3x20 is no joke, if done outside, it’s not too bad with some good will power. I don’t understand why TR podcasters push the idea that sub-ftp is easy (I even think Nate once said racing leadville at SS). Power is power and 85-93% of ftp is a high number. Period.
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- Not sure where you get that?
They commonly make comments like “Sweet Spot is hard, but doable”. It is “easier” than pure Threshold and above in a general sense. That’s just the simple nature of intensity.
Then, when you consider time in the equations, and the fact that most SS is prescribed for increasing duration, the SS workouts are not “easy” in a general sense.
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The idea that 100% and above is unsustainable but under is sustainable is illustrated on more than one occasion. Anyways I think the topic of aerobic gains is one that should be addressed (we see those cat1’s riding 3-4hours at 280-300w)
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Aerobic gains are fundamental. The higher the FTP the stronger the aerobic system. So when you say you see Cat1s riding 3-4 hours at 280-300 watts. Lets say their FTP is 350 watts (4.5+ w/kg), thats 80-85% which is very doable for someone of that calibre. Lets say you have someone at 2.5w/kg at FTP, very unrealistic they can handle that.
Plus, when statements are made of people riding/racing at SS for long distance events I would imagine that is your NP which will be inflated due to periods of Threshold and above work and soft pedaling.
So if sub threshold work is hard, and hard is a relative term, my first assumption is always 1) FTP is set too high 2) low on glycogen 3) too fatigued going into the session
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Since I train on a dumb trainer, I have to change gears throughout a workout. I actually quite like it, keeps the workout interesting, allows to vary the gearing for optimization and when I get back on the road, it doesn’t seem foreign to me.
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Sure, there’s pros / cons to each mode (ERG / RES). Those on a pure dumb trainer have not other choice. Those with smart controlled trainers can and should consider the tools, their needs, and use as appropriate.
This may mean all one or the other, or even a blend (what I have been doing more of lately). The beauty of a smart controlled trainer is having LOTS of options (ERG or RES / HI or LO Flywheel Inertia) and being able to fine tune our trainer use to best meet our own needs.
And now you made me jealous of not having a smart trainer 
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Those “advantages” for smart are likely minor and may be more mental than anything. I did a ton of training on my Kinetic Road Machine and cheap DIY motion rollers. They are great tools and get the job done for sure. The extras from smart are nice, but not necessary by any means.
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I never did find this setting, @mcneese.chad, but I tried. It is probably something under isokinetic or isotonic … which I have turned off. Maybe road feel, but I have that turned off as well.
But that isn’t what I am writing for. I had the utility on my iPad, searched around for the setting and then let it go.
Today I was going to do Red Lake. The warm-up went fine, but when the first interval came, ERG just did not kick in. It stayed at the “valley level”. Really disturbing. I kind of lost my motivation, tried and tried to get it to kick in, without success. I run TrainerRoad from a laptop with ANT+ dongle.
Then I remembered the iPad. I found it, turned bluetooth off and ERG started working again.
Note to myself … remember this …
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3x30 SST yesterday. I enjoy SST and have completed SSTHV II so longer intervals became easier.
1 x 20 301
2x 20 299
3 x 20 30”
Avg HR 140
Avg HR 149 second interval I was climbing
Avg HR 141
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For my mind the Lemond dumb trainer has the best road feel of any trainer. It’s the only trainer I have. No erg mode here