First turbo session in just short of a month as a bit of illness, Christmas then couldnt be bothered. Managed to get plenty of riding in though so wasn't as painful as thought was going to be.
Grassy ridge and enjoyed it, must be mad but glad I did as can just carry on now with build.
Is it possible for the instructions to be read out? I keep missing them.
How much do people's legs generally ache when training, did a more intense week last week, only did and hour on Sunday, nothing yesterday and I still have a 'warm' ache in my thighs, not sure whether to crack on with tonight's session or not. It's the sort of ache that goes once muscles warmed up.
Does anyone want a free month? I seem to have earned one. PM me if interested.
I struggled getting up this morning after doing Huffaker (VO2 intervals) last night.
DT - glad you are feeling better. The kickr is great!
I've been handed another free month as well as has my wife who only started on TR about six weeks ago. I wonder if the uptake of Zwift is affecting them.
I'm on the recovery week so some nice steady state rides for a change 😆
I've just worked out that my first race of the season is in 8 weeks. This is great because it means race season is approaching however it also means that since I've still got 3 weeks of sweet spot base to do I'm going to be pushed for time training wise.
I'm not sure what would be best, whether to continue as normal (finish sweet spot, go to 8 weeks build then another 8 weeks speciality) or to finish this weeks sweet spot and do 4 weeks build then 4 weeks speciality.
Any other ideas?
I'd have thought that depends a bit on how important your first race is, and what your calendar looks like after that. Presumably your overall season would be best served by doing a full program now, but if this first race is super-important (and quite 'specific' in the sense that the speciality phase will really concentrate on very specific aspects) then maybe the 4 build, 4 speciality idea isn't crazy. Another option might be to go with the full plan, but insert a few of the workouts from the speciality phase into your plan in place of some of the build ones... just a thought.
IANAC
Hi all, sorry for the silly question . I have just attempted my third 8 minute test after follwoing the bse training for 2 months now.
The target power , is that what to aim for if you want to maintain your FTP or improve it ?
Since my last test i have increased the resistance of the trainer by one level and changed that in trainerroad. i remember on my last test four weeks ago the target was X and i went for about 15 higher than that that, and inmproved my FTP numbers. I tried that tactic again today and blew up after about 5 minutes. I really really need to get a fan!
Still, all part of the learning curve. Thanks in advance
If you have an FTP value set then the target power in the 8 minute test would be what you need to hit to get that number from the test (so maintain current value.)
Get yourself the biggest fan you can! I have two of the 18" screwfix floor fans. The amount of heat you generate on the turbo is huge, and if you're overheating you won't be hitting your full potential.
Also if you have changed resistance setting on the turbo then you have altered the characteristics of your turbo. The pedalling forces required will likely be subtly different and this can impact test results (less inertia if increasing the resistance, hence having to put more relative effort into getting through the "dead spots".) This can be quite fatiguing and when you're at your limit this could easily be a few watts difference in the test. Also the curves for one resistance setting may give different results to another resistance setting for the same real power if using virtual power. I'd say that if using virtual power and you've changed resistance settings then forget about previous results and start afresh.
Oh and it depends on how well trained you are already, but 15 watts is a big jump! The more trained you get the smaller the advances will be (and sometimes you'll go backwards too 🙁 )
Yes to the fan ! I felt so , so hot it was unhealthy
Ok so what is realistic to go for then as a target to improve , specifically for ftp tests? 5 watts above the target power? I'm a little concerned about the alteration of the turbo changing so much . I just assumed that trainerroad would recalculate and take it into account.
Trainer Road just uses a curve to map wheel speed to power. It'll be different for each resistance level of your turbo. But the curve for resistance 1 may be a better match for your specific turbo than the curve for resistance 2. So an actual power of, say 250 watts, may be reported as 230 watts using the resistance 1 map, but 260 watts using the resistance 2 map. I'd be very wary of comparing power values from two different maps.
Also don't underestimate the difference in the feel of the resistance levels. Generating 250 watts at, say 90 rpm, on a light resistance with a big gear (high wheel speed and a decent amount of energy in the flywheel) will feel very different to generating the same power at same cadence on a high resistance in a small gear (with slow wheel speed and not much inertia in the flywheel.) May be easier, may be harder, tends to depend on the individual.
