Just wondering how you manage fuelling between your final interval sessions and the weekends long z2 rides.
For example, yesterday (Thursday) I completed a VO2 session indoors in very hot and humid weather (Cuca). Today (Friday) I have done about 2.5hrs walking but no bike Tomorrow (Saturday) I plan to do my last 100miler before next weekends dawn til dusk summer solstice ride. It will be about 6.5hrs due to being stuck on the winter bike this week.
How should be fuelling on the Friday before the ride and on the long low intensity ride on Saturday, especially so given the temperature is currently ~30°C in the uk atm.
I’m 65kg so normally aim for 1850cal on top of my daily exercise calorie burn. Thanks.
Depends on your training history and current fitness.
I used to intentionally pair hard/long days back-to-back (Tue/Wed + Sat/Sun, hard days being Z3-Z4; not enough VO2max, though). As I don’t race, didn’t care about pre-fuelling, just enough on bike (40-60g/hr carbs). FTP remained flat, endurance/TTE boosted quite a lot.
Before getting there, did ~4 months lot of low intensity long rides, so fitness was pretty good at that time.
Yeah I’m already pretty fit ftp is 3.75-3.9 w/kg
Just struggle with feeling very fatigued a lot of the time. But still having reserve body fat. I would assume if I was under fuelled I would be losing body fat. I’m 65kg 6ft. I do maintenance work in the gym 2-3x per week to try and tone up my upper body but can’t get rid of my residual fat around the chest or lower belly. In not sure how this can be lost without compromising muscle mass.
I think I may not be resting enough perhaps.
Avg training week is 10-15 hrs. But this is very constant and I don’t tend to have any weeks of significantly less training.
Monday: rest
Tuesday: TR intervals (depending on Sundays ride). If I’m still leggy I’ll do a tempo session like mont gosford. Might ride outside with friends if the opportunity arises.
Wednesday: TR endurance
Thursday: TR intervals
Friday: 1hr outdoor or TR indoor easy spin. Or rest.
Saturday: 2:30 tempo or hard ride.
Sunday: longer ride that l does tend to be harder than z2 due to group.
Fuel 30-60g carb per hour.
Avg for today’s 6 hour ride was 155watts for context.
Off bike I tend to walk about 3miles per day but more so on rest days, about 7-10 miles on non bike days.
Any advice for adapting this to improve body composition and energy levels would be great. I like the idea of starting to race but I’m not robust it ‘zippy’ enough I don’t think.
In addition to constant fueling on bike, try also recovery drink after all those hard or long days.
Aim for 4:1 or 3:1 carbs/protein ratio. I use local producer mix with added creatine.
Usually it is recommended to dissolve into water for quicker absorption but I mix with milk. It slows initial digestion but over 4-6 hours effect will be same plus milk contains naturally sodium and potassium, helping with hydration.
