Low Volume Plan Plus Hard Weekend Rides

Hello. I’ve been doing a low volume training plan but find it hard to stick to it while trying to incorporate weekend rides with friends which tend to be 3-4 hour tough rides while getting enough rest. Right now I do TR mon wed fri but then have to do a tough weekend ride either day after or day before a TR session which I know is not ideal. Being this is the low volume plan each TR day is rated as difficult.
Would you do 2 TR sessions on consecutive days say Monday Tuesday rest Wednesday train Thursday and tough weekend ride Saturday? Or skip a TR day or change a TR day to lower intensity TR session? I really don’t want to change the difficulty of my weekend rides since that would mean my buddies would always be waiting for me or I would have to do them alone which would be a bummer.
Thanks!

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This question get answered fairly commonly on the podcast ans seems to revolve around swapping out one of your intensity days. That has worked for me too, I sometimes do a hard drop ride on a Tuesday and will drop on the the sessions as 4 x intensity is hard! If you want to keep the volume maybe swap the Monday ride for an easy hour to keep the legs spinning. Hope this helps

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My lv plan is Monday Tuesday Thursday, with zone 2 added as I feel - normally Fri but sometimes weds instead.

Sat is whatever takes me: gravel, fast smash fest, MTB or even another turbo.

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Another option is dropping one TR session and then doing your workouts on Tuesday / Thursday and leave your weekend rides as is.

This is a fairly traditional approach to a training week….you can then add in endurance rides on Weds if you have the time.

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You don’t find the mon-Tuesday to be too tough on build phase?

This is what I’m doing at the moment:

Saturday: fairly hard, long ride (300-500 TSS, IF 0.8-0.9)
Sunday: fairly hard, long ride (300-500 TSS, IF 0.8-0.9)
Monday: active recovery
Tuesday: LV prescribed 1hr workout
Wednesday: LV prescribed 1hr workout
Thursday: LV prescribed 1,5hr workout
Friday: either additional 1,5hr endurance or sweet spot workout, depending on how I feel

I get around 800-1000 TSS a week, which is quite a lot I reckon. Mondays I’m very fatigued, but rest of the week is Ok. Never failed a workout and FTP is going up (currently 4.2 w/kg).

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You will be fine doing TR rides on consecutive days, might take a few weeks to adjust but you’ll be fine. I do a medium volume plan Tuesday thru Friday and a hard 3hr race pace ride on Sunday. Saturday and Monday are bike rest days.

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I’ve been on a LV plan since I started TR last March 2020. During lockdown, I did all 3 prescribed workouts per week with a Z2 ride (about 90 min and low-ish TSS). After local guidelines were relaxed, I wanted to get in some longer and more intense outdoor weekend rides, but knew that adding this to the existing 3 workouts per week plus life-stress would bring some added fatigue. I ended up dropping the prescribed 90 minute workout and substituted my outside ride. My 60 minute workouts are Wed and Fri, with the outside ride being on Sunday. Gives me a couple days off the bike to incorporate some weight training too. I’ve been doing that for the past 7-8 months yet still making gains.

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Not always great fun!

But it’s manageable and my thinking is I train to be faster for non racing rides (cos I’m just not good enough) so if I occasionally have to reduce or skip a workout to keep my outside ride it’s a ok sacrifice.

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I do LV Tues/Thurs/Fri with 3-4 hours MTB Sundays. Monday is a rest day, Saturday is a family day (so never restful). I also incorporate various strength training on trainer days too and Wednesdays.

You get used to it, your body adapts to what you can fit in over time. :slight_smile:

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If these stats are only “fairly hard” for you then I’d venture your FTP is way low haha. These rides would probably hurt almost anyone and to do it twice a week is crazy. These are like 4-6 hour hard race efforts.

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you are probably correct. I just had a scheduled ramp test and it put me from 267 to 283 (4.4w/kg) :slight_smile: Pretty sure these are noob gains, as I’m only 3 months into structured training (and a bit over a year since starting riding a bike), but pretty happy with the results. Still, I think my Saturday and Sunday rides are around 0.8 IF and they are between 4 to 7 hours. By “fairly hard” I mean that they are certainly hurting and the rest of these days is spent resting, but they are not all out efforts, I could go harder and I could go longer.

My last mountain bike race was .7 IF for 3.5 hours (180 TSS). I was dead by the end, pushing hard for the last hour to try and catch back up to my friend who is my main rival ( I did manage to catch him…he is currently training for the Swiss Epic). While it was at elevation (6000’ above where I live), I do race with a Pro license so I am fairly experienced.

When I was at my peak a couple years ago, I set a course record at a local, smaller event. It was 5 hours of racing, I did that one at .7 IF (240 TSS) and I was surprised I was able to walk after that. A month before that I got a top 10 at a pretty large event and I couldn’t even sprint the last few hundred feet of climbing at the end and lost a position a minute from the finish line, I had NOTHING left in me. That was also .7 (300 TSS).

So you are saying you are doing back to back rides on weekends that would have someone with a pro license collapsing at the end? I mean, I am a slow pro, near the back of the pack. I did 500 TSS at a 24 hour MTB race, 15 hours of solid riding.

Is there a way to link rides from my calendar? Does just copying links work?

If so, here are the receipts.last weekend I did this ride on Saturday: - TrainerRoad followed by this on Sunday: - TrainerRoad

The weekend before I did this ride on Saturday: - TrainerRoad and this on Sunday: - TrainerRoad

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Get a message saying your data is private. Not sure where you can change it but it should be a setting somewhere on your profile.

should be accessible now

this would totally crush me and seems like a crazy idea for 99% of the population.
My respect though :stuck_out_tongue:

Those are massive rides for sure. I am willing to bet your FTP is still set low though as a guess. Are these road rides? I did a road race a few years ago with similar numbers as your “Bummelrunde” ride. I was around 5w/kilo at the time (64’ish k and 300’ish watts) and had 300 TSS with a .7 IF. I was flat dead at the end.

You are probably stronger than you think.

Yes, these are full on rode rides.
5w/kg is my goal for this year. I still can lose another 3-4kg (currently at 64kg) and getting to 300w FTP should be doable.
I don’t think my FTP is set too low now. At yesterdays ramp test I gave everything I got. I may have not been recovered fully and could have carbed up more, but I think 283 is realistic, if not even a bit too high, since my kickr core tends to read a few watts above my dual sided garmin rally powermeter.
I think I’m gifted with very good recovery during a ride, my top end power is nothing to speak of, but I’m pretty good at long efforts around 80% of FTP, even late into a long ride.

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You can say that again. I thing that stands out the most to me about those rides is in “Bummelrunde” you did 2 6-7 min efforts at ~108% at 7.5 and 8 hours into the ride (3500 and 3900 KJs). Those are seriously hard efforts even at the beginning of a ride (that’s essentially the older TR 8 min FTP test). You could just have some seriously impressive fatigue resistance but to me that would indicate that your FTP is a bit low. But if 283 is about right for your normal interval rides then maybe it is right and you just perform really really well deep into a ride.

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