So @mcneese.chad, you’ve heard all my ramblings about “runner this, and cycling that”. What I’ve been doing the last 3 months is 2 “hard/medium” days a week (out of 5 total). Sometimes “hard/medium” is sweet spot, sometimes VO2max, sometimes threshold, over-unders…basically whatever isn’t Zone 2 (Coggan). ALL other rides are Zone1/2 (little low Zone 3 on the rolling hills). If I do a long ride, that counts as “hard/medium”, even though it’s Zone 2ish. I apply this approach on and off the trainer. I watch my TSB and my soreness. When it’s positive, do intensity, when it’s not, ride Zone 2 (as much as I have time for).
+25 watt increase in FTP, less soreness less often, and 4 hr long ride decoupling is under 4%.
Anyway, I’m finding that sometimes the “hard/medium” days are hard, but in a very one-dimensional way. Or maybe not hard enough, so I’ll tack on Pettit or half of Carson. Or more commonly, I finish a 120% FTP session and I can’t do another interval at that intensity, but why not do some tempo work? It’s a hard day, make it hard. I want to be able to work many systems on that hard day.