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Sweet spot
Method 4 here: http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-3-tempo-and-sweet-spot-training.html/
Training plans: http://triathlete-europe.competitor.com/2014/02/06/smarter-turbo-training
(have you read Coggan's book?)
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Basically this is what I do if I've been out of it for a while. I'm not saying it's the best way but it's better than other routes I've tried so I may aswell share...
Start with an hour in mid-to-high z3 twice a week, then push that out (as quickly as you like, these will probably feel quite easy) until you can do 2hours+ at sweetspot. 3hrs really. Try and find quiet, open roads where you can get on with it relatively free from junctions etc. If you're bonking on these some 2hr+ z2/3 rides might be needed initially. Your long weekend rides will be useful here (if they are slow/easy going). You can do all of these on consecutive nights or a day on / day off or whatever. I find blocks most effective (but more draining).
Then, 4 to 8 weeks later... start doing these 2hr+ rides drifting above threshold (over hills, grippy sections).
Then do them with a few sustained kicks (8mins or longer). Push these kicks out longer, or do one 20min chunk just above threshold.
Then add some backed up intervals (5x5m or shorter) and the sharpening stuff that @Smallfurry mentions to your week. I'm not even sure these need to hit into z5 - there value for me is in training for quicker recovery.
Oh look you're fit for 4hr+ rides with hard/fast bits!
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amey
miro_o
@TTM
This is a bit more of a training question than strictly a power one, so if it should be elsewhere let me know.
After some time off work over winter when I was able to put in some miles, my endurance was good. However, work over the last 8-10 weeks has been all consuming with 65/70 hour weeks the norm. Work is also stressful, so sleep has been poor too.
Obviously, training time has been hit and I'm lucky if I've got the time or energy for a Sunday club run. I'm just about keeping fit with the daily commute, but longer rides are noticeably harder in terms of endurance and it's this I want to focus on getting back as quicky as possible.
My question is: What's the best riding, in terms of best bang for buck, to get me back to strong endurance again? Lots of 1-2hr tempo sessions? Longer 3-4hr zone 2 rides?
Thanks in advance.