Building base fitness / limits on Endurance workouts

Training
21

Thanks all :slight_smile:

I think I’ll just stick to 60-90mins endurance and not let my brain get too wound up about the fact that I’m not seeing PL numbers go up

And maybe invest in a rocker thingy at some point

3 Likes
22

but seriously if you have the time there’s nothing wrong with taking a short break to stretch (some of the TR workouts even have instructions saying you can do that if that makes it easier to get through them) or put the trainer in resistance mode instead of erg and stand on the pedals, coast for a few seconds, it’s what we all do cycling on the road

3 Likes
23

When doing anything on the trainer longer than 2 hours I do the following to get through it:

  1. Only have enough water/nutrition in reach for one hour. I keep the other is the fridge. Every hour on the hour I get off the bike go grab my nutrition for the next hour and use the bathroom if needed. I keep these breaks to less than 2 minutes.
  2. I pretend that each hour is an individual ride and trick myself into just taking it one hour at a time since there is set consistent breaks. This works pretty well for me up to four hours.
4 Likes
24

Productive only means it is a higher level. It is still useful or beneficial to ride at the same or lower level.

6 Likes
25

Here is a trick.

When the cooldown is starting, hit the intensity up button to maintain the wattage at 65-70% of FTP and continue to do that while the cooldown is ramping down. And extend the ride with 5 minutes. You can always do five more minutes.

And then press the button one more time when there is only 1 minute left.

Repeat this until you really have to do something else.

This can easily add an hour or two of Z2 in a week.

26

Swap some of the indoor z2 to outside workouts.

Time passes more quickly and utilise heart rate or RPE rather than power.

I would utilise volume rather than intensity as I’m 56 and three hard workouts a week are not sustainable. Why don’t you benchmark some of your peers in terms of miles or hours of training. Most masters move the needle more effectively using volume while keeping the two hard rides per week,

1 Like