Revolver completed a few hours ago. After 3 intervals I always think that I’m not gonna make it, but everytime I manage to push till the end. Footage and music help a lot.
Suf idol, earlier in the week was a lot of fun. The first sprint, when you expect 500 watts and get 750, so much fun 
, standing starts at 20rpm.
A bit late to the party this month due to a couple of big sportives (with a bout of illness between them) and then a weeks holiday, leaving only 4 days to complete the challenge.
SUF Idol on Tuesday was tougher than I remember, no doubt due to a lack of any high intensity work for a few weeks.
Having woken the legs up, Fight Club on Wednesday was tough but manageable.
Unfortunately, work commitments thwarted last night’s plans so no option but a Revolver / GOAT double tonight.
Revolver (on my highest ever MAP numbers) was causing me some trepidation. 11 intervals completed at 100%, but had to knock a couple of percent off the next 4 before increasing the (ahem) 15th interval back to 100%
Straight into GOAT, man that was hard. What is normally a relatively straightforward workout was a real grind on empty legs.
Really happy to have completed this months and already looking forward to the July challenge.
Keep them coming 
Thanks to everyone who completed the June challenge, we hope you enjoyed it and are ready ready for the next one…
For everything about July Challenge checkout this post:
We have a list laid out already over the next few months but if you have any particular themes you would like to see on these challenges, please let me know.
well, since you asked so nicely Sir @Rupert.H, how about the 4 most popular Sufferfest (as in most ridden) cycling workouts (excluding the Open vids, Igniter, Cadence Builds, Recharger, Primers, Tapers, FF and HM).
Please and thanks 
You do realise Sir @Glen.Coutts this is likely to include Defender after the heroic exploits of Sir @emacdoug 
Hehe. I’m guessing the curve would be flattened when taken over time but yes, I am prepared for the possibility. 
At least it won’t include Kitchen Sink!
+1 for this. A great suggestion.
We can save that one for the Sufferlandrian National Day
Sir @Glen.Coutts, with all respect I would suggest the exact opposite - the 4 least popular Sufferfest workouts to show them some love. It could easily become the real challenge 
Oh be still my heart. I didn’t want to hog the thread with all my Sufferfest this Sufferlandria that so left it at what I had written in the hopes that others would take up the mantle. @rdo, the wahoominati award you 2 SUF points for your valour in meeting the challenge head on!!
Indeed! It’s on my plan. The National Day of Suffering!
I would bet Full Frontal would be one of the top 4 least popular, though not in the four least ridden. It is quite a divisive “workout” where few are neutral about it, and many (myself included) dread when we see it on our workout calendars.
Come to think of it, putting Full Frontal in a challenge might encourage some to give it another go as they collect the monthly badge.
Honestly, I dread Defender more than I dread FF. At least with FF there’s the “reward” of updates numbers. With D, it’s just an hour of misery.
If Sir @Glen.Coutts didn’t already have it on his calendar, I would ride it some more to ensure it’s inclusion. 
yeh, about that Sir. I’ve been down with a respiratory illness for the past 3 days so may need to postpone for a bit. It will get done though, and, as I’m sure you’re also well aware, you’ll hear ALL about it.
So for anyone who cares, I continue to struggle with shaking this dang upper respiratory thing off. Putting in hard efforts has been leaving me hacking up a lung so I’ve been avoiding my usual group rides as well as any really focused training.
Figured I’d give it another go today when my wife suggested we go to a Provincial Park where she would go for a walk, while I could do a few loops on a wonderful, mostly flat 11 km loop, unbroken by stop signs. It’s the perfect place for intervals so I took Defender out on the road.
I’m happy to say that while the workout itself is a bit different, it’s 2 min at 90% of MAP then 8 mins sustained sub-threshold for 4 reps, I managed to get it done at 1-3% less than my recently tested MAP/FTP numbers. Considering I didn’t have ERG to hold my power steady and I had to modulate gears based on the little bit of elevation there was as well as a steady wind, I’m pretty pleased with the results.
I still hacked up a lung after each 10 minute interval, and then when the workout was done and I did a few more efforts and returned to meet my wife, I hacked up the other one.
I’ll still get the indoor version done at some point before the year is out but for now, I’ll consider the realm suitably defended.
now how you feel. 3 weeks after a bought of the flu and I am still coughing up a lung whenever I get near threshold. Doc reckons I could have this post viral cough for up to 6 weeks.
What’s worse is that my A goal for the year (SA Masters TT) is on the 6th of August and I can’t train for it at all. Thinking I will have to give it a miss this year.
I don’t know what i ran into but i still hack and bring up colors of phlegm. However, I’m getting stronger and bringing up less and less. Key is to ride outdoors!
How about an On Tour with Sir Mike month, the 4 videos can be across the different locations he has been.
Could also do a originals badge or where it all started and have the first 4 Sufferfest workouts as the monthly challenge.