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I’ve had to use the “Flintstones stop” after cars have done random stupid things too many times to count. Unclip, grab the brake levers tight, hop off the seat onto the top tube, bend your knees, feet to the ground and slide on your heels while braking as hard as possible without locking the wheels
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Yeah, fueling for every day intense activity is key. Naturally I assume you are drinking loads more water to stay hydrated.
I’m in my last week of 3 week base which is riding 6 days a week for 2.5-4 hours a day and have notIced (unintentional) weight loss despite fueling for and during the rides.
I have found the easiest way to not eat junk food is that we don’t buy it. Makes life eating choices boring but it’s worthwhile.
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Defender for Sir Dan #20, 21, 22 - Day 18.
Triple Defender Day with 3 defenses. Ran out of crushed dreams of the vanquished. But have plenty of SUF holy water to spare. Great to suffer along with those storming the castle. Continuing to suffer for those can not.
Intensity: All warm ups at 100%
Defender 1: 80%
Defender 2: 80%
Defender 3: 75%
#HaveYouSufferedToday? #MoreThanYou!
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Defender for Sir Dan #23 & 24 - Day 21
Legs felt like lead. But I pushed on and suffered in defense of Sir Dan with 2 Defenders. My cadence was somewhere around vinyl. My pedals felt like concrete. I had to stand multiple times to raise my cadence above molasses. Could not shake off the pain suckers. I had my eyes closed for a quarter of the first session and more than half of the second - maybe closer to 75%. I kept my REASON in my mind and envisioned Sir Dan and others who I’m riding for and then just refused to stop.
Intensity: All warm ups at 100%
Defender 1: 85%
Defender 2: 81% - Dropped it to 80%, but then gave it 1% more.
#HaveYouSufferedToday? #MoreThanYou!
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I’m dithering about doing Tapers today and this guy, this guy is on Defender round 24 in 21 days. 
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clearly!
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Right? I have a ProRide that I’m whining about, after a long weekend and a 60 miler outside yesterday, but then I remember SOMEONE is working a lot harder than me today. So yeah, will likely suck it up and get it done.
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Just shows what a good night’s sleep (or two) will do for you…
My RHR all last week was between 45-47 until Saturday when I did 3 Defender sessions and it jumped to 52. But with 8+ hours of sleep on Saturday night and Sunday night my RHR was down to 42 on both Sunday and Monday (as measured and calculated by my Garmin 735xt watch).
Probably will be back up to 47 today with my double Defenders and less sleep.
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Yes, but despite not shaving for over 3 weeks I can only hope that in another week my beard is half as glorious as yours was. 
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Gah!!! That beard. I loved that beard sooo much but I love my wife more so the beard had to go 
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Ha ha only us Vinyl nuts would understand how low that is!! Well done for keeping those pedals turning. How you are doing this day after day is beyond me!!
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Well, I mean, 78rpm isn’t TERRIBLE. LP thought…oy.
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That’s a “78” not technically vinyl as the were made of Shellac which was hard and brittle so they shattered easily, not something Sufferlandrians know a lot about!! I was thinking more like 33 rpm of an LP which is heading towards the dreaded spiral of death.
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The talk of vinyl makes me want to test how low I can get my cadence to go. I mean, we have high cadence drills, and I continue to maintain my 200+ club membership but I’ve never tried the other way…
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One of the first record players I had was inherited from a family member, and had a 16 setting as well (can’t remember us ever actually having a slow play LP, but at least we were prepared 
)
Think I might struggle to replicate that on the trainer…
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I remember slowing 45s down to 33 1/3 and almost always thinking it was better that way.
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In GOAT I’ve been able to hold a cadence close to 45rpms. Not sure how much lower I could go unless it was lower power. With almost no resistance you could probably do almost 0…Fastest I’ve ever done was in the 170’s.
Defender for Sir Dan #25 - Day 22
It’s the final countdown! Today began the home stretch with 7 days left in February. Turned the intensity up to 90% for today’s single effort. Then pushed an extra 1% in the final effort twice to end up on 92%. My legs still felt tired but had regained enough energy to get my cadence back up from yesterday’s vinyl doldrums to a respectable 84rpm average.
The last photo is after Defender and a 15 minute recovery spin. I can practically see my eye twitching. Then did the Post-Workout Cool-Down yoga session which I really needed. Making sure I get plenty of carbs and protein in for the final run to the finish as I DEFEND, DEFEND, DEFEND!
Intensity:
Warmup: 100%
Intervals 1-3: 90%
Interval 4: 90/91/91/92/92%
#HaveYouSufferedToday? #MoreThanYou
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if you’re REALLY old it can be as high as 72 
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