Re target. Depend how much you think you've improved. You're doing the sessions, you know how hard they use to feel and how hard they now feel. If you think you've not gained much maybe push for an extra 5 watts and see how it goes, you can always up it a bit during the 8 mins if it's going ok. If you think you're loads better than you were a month ago then be a bit more ambitious.
everyone - Member
I've just worked out that my first race of the season is in 8 weeks. This is great because it means race season is approaching however it also means that since I've still got 3 weeks of sweet spot base to do I'm going to be pushed for time training wise.I'm not sure what would be best, whether to continue as normal (finish sweet spot, go to 8 weeks build then another 8 weeks speciality) or to finish this weeks sweet spot and do 4 weeks build then 4 weeks speciality.
Any other ideas?
I'm in roughly the same boat, only I've only just started the second set of sweet spot base. Which series are you doing? My season is effectively over by May 10th (long break and a last race end of July). I am planing on continuing sweet spot base till end of Jan, build all through Feb, mix of build and speciality first week of March, taper for second week to first race and then speciality/taper depending on week to the May 10th race.
Did you increase the resistance because you were at max speed (i.e 52/11 or similar) on the easier setting some of the time? If not then I'd go back down a setting otherwise I'd agree with MrB and it's going to be hard to compare too much as grinding in a low gear on high resistance will feel very different to spinning the wheel at max.
I'm using a power meter but I'd say try for 5 watts for the first 8 minutes. If after that you aren't absolutely dreading the second 8 minutes then just push it a little higher.
Last season I went from 271 to 298 (so annoyed it wasn't quite 300..this year!!) doing Sweet spot base I & II and General build. Some of that gain though was probably in getting better at testing as well.
@sweaman2 yep that's exactly what happened. Was using top gear and not reaching some
of the targets . Thanks I'll try for five watts.
Mrblobby thanks that all makes sense . I did feel quite a difference when I made the move .
I've just worked out that my first race of the season is in 8 weeks.
No idea when mine is! I really must sort out what I'm doing this year 😕 Vague plan is to be on top form around August and September for TT's, with maybe a mini peak around May time too.
Last season I went from 271 to 298
I've dipped a bit since the summer peak. Maybe around 15 to 20 watts down. But I've amassed about 50% more TSS in the September to December period than I did last year. A lot more consistency and volume and less illness too. So be interesting to see what happens when my sessions start getting more race specific. I'm not panicking... but training really is an act of faith 😕
8 min test yesterday. -1w really surprised given I have done very little (other than eat cheese) for a couple of months.
Sweet spot base mid2 for me. Got a sneaky lunch time in today as well.
How religious are people to following the plans?
I've dipped a bit since the summer peak.
I'm currently sitting at ~260 after a very morale destroying and badly done ftp test before Christmas. Just finishing up SS Base pt1 and hoping to at least be back at 275 or so.
How religious are people to following the plans?
I try to be fairly religious as sweamrs is also training and we have a 2 year old. So routine and planning are currently the main religion in our house. Having said that I think following the progression is more important than the days and I'm also fitting in 2 outdoor rides per week. I've given myself an extra week for each part of the plans to allow for skipped sessions and the like.
hi all, is a 60w fan with 35cm blades enough do you think?
http://www.tretti.se/hem-och-tradgard/klimatprodukter/flaktar/bionaire-bac15x
its in swedish but you get the idea
and I'm also fitting in 2 outdoor rides per week.
On top of the TR plan or instead of?
hi all, is a 60w fan with 35cm blades enough do you think?
Sounds a bit weedy. I've got two 120 watt ones, bit like [url= http://www.screwfix.com/p/fe45-h1-18-high-velocity-floor-fan-220-240v/54056 ]these[/url].
In other turbo news... got cold feet on the Neo, think I'll wait till version 2 and see how the firmware updates go. So just got this from eBay to tide me over...
[img] 
[/img]
About to hop on and give it go. I guess that speed sensor is a bit redundant now!
I'm also fitting in 2 outdoor rides per week.
On top of the TR plan or instead of?
In my case it's on top of the TrainerRoad plan but I'm doing the LowVolume set for that reason. So it's 2 or 3 trainer rides on week nights and one night ride leaving the final weekday evening for yoga / core work. Then one outdoor ride at the weekend and one indoor turbo ride.
That's pretty much what I was doing, although nearly all early morning. My outside rides were mostly one lengthy commute (50 - 70 miles) in the week and one Sunday ride of about 30 - 40 miles.
Also combined with low volume sweet spot base. Seemed OK, though I think the intensity was set a bit low on the turbo for a few weeks.
In other turbo news... got cold feet on the Neo, think I'll wait till version 2 and see how the firmware updates go. So just got this from eBay to tide me over...
