How often do you currently mountain bike? If we are talking once per week, plus one hour of endurance on the trainer, then you’ll probably see a lot of gains from doing two sweet spot workouts plus one outdoor ride per week. That is a good starting point, and you could work your way through the sweet spot base program doing that. If you feel up to it, do the Tuesday and weekend TrainerRoad rides, and swap the Thursday workout for the outdoor ride (but shuffle the days around as needed if you ride outside on the weekend).
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