I’m sure this has been covered, but I can’t seem to find it, so where we go…
After a week of outside riding training during travel, took 3 days off and adaptive training gave me a stretch VO2 followed by a productive threshold, both of which I “cracked” in the 3rd set of 6 (note: on indoor trainer in ERG mode). In each, HR was relatively low, but felt major fatigue in my legs resulting in cadence and form dropping followed by a general lack of motivation (WTF am I doing here…).
In an effort to not waste time and make the most of the situation, is it better to:
- lower the ERG % to an achievable level, even if below 90%?
- switch from ERG to resistance and do the best I can?
- ditch the intervals and ride Z2 recover for the remainder of time?
- quit the workout, rest and move on mentally to the next day and workout from adaptive training?
Appreciate the thoughts.
This is a good resource to review for starters:
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Personally, after 3-7 days off I’m a little stale and coming back I’m better off inserting an easy 90-120 minute endurance ride on the calendar. If really short on time then an opener workout. And making the next day an interval day. A lot of trial and error went into to figuring that out.
You may be different. You have to experiment to figure it out.
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+1.
I usually like Bays or something like sleeping beauty (low PL) as a rust buster. First one back definitely stings a little more.
I think it depends on the goal of the workout. There are some where it is the intensity that is important. If it is one of those then you bail when power drops. (But I also prefer “standard” mode compared to erg for VO2 as you control the power rather than the machine). Other workouts the goal is to finish the workout… even if you slow down it is important to grind and get through. If it is one of those then you drop the power and do what you can.
If you do bomb a workout I think it is important to have the “memory of a goldfish” and move on from it. Don’t try to make it up… if anything eat a good meal and take a nap!
Don’t do Vo2 and/or Threshold in ERG …that would be my first bit of advice.
When failing a workout, you have to ask yourself determine the following:
- Is it worth the push to gut it out? … or
- Would my training best be served by a rest day?
This takes experience and it’s hard to figure. It’s based on many objective, but mostly subjective variables.
If I’m failing a threshold workout, for instance, and I think I’m best served by pushing through I will let my power drop … sometimes into Sweet Spot … and just complete the interval at the highest power I can hold.
Vo2 I probably wouldn’t do that because I believe you have to hit some baseline of respiratory/cardiovascular strain for it to be productive as intended. Others here would be more knowledgeable on the actually physiological accuracy of what I just said.
Good luck 
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Good point on the VO2. If you must finish the workout… Another option is to reduce the length of the interval so you can maintain power output. If you have 5 x 5 but are struggling in the last 2 you can take a 30 sec to 1 min break half way.
people get really confused about “vo2” because its an ambiguous term in cycling: its associated with Coggan classic level 5 a power zone, its a measure of respiration intensity when hooked up to a gas exchange monitor, vo2max is max aerobic capacity, for really well trained there are certain ways to improve heart related physiology, … to name a few.
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End the workout…already got three good sets out of it so just move on. Load recess, adjust the power up to 65% or so & ride there for the remaining workout time. Rest, Recover, get back to it with your next workout.
I am the same. 3 days off the bike become my borderline where I start to see significant difference in overall feel - I would say not in the rythm of training, and almost too fresh 
I reckon the time off from travel wasn’t truly restful, which is probably why you feel a little sluggish getting back into things here.
The link @mcneese.chad posted is great to check out so you’ll know what to do mid-workout next time if things aren’t going as planned.
As @WindWarrior and others mentioned, you may just need an easier ride to fire up the legs first after some time off before hitting the higher intensities again. It takes some experience to know what works for you, so try moving your workouts around next time you have a block of travel like this to see what suits you the most.
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