Boo / yay! I'd have been interested in some useful info on the Neo.
Hope the LeMond is good for you though.
(I suppose I should really be sending my Vortex back for replacement now that I have time to wait for it to do the trip.)
Did Adams tonight. Tough! I think having the turbo in the shed where it's pretty baltic, given it's a fluid model, made the workout harder, due to the fluid being colder. Does this make sense? Or maybe I was just having an off day.
Reckon the Neo will be one for next winter if they can do what they are promising for the firmware and sort out the hardware issues.
First ride done on the LeMond, a custom TR of 20 minutes of sweet spot then 4 X 3 min efforts, feels really smooth. I can see what folk are going on about with the "road feel" too, especially at higher power efforts, and why it seems to be the turbo of choice for time trialists. The noise though... I may need to get some better headphones!
What was wrong with the Vortex?
So... Jacks, 4x8min at 105% with 1 min rests or a sunny but cold outdoor ride on a 30k strava covered route with several hills of 4-5min ascent time and a 5k rolling heads down segment (think rouleur).
Which is more beneficial?
I'd say it'd depend on how much outdoors you've been doing. Not been for a while, outdoor ride. Though just took the dog out and there's a fair few icy patches on the footpaths already, be careful out there!
What was wrong with the Vortex?
Was fine for a few weeks, then started refusing to report any data. When I power it on, it just blinks a little red light at me. Tried various software upgrades. Tacx support says "hardware fault, send it back", but I found that if I leave it on for about 12 hours, then switch it off then on again, it works. So I decided to just leave it permanently switched on. Not sure exactly how much electricity it uses like that,but not much. Have switched it off now though! Will probably cost a bit to send it to Rose...
@sweaman/grey, I'm doing sweet spot mid vol, but on the weekend riding not trainerroad, not sure how I'll do it when it's light enough to ride in the week.
Donner for me this eve, brutal!
Well that was novel, never had cold feet on the turbo before.
Got mine set up on a sheltered veranda around the back of the house and just done an hour in 1degrees. Was nice and cooling for the most part but got a bit too cool in between intervals...
I've had cold fingers too. Not quite resorted to full finger gloves yet, but it's been 2C in the shed before now, and with windchill from the fan that's a touch chilly. Once wore tights, but was too warm.
Which is more beneficial?
I think that's the wrong question.
The difference in benefit pales into insignificance compared to accurately assessing the risk from shaded ice and low but bright winter sun.
Which is more beneficial?
I think that's the wrong question.The difference in benefit pales into insignificance compared to accurately assessing the risk from shaded ice and low but bright winter sun.
Ordinarily, I'd say "Oh come on, don't be a wuss, get out there and make the most of an opportunity to ride outside when it's light!", but right now I'm not inclined to argue.
I've had cold feet the last couple of evenings too (French window open), quick half hour recovery dans at lunch today and I was roast in the sun 🙂
Quick one for turboists. Over ear headphones while turboing? Horribly sweaty or ok? Anyone recommend a good bluetooth set?
Been using the plantronics in ear ones but they are struggling with volume over turbo noise.
Dry wretched twice today after my eight minute test. That's an an increase of one dry wretch over the last test a month ago. Making progress and feels good to see my stats going up.
MrBlobby - Siennheiser (sp?) have got a new "Sport" range out, sweat resistant etc, they look pretty good.
Dry wretched twice today after my eight minute test
😯 I'm not sure I'm trying hard enough. My 4x8min @ 105% wasn't that bad once I got over the head-thing of convincing my legs they weren't aching.
MrBlobby - Siennheiser (sp?) have got a new "Sport" range out, sweat resistant etc, they look pretty good.
Not bluetooth 🙁
Dry wretched twice today after my eight minute test
Need a "Like" button 🙂
Was dreading today's session. A 2x20 with an all out effort for the second interval. Not done an effort like that since last race in September, and since then it's been a lot of base. Thought I'd use 20 min test pace as target but got a bit confused with the 8 min test and started it at 110% of the FTP I've been working to. Doh! Hard but doable, and I didn't retch either so could probably have gone harder 😉
I'm nearing the end of week 1 ss base. Not finding it that tough to be honest, I keep trying to push the last intervals harder and then remembering I've got a erg trainer, doh.
Turned down a perfectly good opportunity to ride outside to instead sit in the kitchen and beast myself. Quite enjoying it too. Keep daydreaming about how I'm going to smash around every where super fast on the plastic bike come summer, might be a bit deluded...
