A little bit of background about me. I come from motocross and started cycling about 6 years ago starting with mtb, then gravel, now 90% road. 44 years old. About 69 kilos. Was under 67 before Covid. First started structured training April of 2019. First 20 min FTP test 167. Quickly jumped to 190, then by November was around 240. Stayed there for a long time then started trainer road April 2020. FTP based on 1 hr outdoor NP test of 253. 8 min outdoor ftp test of 265 about 8 weeks ago. Took a 3 week break, now just ending another sustained build. Will test again next week. I’d guess I’m about 270 now. I mostly export my TR and do my training outdoors.
I train solo, and do some group rides when I can.
With 5 kids, my time is limited to 8-9 hrs per week. I do low volume and fill the extra time on Wed and Sundays with mostly Z2 work. Sundays sometimes just a 1.5 hr loop on the drops at high cadence holding 200-220 watts, sometimes fasted.
On rides up to 2 hrs I can go quite hard nearly the entire ride with very quick recovery and nice results. My friends say that my improvement is amazing and I am always in the lead group, often winning the climbs and sometimes even the sprints.
However, on long rides up to 80 miles and 7000 feet climbing or so, my legs really fade around the 3.5 hr mark. I still can do tempo, but I can no longer attack or hold threshold for longer than 10 minutes.
Anything I can do in my training, being time crunched, or do I just accept it and continue to have great 2-3 hr rides? The group rides with my club (which I can only do every couple months without feeling guilty for my wife watching the kids) are typically 4-5 hrs. The guys ride much more than I can.
I still have a great ride, but for the last hour I’m at the front, but just sucking wheel and surviving. Maybe, it’s a change in strategy I need, or nutrition (I primarily drink my food @ 200 calories 50 gr carbs per hour, plenty of salt). Curious to hear others experiences. We have a sub 5hr century planned for November 8 and I don’t want to fade!