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SS is supposed to be longer sessions at 85-90% FTP. If you're doing 2-4hrs fasted at that then your FTP is wrong because you could be working harder if you were fed. 2hrs+ of SS should be quite hard when fueled properly, if you're managing do bash out 4hrs at 90% on empty then something's wrong.
BMI is for sedentary people. Measure BF%.
hippy
@gillies
I thought that the intensity of SS would have been about right for reaping the benefits of a fasted ride.
Given that reducing weight will improve w/kg, surely they're not too different?
My BMi (I know its not perfect, but just as a rough indicator) is 24 so I'm not really in bad shape. I just think I could be leaner.