Fueling is probably one of the areas that I haven’t researched/practiced well. I’ve bonked on more than a few rides. As for the TR rides, such as the 5:15 am one-hour sweet spot this morning, I went straight to the bike in the basement with a bottle of Skratch and completed my scheduled ride.
I don’t usually take on any food during 60-75 minutes of training, other than a bottle or two. Should I be taking in solid food, or are gels/skratch chews recommended?
The advice I read early on in training said it wasn’t necessary for rides under 90 minutes, but I’ve had far more successful training sessions since I started doing at least 50g in a bottle. I feel better the next day too, the fatigue doesn’t follow me like it used to.
What are you using to get 50g in a bottle? Skratch has 19g of carbs per bottle, and even that is almost too sweet…
With that I would die a turbo death. Try putting some energy inside you. Shouldn’t make it worse…
I DM’ed you. What’s your TrainerRoad username? I can’t find an account associated with the email you’re using here.
Feel free to DM me if you’d rather..
I use tailwind endurance for training and skratch high carb for racing. It comes in a big bag with a scoop, you can mix as much as you want.
or make your own mix - there are lot of recipes on here and a lot cheaper than buying Tailwind or Skratch.
I’m getting off the bike to give my legs a break, not to catch my breath
I resorted to getting out of the saddle for the over’s. Then, when I reverted to the under’s, I didn’t have the cadence to maintain the power required
This definitely means that the workout was too hard, and while I agree that you’ll likely have better success when consuming some simple carbs beforehand, I don’t think that would save you here.
I think @kevistraining is right here.. If you need to stop during the unders or even after each block, it’s an all-out effort. Telling the software that this was only “Very Hard” essentially says that this was a solid choice for you since these types of over-unders are meant to be difficult.
If you find yourself in this type of situation again, don’t be afraid to take @Lydiagould’s advice and drop the workout intensity to the point where the workout feels achievable. There’s no sense in trying to plow through a workout that isn’t designed for your abilities.
Moving forward, there’s no need to adjust your future workouts. Just answer the post-workout surveys honestly and accurately, and things will adapt accordingly. Workouts might adapt the day before or on the day they’re scheduled, so don’t look too far ahead. If there is a workout that doesn’t adapt that you’re certain will be too tough, use Workout Alternates on the day of the workout to pick an easier workout of the same discipline.
Let me know if this helps and if you have any other questions or concerns down the road. 