I am finding that I have some additional time in the morning that I can extended my workouts with. Following a Low Volume plan I am able to extend one (sometimes both) of the 2x 60 minute workouts up to 90 minutes. I am unsure how best to make use of the time and figure I really have three choices:
1 - pick a 90 minute alternate
2 - add z2 before hand
3 - add z2 after the intervals
I do add an additional 60 minute z2 ride to make 4 rides a week. And then I am currently strength training twice a week.
Wondering what the TR brain trust has to say about adding time?
If it was me, Iād pick the alternate. If you find itās too much and youāre struggling to complete the longer version and/or recover from it, Iād do the original workout and use Extend Cooldown to add Z2.
I do this frequently. My older body needs about 15 minutes to warm up before that first 85+% interval so Iāll add time to the 50% so I can step up my power to 75%. I then add Z2 at the end. See below for an example.
Now that light during non-work hours is at a premium I have thought about this as well (but a slightly different scenario). Getting home from work I could ride outside til dark then finish up with the final bit on the trainer. Or if riding in the morning start on the trainer then go hit the trails.
I prefer the ānegative splitā type of feel where you get faster and increase effort at the end. Though I could also see benefit in a āhard startā and teaching the body to ride tired and clear lactate. I am interested in what the science says and personal experiences on what is best as well.
If you want quality Z2, do it first. If you want cool down do it after. ISM recommends both. It takes some time for your system to settle down to profit from Z2 work, off hand I think its about 20 min. ISM stated in a podcast that they found with
This has been my initial thought. I just wasnāt sure if there was a reason to prioritize z2 over the additional intervals and time in zone the alternates give.
Iām generally ok with the first intervals so itās not a must to extend the warm up. And Iāve also done the additional z2 at the end before. At this point Iām trying to make the most of my time. I couldnāt find another discussion on alternates vs z2 time with additional time.
I realistically have the ātimeā to do a MV plan and have toyed with the idea of going strict MV instead of the LV+ that Iāve done. But I do my rides M-F and not sure Iād be able to handle the 4 days of intensity without a break in the week and for family life M-F is best.
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Iām generally ok with the first intervals so itās not a must to extend the warm up. And Iāve also done the additional z2 at the end before. At this point Iām trying to make the most of my time.
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If you are trying to get the most of your time you answered your own questionā¦ choose the 90 min workout.
However an extended warm-up is as much for the later intervals as the early ones. The harder you work early on due to not being warmed up enough can result in the last few hurting a whole lot more than they should.
Posted without completing. ISM Stated in a podcast that 20 min of Z2 on the trainer after a stage lead to greater muscle recovery, and that the massage therapists on the team immediately noted a difference in the riders muscles later in the day.
Yes, if you want it captured as part of that same workout.
The alternative option that I prefer, especially if I plan to do more than 15 minutes extra, is to simply load a separate Z2 workout of my choosing and just stack them manually. My go to workout adder choice is āVolunteerā for 30 mins extra.
I did this today, not so much because of wanting extra volume, but because Iāve got a half hour commute to where I can do uninterrupted intervals, & it was reasonably convenient to do the commutes as a block of Z2. Though, the extra volume was welcome, & I figure that completed as Z2 does help with getting TIZ nearer that 80/20 ratio without doing extra days. Not sure if thatās how it works but
At times, my work schedule has necessitated longer, fewer workouts, over shorter & more numerous workouts. Iād be interested to know if the former (draining the tank deeper & giving more recovery time) provides any training benefits over taking the cream off the top every day.
This can work well for some people! Recovery becomes even more important though. It can quickly become counterproductive if your ability to recover is impaired so make sure you are prioritising sleep and nutrition.
