Cycling Fitness / Training Advice

Yeh maybe. Those sessions never make me feel tired and shitty tho. they are becoming correlated to more failed hard sessions however

Bonking doesn't mean tired and shitty. It's just empty glygogen stores.
You're slowing emptying you glycogen and not re filling properly. And obviously realising you can't therefore complete high end workouts.

Is he even really bonking? It's only 75-90 mins of Z2, first thing in the morning.....provided he hasn't skipped dinner the night before it should be fine, no? Refuelling straight afterwards should make up for anything lost too...

Had a bike fit and am eager to do some structured training. Should I give it a few days to let my body adapt to the position or should I just bang out the FTP test I have planned?

Yup. You'd be surprised how much energy your body burns at night. You're glycogen stores are low already in the morning.

It should, but maybe his body isn't so efficient and or his post ride food isn't enough.
I can go and ride for 6h at the bottom of Z2 with no food and be fine. But I can burn fat very well. Maybe his body ain't very good at burning fat and he's using a high percentage of carb for just a Z2 ride.
Everyone is different. But fact is, the tired and empty feeling is low glycogen. So my answer was stop doing fasted rides or eat more.

See; 'are okish not factorying in need to recover'
Body needs energy to work hard.

For example, i did one yesterday for 75 mins and it felt like a piece of piss. Ate ok-ish in the day after - just a usual day's intake, not really factoring in a need to 'refuel' as such.
Went to do some threshold today and my legs just felt like they had no strength whatsoever. And they're the sessions i want / need to be going well in.

It can take weeks to adapt fully. If it's not much different crack on, if it feels weird still crack on. Got to adapt some how! If it hurts stop. You might be more sore if it's drastically different and muscle group use has changed.

Everyone is different. I'm particularly sensitive to small changes in fit and have injured myself due to saddle height being a few mm off. You may be totally fine, but a good idea to play safe and let the body adapt over a week or two.

What did the fitter say? I would not being doing FTP tests straight after changes to position. Do some adaptation drills. High gear, low cadence, focus on holding position.

Or you could listen to skinny and injure yourself.

Sleep = 6-8hrs no food, then you train. Of course it's bonking.

Then refuel with protein. Depletion of glycogen in the muscles followed by poor restocking makes you far less able to hit higher intensity stuff. Fasted training is for use now and then on recovery rides when you don't need huge carbs to fuel the short, very easy ride.

You know, having re-read it didn't really occur to me that the threshold session was being done fasted as well...

It's not.

The point being made is that the z2 ride being done fasted is depleting glycogen stores enough to mean the actual 'work' (SS/threshold) isn't possible.

Fat burns in the flame of carbohydrate. Which is why when you bonk it's everything not just higher zones.

http://www.namrata.co/fats-burn-in-the-flame-of-carbohydrates/

Dont get fasted riding - I'd rather do more z2 with nutrition and be fuelled for intervals for max training stress.

I've been eating cake all day in preparation of 3 x 30 sweetspot tonight. It's all nutrition, right?

It works for that fat cunt I see in the mirror every morning.

Narf narf.

PS That was horrendous.

FTP test today. Managed a whole extra 2 watts since the last one 6 weeks ago :P

Although looking back CTL was only a couple of points lower on the last test so probably to be expected.

My normal testing HR is around 36-38. Did a tough 4 hour ride today and it's now 44bpm when comatose on the sofa...

I presume a sign of fatigue? Have noticed higher HR on the evening after hard rides before. Sorta feels like my heart is pumping harder in my chest too .

I know all the stuff that HR will be higher when generally fatigued but not heard of the sensation of the beat being 'harder' so to speak

I had this after racing a road crit last night. Hard hour on the bike 70-80% at heart rate zone 4.

Took longer than normal to fall asleep because my HR was elevated and I could feel my heart beating harder. Fell asleep eventually, feel fine this morning.

Yep same. I struggle to sleep when my heart is pounding like that and did last night.

Normal service seems to be resumed this morning

Maybe you've lost 6lb so W/kg gains

Recovery regime after final hard ride of tough week - have minor RTA in car, wait around for 3hrs getting cold, hungry and dehydrated. Get home and go to bed on 2 large whiskies to warm up.

Doesn't work - at all.

A man of my word...

Used during turbo session. Can't say I was a fan of the taste and it didn't seem to do anything for my ride. Still keeping the idea in mind for TABR backup though :)

Lolz at the shot glass.

#drunk