I’d agree with this completely. As @eddie notes, your calendar is completely jam packed - I see just 1 day in October where you have had a complete day off, and not many before that. More importantly, I suspect, there’s nothing in your calendar that looks even close to being a recovery/easy week for many months. It might be that you find the idea of a week or so doing very little difficult, having been so active pretty much every day, but it’s really important to let your body recover and adapt.
It’s also possible your FTP is too high, but if you want to do a test to validate it, then do it after you’ve had some recovery time. The way you have been rating some low level workouts as very hard/max or even failing indicates something is not right, but I don’t think you’ll be able to say what it is until you’ve given your body a chance to get over what looks like a lot of accumulated fatigue.
The walking is not power walking, just light around the park etc, in between work meetings/tasks. It may not be for the allotted time in one stint but I don’t have a Garmin watch or activity tracker etc, but want TR to take it into account. same with gym stuff.
I’d say I’m probably over stretched life/training and mental health (depression/ ED etc). being 64kg at 179cm is under weight. I do fuel my workouts though.
Ie. Todays ride was prefuelled by:
85g Oats, ~150ml high protein milk/water, an apple, two americanos with milk, ~5g Peanut butter and 15g protein powder in the porridge.
I have made a more concerted effort to log even not deliberately ‘workout’ activity to ensure TR AI can take it into account.
FWIW the AIFTP was given just 6 days ago, but i reckon after todays session 6min at 250 would be extremely difficult at the very least. I could do it but it would be very very very tough - all other life circumstances/trainings being equal.
I gotta tell you. you’re gonna beat yourself into the ground and something is very off.
small tweaks are not gonna fix this. you need a major change.
I’d stop everything for 2 weeks. then start to reintroduce everything VERY slowly and with minimal intensity. (i.e. all endurance without even looking at your power meter, when you’re at the gym lift small weights and just get the form down).
i’d start with like 2-3 hours on the bike and 1-2 gym sessions.
continue your walking
every week you feel fine, add an hour
every two weeks you feel fine, add a gym session
when you’re up to a good volume - even if it takes 6 months, only then add intensity to both and go slow.
something is off big time with your diet. you are malnourished. dunno where to go for that but sounds like you should find a pro nutritionist to sit with you. you don’t need anyone sports specific really. you need a general life plan.
I just read more of your responses and read between some lines.
some of those numbers above I pulled out of my a$$ but that is the general gist. i’d just completely reboot and start over…in cycling, diet, and in some areas of your life.
this isn’t AI overestimating you 6 watts or something. sounds like some serious stuff going on that you might figure out on your own…but it might take a LONG time - if ever.
there are people who dedicate their life to helping this kinda situation. I’d go use them. everyone goes through tumultuous times - whatever you have going on, you’re unlikely to be the first and only one to go through it…there’s people trained to assess and make progress to fixing it.
in the meantime since it might take you a while to find a nutritionist, I would start with eating only real foods. stuff not in boxes… like foods that don’t have ingredients - the food is the ingredient. meat, eggs, fruit, etc. eat til you’re good. not stuffed - but not hungry. do like 3 meals a day…whatever. don’t worry about overeating…if you eat like that it’s really hard to overeat.
A friend of mine works in tech and has a pretty hectic weekday schedule balancing work and family obligations. Like you his only time to ride is early in the morning and workouts at 5 am (as many have mentioned above) are a different kind of tough, especially if you are not a morning person. He tried doing intensity during the week but they had a negative impact for both work and family as he felt exhausted all day. Something had to change.
It may not be ideal training but for HIS schedule he had to shift things around. Currently he only does endurance and or rest days Monday thru Friday and then pushes hard on the weekends. This way he can focus on nailing his one workout a week. (His other ride is long endurance).
TLDR/ Maybe look at adjusting your schedule to do endurance rides & gym during the week and focus on intensity on the weekend when there is less life stress.
When I have hard workouts coming up I have to look at them days before to psych myself up and tell myself I can do it. I also see if I have done the workout before and see if I completed it or not.
There could be a number of things at play, but the most common culprit with intervals being too hard is having one’s threshold set too high. And, yes, even AI systems can set thresholds too high. A way to deal with this is to target the lower end of whatever power zone you’re targeting. Forget about the impact on your TSS, as what you want is to adapt to the training, not amass a metric that for the most part is flawed. Lastly, don’t worry about the short time between breakfast and the workout. Unless you had a glycogen depleting workout the afternoon before, followed by a low carb dinner, your muscle glycogen is fully topped off, whether you eat breakfast or not. Your breakfast is working on liver glycogen stores, not muscle glycogen stores. If doing an hour to 2 hour workout on minimal breakfast is too hard, it’s your diet the day before that’s problematic.
Yes I agree, I think it’s a combination of things, I’m addicted to exercise, and have lost weight in recent weeks. My muscle glycogen is likely never topped, I have also been dealing with an autoimmune lung condition. I’ve decided to knock that training plan on the head.
Big workouts stress me out even when I’m not overtrained/overstressed. I don’t think anxiety around the next tough workout necessarily means you’re overtrained or that your FTP is wrong.
So with all the sound advice. I’ve dropped my ftp by 10watts.
I want to try and reach higher PLs as previously I was stagnant in the 1-2.5 range.
Plugged in a general fitness plan. The recommendation is 3x intensity (Tuesday 75min, Thursday 60min, Saturday 90min), 45min endurance on Wednesday, Sunday 90min endurance.
This is general base. can you offer sage advice on TR specific base phase options such as Traditional, polarised etc.
I always have found it mentally earlier (and motivating) to have a manageable workout and then over-shoot it than to key up a gut-buster and barely manage it. It usually ends up being the same work (and in TR you don’t get the career page PL boost) but for whatever reason feels easier.
Who here has crushed the last hard, impossible feeling interval of a workout because they knew it was the last one? It’s usually the middle ones that feel the hardest for me.
appreciate it though, what prompted your response. I don’t disagree by the way. therapy is lined up for Jan 
