Worked:
-8-10hpw plus one heavy lift day
-Tuesday (3hr) Saturday (3-4) long rides combining weekly intensity workouts into them
-group ride on Tuesday w an hour beforehand (typically only ever ride solo)
-only training vo2, anaerobic capacity, or sprints all season. Ftp slightly raised anyways, but repeatability of intense efforts increased by a lot
-eating more food during rides (real food and Gatorade powder)
-all rides outside of intervals and Tuesday group were <60% ftp
Didn’t work:
-Didn’t schedule rest weeks and struggled w some chronic fatigue
-ignored some knee pain that never went away (maybe from lifting or lower cadence riding)