You can only do what you can with what you have!
You could always get a core temp sensor and do some heat-specific training. 
Iām from the UK and for me anything above 10C (look it up for F) is hot to train indoors. Two desk fans and a industrial fanā¦ which I have a clothes horse baffle, which I can move from on the bike when I heat up.
Sounds brutal. Personally Iād drop down the FTP for indoor training and not feel bad about it. You canāt perform at the same intensity in those conditions.
How do you drop down the ftp indoor? Can they be set differently?
Just a couple ways I can think of off the top of my headā¦ but you can manually set the FTP lower in the TR system or reduce intensity in individual workouts.
What do you suggest? Lower workout level or do high and long workout level with lower power percent ?
Your main issue is obviously the heat and humidity, however it should also be worth checking your bike fit with a pro.
It took me about three years to learn how to sit on a saddle properly, and all my pain and discomfort went away when I did. 3hrs continuous no pain no problem.
My setup is pretty aggressive so those low power ride pretty hurt my butt.but when i put power like ss above,the butt hurt just disappear
Iād just reduce the intensity of the workout slightly until it feels as hard as it should.
Hereās how to do that:
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Wanted to thank everyone for their input in taking a look at my calendar and figuring out what may have been going on. Definitely taking some of the advice of taking a break. I had my A race on Sunday and am following the ārecoveryā for this week and then taking two weeks off completely to try and shed some of my long term fatigue Iāve had.
As for my A race, I did well. Came in 4th for Menās sport and did it on a loaner bike. I donāt think there is any reasonable world where I could have performed better outside of a few minor blunders. I missed our starting wave as I thought we were starting 15 minutes later so immediately put in a 5 minute threshold effort to try and catch onto the group in an area that should have been an easy lead into the main climb and just pacing in the group. Closing the gap on open road was brutal, especially on my tires.
Secondly my loaner bike was a bit heavier than my Exie, and tires likely added some significant rolling resistance. Usually run 2.4 mezcal/peyote and loaner bike had 2.4 Disector/Rekon. I could definitely feel them on the up hill climbs and road, but think they were a huge advantage in the mud/wet descents. May have ended up being a wash on time, but it certainly slowed down my climbing. Didnāt have a power meter but definitely was in sweet spot/threshold for the climb.
Some analysis from Strava:
I think TR prepared me well for this race. Was able to push on the uphills and recover on the downhills. 5th place was neck and neck with me going into the last 3 miles and I put in a solid threshold effort that put 30 seconds on him in that time frame 2.5 hours into the race. I think with out a lot of these hard threshold/sweetspot intervals I would not have been able to do that.
Time to reset a bit and think the focus for the remainder of the summer is going to be endurance building and getting back to group rides.
I put together a new plan for 3 months since I do think my endurance may have been a limiter this training season. There look to be some actual recovery weeks in there as well. FTP is going down from 286 to 281 which is fine with me. Itās just a number.
Congrats on a great performance and result! 