I’ve been using TrainerRoad for the past 2+ years. I’ve been doing mostly Low Volume plans and switching the weekend workout with 1.5 - 2.5 h outside rides when the weather allows it. I’m quite happy with the results so far, with around 240 FTP and 63 kg, and I feel strong in rides up to 3 - 3.5 hours.
However, when I do a longer ride fatigue kicks in and I start to struggle (lately it’s been mainly quads being really tired/sore, but other times it’s been heart rate decline after the 3 - 3.5 h mark). I try to keep nutrition during the ride at around 60 g of carbs per hour (combining sports drinks with bars/gels), and around 400-500 ml of water per hour.
Do you have any tips to delay fatigue (improve time to exhaustion) on those longer 5-6 h rides? Of course “do long rides more often” is probably the main recipe for this, but work/life doesn’t allow me to dedicate more time to cycling.
Thanks a lot in advance!
PS: I use a smart trainer indoors, but I don’t have a power meter outside.