I think they have to plan the start of the ss base plans to take into account that for some users it might be first time training. Once the drills start they help but it's still not killer workouts as the peak is a long way away at that point.
The first week of SS isn't that hard, apart from the test it's well below FTP, it's more about getting used to the form and pedalling drills so that you are ready for the harder stuff to come. Says he just remembering that he's got the 20min FTP test tomorrow as the starter on the Sustained Power Build plan 😯
I keep trying to push the last intervals harder and then remembering I've got a erg trainer, doh.
Erg mode a good thing? I'd be keen to give it a try but it strikes me as being a further step away from real cycling and makes it all a bit more artificial. A hill doesn't automatically get steeper when your cadence drops so why is that a good thing for a turbo to do? Likewise if you want to push on a bit at the end of an interval.
Erg is a bit like taking your medicine. Dial in the prescription and just get on with it. Not sure it confers any huge advantage. Possibly stopping you going too hard is a benefit if you are following a plan. I have been doing some 'rolling' under/ over intervals that are definitely easier with the erg.
I'd like an erg trainer for trainerroad, some of the faster changes in power I get confused and end up getting it wrong, also with a nine speed cassette I find the ration jumps mean getting the right power and the right cadence can be a chore.
Did Haeckel earlier, first time I've done t.r. Before breakfast rather than after work, seems possibly a better way round.
Erg for someone like me who could quite easily give up and back off, no backbone, is perfect. Also don't have to think doing intervals. Not bothered if it feels artificial or not, I couldn't turbo without it.
Part way through short power build and just done Thimble, felt the last few intervals...
Doing short power build here too - complicated by my sporadic commute - which means I miss quite a few trainer sessions.
Did The Priest last night - felt easy. Might try Thimble tonight (Echo looks boring)
@ferrals That can be a problem even with 10/11 speed cassettes, I've found it depends on the target power and turbo resistance - some combinations just don't sit right and I'm at one end or the other of my cadence range. 5 or 10 Watts higher and it's all OK. It also takes a few sessions to work out just what gearing to use: some workouts I will just sit on the small chainring but sometimes with intervals I try to get the gearing so that all I have to do is move between chainrings for the efforts/rests.
Edit: should have done the FTP test at the start of Sustained Build Mid Volume last night but just CBA, will do it tomorrow night - honest!
also with a nine speed cassette I find the ration jumps mean getting the right power and the right cadence can be a chore.
I've got a 12-21 9 speed ultegra cassette on the turbo bike, it's usually not a problem 🙂
Erg for someone like me who could quite easily give up and back off, no backbone, is perfect.
This I understand! Though sometimes I do need to back off for a few seconds, have a word with myself, then get back on it. Would an erg mode just whack up the resistance as soon as I back off?
In other turbo news... got some new gadgetry. Old plantronics backbeat wireless headphones weren't loud enough to hear over the new turbo so picked up one of [url= http://www.sony.co.uk/electronics/in-ear-headphones/sbh20 ]these Sony SBH20 bluetooth things[/url] off amazon for 15 quid. Lets me plug in some wired sound isolating headphones but still connect wirelessly to the computer. Plan is to clip it to the HR arm strap.
mrblobby, my erg does follow cadence quite quickly, if you slow down it does increase resistance but not in a sudden ramp up there is a soft edge to it. However you wouldn't be able to back off for any time mid interval unless you can pick it back up from a low cadence.
Which is why it's perfect for me, I have no issues with hitting a certain power over a time period but hitting that same power with no variation is what is hard. Certainly helping with mental game for next season.
Does anyone else feel like they can't maintain the same 'perceived' power in the real world compared to on the turbo? Been largely turbo-img because of the dark and cold/wet and feeling reasonable. Went for a real world ride today and just didn't feel like I could maintain a verging on painful level of exertion for as long as I could on the trainer. Not sure if it's because of the cold (and associated mega layering), the wind effect, having to steer etc or simply a factor of not having a set line to follow. Any thoughts? Find it slightly hard to assess how 'race fit' I am at the moment!
Pretty common if you've been doing a lot of turbo. Have a read of [url= http://alex-cycle.blogspot.co.uk/2009/01/turbocharged-training.html ]this guys blog[/url] for reasons. Could well be layers and the cold too, takes me ages to properly get going on an outdoor ride when it's this cold.
Turbo for me today, a pretty hard modified Kennedy Peak with everything pushed up a bit to make it 2+ hrs of tempo and bottom end of sweetspot. Legs were going a bit at the end 😕 Not too surprised to see a 2hr medal, but the 90 min one was a little unexpected.
