Just what the title says. I recently completed a cycle started back in November, made of Base / Sweet Spot Base I, Sweet Spot Base II, Build: all completed in low volume.
I’m now back to square one with Sweet Spot Base I, but with the weather getting nice and longer light days, it’s common to skip two out of the three planned workouts in favor of group ride.
Roughly the three workouts of SSBI can be split in VO2max work (1hr), Sweetspot (1hr), Sweetspot/Threshold (1.5 hr).
If you could only train once a week, which workout would you complete between the three?
And if you could train twice a week, and the first workout is VO2max, what would you do next? 1hr or 1.5hr?
One group ride is 50km and fast tempo (around 30/31 km/h), and 570m elevation gain (three short climbs, not very punchy) and 31 km/h average.
The weekend group ride is 80km, slower tempo (around 28km/h) and around 800-1000m elevation gain. The terrain around here is mostly rolling hills.
You could re-state your question from this perspective: “As the weather gets nice, I’ll do most of my riding outdoors with a group. If I add only ONE structured training ride, what should it be?”
Like @RobertSims I would probably opt for a VO2max workout. This (for me) is the most difficult type of workout to replicate outdoors, and is about the most antisocial way to ride with other humans. Consequently it’s likely to be the energy system you hit the least when primarily riding with a group.