Cycling Fitness / Training Advice

I'm with you there is a real difference riding at the lower vs higher end of z2. Mid z2 is all day for me. 2.7-3.0 is all day breakfast after 4 or 5 hrs.

If I could only do 1 type of training ride. It would be 3h at a pushing on pace (.8-85 FTP)

My Sweet Spot training...

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I totally agree. In fact that's exactly what I do if/when training goes wrong (due to life) and I just need to get something back.

When this happens, I go to the pub.

I've been in the pub for 3 weeks. Feels good.

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I've been in the pub for 30 years. Feels good.

Through winter most Thursday nights I do 2hrs mid z2, then a pint (with the CTC), then ~45mins low z4 (home solo).

#livingthedream
#protip

That z2 often involves riding through a 'historic byway' (field).

beer = training

Only one beer though otherwise...

beer = crashing

Rookie.

I haven't drank for months.
I only eat chocolate once a fortnight.
I don't even just ride my bike anymore. Everything is zone based.

If I don't win the TdF next year, and/or live to 175175. I'm going to be so pissed off.

Hi, this is Genetics calling, I just wanted to say 'hahahahahaha sucked in!', bye!

Fair.

I started from basically zero after sitting on my arse for 6 weeks from breaking my foot at the beginning of summer and last week came 11/40 in the cat 1,2,3 LVCC crit. I've just done 3 days a week, 45 mins of intervals using Sufferfest videos on the turbo before work.

I started with a standard 15 x 1 min intervals with the Revolver video interspersed with a 1hr 40 min one with different length intervals to get some more base fitness and now am using a mixture of a pyramid interval and 9 x 3 min interval video to increase top end speed and recovery. Nowadays it's Monday, Tuesday and Sunday intervals, Weds racing and Sat track.

I can't be arsed to find any sources but I was reading something recently about how HIT intervals will do just as good a job as long zone 2 rides for your base fitness. The Sufferfest videos have been great, they're really good at making the time pass quickly and keep you pushing yourself.

At least I have my impressive stature and full head of hair........

That's impressive and slightly depressing (I spend a long time doing classic base).

I love these too.

I do the same intervals outside. The suffer fest viss just mix it up more.

That is really good, well done dude.

Am going to look into pyramids. The only intervals i do are either 2 x 20mins at FTP or 7 x 3mins at around 110% and it's quite dull.

Do you not ever look out the window on a Sunday and see the sun and just want to go outdoors for three or four hours though? As much as i want to train and improve, I also just like to go out and ride

Just do the intervals outside?

Far easier with 5, 8, and 20 min climbs local. But if you're not racing these sorts of climbs you need to put the power down on the flat at some time.

I will end myself trying to hold sweetspot downhill at some point though.

And I have my good looks and inner calm...

I started from basically zero after sitting on my arse for 6 weeks

Not quite. 6 weeks isn't that much down time. Sure fitness will go but it all depends on how fit you were before the 6 weeks off as to how quickly and how much fitness you'll get back once you resume training. Get a couch potato into the top 10 of a Cat123 race after 6 weeks and they'll probably have a pro contract in a year.

I watch the sufferfest vids I have some times but ignore all the interval stuff. I just like listening to the music watching the vids. One of my old crit circuits, Cadel winning the World Champs, a bit of descending, a bit of riding along the Yarra or some pursuiting. Quite cool footage regardless of the training they're trying to put across. #csb

Am going to look into pyramids

I've been into Giza. It's a bit cramped (#hippyisfat) but quite cool to say you've been inside one of the pyramids.

https://www.youtube.com/watch?v=CCOm0woU-kw