I've noticed that it takes a couple of days to get my 'road legs' back after a week on the turbo. My legs feel 'blocked' initially.
I think it's tough to go as hard outside as inside and there's a lot of factors. Number one being if I'm all out indoors I'm pretty confident I couldn't steer etc like I'd need to outside. I also think you'd need to find the right stretch of road. If the hill was the perfect length and there was no traffic etc then maybe it'd make the perfect target but otherwise probably not.
On the turbo I also know that if I over do it all I need to do is stagger to the couch but outside I'm aware I need to be able to ride home so (perhaps subconsciously) keep a bit in reserve.
Mines the other way around - with a power meter I'm clocking about 215np at 95% FTP intervals in TR currently. I did a Z2 outside today which came out at 185NP. Last time I did a crit - about a year ago - Strava estimated 280np.
Glad to hear it's not just me, looking forward to better light and weather to get out in the real world more! I guess you also use micro stabilising muscles more in the real world.
Did the 20min FTP test tonight, I really wasn't looking forward to it. FTP dropped by 7, I suppose the 8min test played better to my strengths. I've just started the Sustained Build Mid Vol plan so the 20min test is better suited to the longer efforts in that plan.
Strava estimated
[img] 
[/img]
😉
Erg now I am used to it like it a lot, did end up death spiralling a couple of times, but now know I can't back off. If you want to do that you have to change the intensity on the app. It was good for the ramps I was doing last night.
First diversion from the training plan, did a track taster session at cal shot. Great laugh. More adrenaline, but definitely not enough pain!
On the outdoor vs indoor, I seem to be able to push harder, but generally when I have some motivation like racing, and it tends to be in nice weather / good roads. Shit icy cold conditions, I can't push as hard.
I do find it amusing that every Winter there are the dudes on Strava bashing out so called 'calibrated' TrainerRoad efforts of 34-40kmh ave and as soon as they get outside riding their bikes proper they'll struggle to maintain 29-30kmh averages! What's that all about?
It all seems like a big Winter ego boost - akin to a Premierleague footy team playing non-league opposition in the preseason and feeling good about 4-0 wins yet when it comes to real season they're surprised they're not winning games...
Strava bashing out so called 'calibrated' TrainerRoad efforts of 34-40kmh
? Speed is fairly meaningless on a turbo. I've no idea what you mean by "calibrated" rides either.
Is a bit of a strange post! who cares what training people are doing - as we all know, the only time it counts competitively is between the whistle and the flag.
Jepson for me this morning, I found it hard as tired and pre-brekker, faltered in the third interval and only did 6 of the 8 minutes. Was also way too hot even with french windows open into the freezing pre-dawn. Fan ordered from argos already!
In general I find the trainerver
road warm-ups and warm downs to short so ahve been using work out creator to extend them as i do the work outs, published then as "[name] Longer warm up" or something like that if anyone else finds the same
Is indeed an odd post. TBH I find putting turbo rides on Strava a bit odd, but then I tend to think of Strava as more of a social tool for sharing rides, whereas some others do use the fitness/freshness thing to track their training.
What's that all about?
Well wheel speed is a function of power and the resistance offered by your trainer. Power is a much better measure as the resistance of your trainer isn't a well defined constant. Indeed some trainers have knobs to allow you to vary it, so you can get high wheel speeds for relatively low power. If you're training for riding on the road this is often a favourable set up as having a rapidly spinning flywheel gives the system more energy and more accurately simulates the mechanics of riding on the flat. It's silly to compare wheel speed indoors and outdoors. If anyone is getting an "ego boost" from a high wheel speed on a turbo, or if you think that some is, you're probably both being a bit stupid.
Ferrals, workout creator is brilliant, tweak pretty much everything!
I usually do my own custom workouts on TR but I decided to do Julius Ceaser last night. TSS of 60 odd and an IF of 0.87. I was expecting to feel pretty rough at the end but I was suprisingly chipper...in fact it didnt feel hard at all really.
I suspect I've got a fair bit fitter since my last test so I've booked in for a VO2/lactate test on Wednesday.
I'm hoping to see at least a 20w increase in FTP
TBH I find putting turbo rides on Strava a bit odd
I do this so I have all rides together, makes sense for me, dont want to pay for training peaks as well as TR just to keep everything logged in one place.
I actually find turbo estimated distances more brutal than real world distances. For real world riding I'd been working on 90-120km a week as being a good level depending on mtb v cx etc. 120km of largely turbo is beasting me!
