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4h ride between 150-220 is decent work.
Fitness takes time. That's the beauty it only rewards those with dedication. It's also the curse.
I could train better, but like you it would kill me mentaly. so I do about 90% of what I could, but I can sustain that, with all other factors.
That said 4 weeks isnt really much time, so an improvement will come you just need to plug away at it. And hope the hand is improving!
skinny
True. Last year I was doing 2 or 2:15 on the turbo during the week for ~180 TSS, then a 4 hour weekend ride between 150 and 225 TSS, but not “quality work”.
I injured my hand a month ago and couldn’t work in the workshop (or ride a bike) so decided to bump up the turbo training, 7 hours and around 490 TSS (next four weeks are 550 but fuck that). I’m bored of it now, demotivated by the test and my hand is ok enough that I can’t use it as an excuse to “work from home” and train every day.