. That should give me a total of 33 successful Defenses for the month (and a lot of carbs). 🤞 ⚔ ![image](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/4/45188bdb46c772b14abea85469102fdddbb0db56.jpeg) ![image](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/c/cb8af2420b3f3a7d439d7333087ad994260153da.jpeg) ![image](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/a/a24fd7aa398b5b78afe9e5cd2bf213c409bd8064.jpeg) ![image](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/9/90407d9774a32a708ba56eab8c6d2fb760226f00.jpeg) ![image](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/c/c2da5d752777ff30e7b885eb3f806fbe7bfefa74.jpeg) ---
**Author:** ![Glen.Coutts](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/glen.coutts/32/25318_2.png) [@Glen.Coutts](https://wahoox.forum.wahoofitness.com/u/Glen.Coutts)\ **Post date:** [February 13, 2023, 7:48pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/69 "2023-02-13T19:48:05Z")
> [@emacdoug](#): > > I had planned to do one Defender session this upcoming Saturday followed by 2 hours of Zone 2 volume, but decided it would be better to just do 3 consecutive sessions of Defender instead. Of course. Why _wouldn’t_ you do 3 consecutive sessions of Defender rather than, LITERALLY, anything else? ---
**Author:** ![emacdoug](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/emacdoug/32/15557_2.png) [@emacdoug](https://wahoox.forum.wahoofitness.com/u/emacdoug)\ **Post date:** [February 13, 2023, 7:52pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/70 "2023-02-13T19:52:31Z")
Well, the last Saturday of the month I plan to do Defender and then Kitchen Sink. But my alternate is Defender x4. Decisions, decisions… 🤔 ---
**Author:** ![Glen.Coutts](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/glen.coutts/32/25318_2.png) [@Glen.Coutts](https://wahoox.forum.wahoofitness.com/u/Glen.Coutts)\ **Post date:** [February 13, 2023, 7:54pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/71 "2023-02-13T19:54:12Z")
Why not Defender x 4 _ **plus** _ Kitchen Sink? ---
**Author:** ![ronburgundy](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/ronburgundy/32/10590_2.png) [@ronburgundy](https://wahoox.forum.wahoofitness.com/u/ronburgundy)\ **Post date:** [February 13, 2023, 8:19pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/72 "2023-02-13T20:19:00Z")
> [@emacdoug](#): > > That should give me a total of 33 successful Defenses for the month …and that should leave you “defenseless”??? ---
**Author:** ![CPT\_A](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/cpt_a/32/15342_2.png) [@CPT\_A](https://wahoox.forum.wahoofitness.com/u/CPT_A)\ **Post date:** [February 13, 2023, 8:43pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/73 "2023-02-13T20:43:37Z")
> [@emacdoug](#): > > Well, the last Saturday of the month I plan to do Defender and then Kitchen Sink. > > But my alternate is Defender x4. > > Decisions, decisions… 🤔 Both “fine” choices. As if _ **KS** _ couldn’t be any worse, let’s do _ **Defender** _ as a warm-up! 🤮 🤮 🤮 ---
**Author:** ![emacdoug](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/emacdoug/32/15557_2.png) [@emacdoug](https://wahoox.forum.wahoofitness.com/u/emacdoug)\ **Post date:** [February 13, 2023, 10:06pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/74 "2023-02-13T22:06:32Z")
> [@Glen.Coutts](#): > > Why not Defender x 4 _ **plus** _ Kitchen Sink? That’s practically a KoS attempt on its own! lol. ---
**Author:** ![Glen.Coutts](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/glen.coutts/32/25318_2.png) [@Glen.Coutts](https://wahoox.forum.wahoofitness.com/u/Glen.Coutts)\ **Post date:** [February 13, 2023, 10:22pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/75 "2023-02-13T22:22:14Z")
uh huh….😈 ---
**Author:** ![emacdoug](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/emacdoug/32/15557_2.png) [@emacdoug](https://wahoox.forum.wahoofitness.com/u/emacdoug)\ **Post date:** [February 13, 2023, 10:30pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/76 "2023-02-13T22:30:53Z")
I was going to say that by the end of this month I’ll have the entire video and music completely memorized, but even at lower intensities I spend way too much time with my eyes closed or fixed on my stem. The first two minutes of every interval feels like an eternity no matter what intensity I’m at. I can almost anticipate the timestamp of each music track change, tho. There’s a lot more I want to say, but I don’t want to detract from the overall message of riding in honour of Sir Dan and for overall road cycling safety. #IWBMATTKYT ---
**Author:** ![CPT\_A](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/cpt_a/32/15342_2.png) [@CPT\_A](https://wahoox.forum.wahoofitness.com/u/CPT_A)\ **Post date:** [February 14, 2023, 12:00pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/77 "2023-02-14T12:00:03Z")
> [@emacdoug](#): > > > [@Glen.Coutts](#): > > > > Why not Defender x 4 _ **plus** _ Kitchen Sink? > > That’s practically a KoS attempt on its own! lol. Well no. _ **KS** _ still only counts as one. 😈😈😈 ---
**Author:** ![emacdoug](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/emacdoug/32/15557_2.png) [@emacdoug](https://wahoox.forum.wahoofitness.com/u/emacdoug)\ **Post date:** [February 14, 2023, 2:54pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/78 "2023-02-14T14:54:50Z")
> [@CPT\_A](#): > > _ **KS** _ still only counts as one. Well, actually, KS isn’t a valid KoS video so it doesn’t count as anything. 😄 ---
**Author:** ![CPT\_A](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/cpt_a/32/15342_2.png) [@CPT\_A](https://wahoox.forum.wahoofitness.com/u/CPT_A)\ **Post date:** [February 14, 2023, 3:06pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/79 "2023-02-14T15:06:19Z")
> [@emacdoug](#): > > > [@CPT\_A](#): > > > > _ **KS** _ still only counts as one. > > Well, actually, KS isn’t a valid KoS video so it doesn’t count as anything. 😄 Man, did you “well actually” me, team captain? 😂 🤣 😂 Was just embracing your hypothetical. Imagine if it were, though… ---
**Author:** ![Glen.Coutts](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/glen.coutts/32/25318_2.png) [@Glen.Coutts](https://wahoox.forum.wahoofitness.com/u/Glen.Coutts)\ **Post date:** [February 14, 2023, 3:10pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/80 "2023-02-14T15:10:04Z")
Well Cap’n Sir, you “well no’d” him, so he “well, actually’d” you. Seems a fair trade. Now, Sir Evan just has to make it so 😉 [Previous page](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475.md?page=3) [Next page](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475.md?page=5)