My rides auto sync with strata. I do check out and comment occasionally on buddies turbo sessions too. A bit of rivalry going on about jobs come summer. Just a bit of fun. I find 2hrs on a turbo far harder than 2 hrs on the road for same average power.
I don't have a speed sensor on the turbo anymore now I've gone direct drive so I don't even get speed and distance. Time and TSS are the important numbers.
I suspect I've got a fair bit fitter since my last test so I've booked in for a VO2/lactate test on Wednesday.
Sounds fun 🙂 Where's that done?
You should be able to get them done at most uni's with decent sports dept. I had my last one done at Solent Uni in Southampton (can send you over details if you are local)
May check out Oxford and Reading and see what's done there, bit more local to me. Not too sure I'd want to know my VO2max though, or what benefit there would be. Not a number you can do a huge amount about. And if it came out as a crap number then I think I'd be quite demotivating!
You might be surprised, mine was better than I thought, and I was some way of maxing the HR during the test
Table 3: Results taken at V?O2max
Relative V?O2max (ml·kg·min-1) 65.4
Absolute V?O2max (L·min-1) 4.7
Max heart rate (b·min-1) 194
Work rate at V?O2max (W) 340
RER at V?O2max 1.15
That was summer 2 years ago, after coming back from a broken collar bone / 3 month lay off any serious training and about 3kg heavier than 'race' weight
Be very interesting to see how that's changed over a couple of years.
yes, plan to retest in July.
Having my first son kind of got in the way last summer 🙂
That's it, seen my a..e with the kickr. Been doing short power build and been thinking harder than should be, hadn't checked against stages for a while so changed bikes prior to Fang mountain. Kickr under reading by around 10% no wonder been hard.
Will have a mess with belt tension and calibrate again but think going to have to use the stages to control it in the future. I know the stages is ok as have compared it to my wife's and they are pretty much the same. Might be the push I needed to get a stages for the mtb 🙂
That's it, seen my a..e with the kickr.
Ouch! 10% easily pushes sweetspot over threshold.
Conversely I need a kickr up the arse tonight, tired and can't be bothered. On my own with the kids and they are both full of cold and finding it hard to settle so pretty sure I'm going to have an interrupted session anyway 🙁
Some advice / affirmation please:
I want to kick on and get a bit extra from my week, and am about to start XCO. Usually I'd do the Tuesday and Thursday workouts, then skip the longer weekend workout in favour of a club ride.
I'm thinking - specifically for this plan as the weekend workouts are akin to XCO race efforts in format - of bringing the weekend workout forward to replace Thursday's workout instead, so I get time / fast start long threshold intervals in the bank.
Thoughts?
If I'm feeling good I might also do the shorter Thursday workout Friday PM or Saturday AM and still the club ride on Sunday's.
Edit: Actually may do the Thurs workout (micro intervals) on Tuesday and Saturday workout (hard starts and long intervals) on Thursday would be better.
So Thursday on Tuesday, Saturday on Thursday, Tuesday on Friday or Tuesday on Saturday, then Sunday on Sunday? 🙂
Probably doesn't matter too much, whatever works best for you. They're all similar-ish TSS numbers.
Sure. I guess what I'm saying is that if I move the longer 90 min weekend interval into the week, then I'm being sure of getting a bit more XC specific turbo time into my week, e.g. 2.5 hours rather than than 2hrs.
Another Q: To get more time in I'm thinking of a "commuting" sim - say 30 mins of Kern 30 & Steele alternating fasted pre-breakfast. Is this damaging to the rest days or is it a case of trying it to see if I can cope?
More is better... until it's too much 🙂
Sounds like a reasonable approach. Those two are still fairly high intensity sessions though, intervals above threshold. I'd add something like Birch, bit longer duration, similar TSS, but less intense and fits in with the idea of it being an alternating hard/easy plan. I do something similar one day a week, and then have a complete rest on another day (usually Monday's and Friday's for me.)
mrblobby - MemberMore is better... until it's too much
This is my big issue, when is too much too much? I figure working 9-5 and doing the mid volume it's never going to be too much but i seem to live with constantly mildly aching legs.
I'm thinking about doing a bit of a work out shift this week, racing cross on Sunday so trying to deced on whether just to keep up the sweetspot base (week 4) or tapering with some high intesntiy intervals.
Booked in for a skinfold test on Weds to get a handle on body fat percentage too, should be interesting as I have no idea! But might mean a diet's in order 🙁