So JOIN thinks my FTP has gone up +3 watts since starting the LSRF plan four weeks ago, while TR AI FTP Detection thinks I’ve dropped -11 watts. 
In TR’s defense, the workouts that JOIN has been giving are below my PLs, so I’m not surprised by this. I’m going to leave my FTP as is.
What’s a LSRF?
I’d look through in Join…but it looks like I cant check out the plans without deleting my current cyclocross plan…
Live slow ride fast
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Best I can tell the Live Slow Ride Fast (LSRF) is sort of a maintenance / general build type of plan. Life got in the way of my event plans as I was burning myself out trying to juggle too many things, including a new job, and made some pretty significant changes including:
- 9-day mid season break with 0 workouts of any kind
- Cut my cycling volume by 20%
- Eased back into running one day a week
- No events (second year in a row
) - Committed to using JOIN for the rest of my summer season (LSRF plan July - September)
As commented earlier, I do find it frustrating to not be able to see at least the notional plans to get a better sense of what energy systems they target and how. On the other hand, given my crazy travel schedule for work, not sure it would matter even if I could see them.
Does anyone else add other workouts to the JOIN app (ie provide feedback), vice “dismissing” them? I’ve done both and haven’t seen the plan adapt (eg after a hard run). The total hours displayed on the Your Plan page does account for them, though.
I add everything I do. I remember one time where I did a hard run on a rest day and it changed my next day to be a rest day instead.
I add everything, down to Yoga, I’ve seen it cause adaptions but I don’t look in the plan hours so can’t say if it changes when I do, but this week my Join hours of 11 hours of 2 mins, matches whats in intervals and training peaks for this week,
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OK, next question. For those that have done plans like Stamina Builder, FTP Builder, or Improve Long Climbs, how many days per week were you riding and what was the general mix of training zones (eg endurance, sweet spot, threshold, VO2, etc)?
I’m about six weeks into the LSRF plan, riding 4-5 days per week, and generally find there is a lack of VO2 work, whereas nearly every week has at least one “strength” (eg low cadence) workout. Not sure if this is due to my ever-changing availability or just the way the plan is structured.
Interesting. I’m 31% through the LSRF plan and I’m getting a VO2 workout every week.
Question: I get assigned a workout that is 1:10 long. I decide I want to add 20 mins of Z2 to the end to make it 1:30 in total.
Does Join register that as me simply completing the 1:10, or does it take the extra 20 mins into account?
Just out of interest, does your athletic profile match the hours that you are available (of pro > 12 hours) not just your availability
If it helps, @rkoswald I have mine set to “advanced”
It takes the additional 20 minutes into account. From my interactions with support it looks like they’re using TSS behind the scenes (among other things).
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I feel (as I don’t actually know) is that there is a sort of corillation between the two, if you say that you are “amater” and have 5 hours a week available, and do a 5 hour ride, it’s not going to give you lots of V02 work, and vice verse (i don’t know the exact details) so I’ve found that it’s best to have you athletic profile set to what you are expecting to ride in a week, put you availabily, but if you do extra (or less) it will be your profile that is taken into account, not your availibility as to workout length (my availbility for sunday is set to 6 hours)
I hope I’m making sense
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I’m on the gravel plan, getting 1 vo2 full gas workout a week. The rest of the week is long/low tempo rides, endurance rides and some threshold work depending.
1 week for example was 6x 2 vo2 max and 3x 30 tempo in a 4 hour ride. Those were my hard days the rest was endurance for the most part.
I have mine set to Advanced (9-11 hours). I have all weekdays at 90 mins and Sat and Sun at 3 hours.
It’s been giving me endurance, VO2, the low cadence “strength” work, Sweetspot, tempo, threshold, and several versions of O/U or Pyramid type work.
I kind of figured that made sense for LSRF as a “kitchen sink” kind of plan that’s just focused on keeping you active and not bored since you’ve said you have no goals. I’m actually loving it.
Edit: I also should have mentioned that it’s following a 3 on 1 off pattern, which I LOVE as a retired old guy.
I’m interested to hear if @rkoswald is maybe seeing something different.
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Yes, and if his actual hours match what this is set to
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Anyone planning to watch the Youtube live stream? Submit any questions?
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Yeap … I’m just hoping that its in english
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