Minimum days on the bike to maintain or gain

[ellotheth]

To give you an idea of how long energy system gains stick around and what you need to do in maintenance mode:

How much training volume does it take to maintain ~3w/kg?

Here is some info that may be helpful: Training Residuals: Aerobic Endurance – Establishment: 25-35 days; Residuals: 25-35 days Anaerobic Power – Establishment: 14-22 days; Residuals 14-22 days Muscle Endurance/Threshold – Establishment: 10-20 days; Residuals: 10-20 days Sprint Power – Establishment: 2-8 days; Residuals: 2-8 days Declines in Aerobic Capacity: 1-7 days: negligible decrease 10-14 days: 6% decrease 14-30 days: 12% decrease 30-63 days: 19% decrease >63 days: 26% decrease Mi…

(I could have sworn there was a blog post on this but I can only ever find the forum post now )