All good points. I guess I should start by saying that although 4w/kg is a goal, if I fail to meet it its not a failure - I’ve already exceeded this years training targets. The ultimate aim is getting specific to the 8 hour event which is 2 weeks after the 20 minutes test, so currently my plan has mid week Z4/5 intervals but 2 x weekend long-endurance runs, at least one of which is on the MTB for specificity
The ultimate aim here is to maintain/add to my base Z2 to support the majority of the race - a level which has improved a lot - but boost my Z5 for the short climbs, chase/close and overtake efforts yet mainly “pull up” my power a little. So its a non race goal within a larger scheme of things.
Mentally I’ve had a really positive turnaround this year. I’m time-trialling on Zwift currently and those (non rested) efforts are showing a 3.8kwg FTP. I’m under no illusions that its going to be very hard to achieve because as I mentioned this is the weakest area of my power curve, but it’ll be fun trying and gives me some mental incentive for the weekly Z5 intervals.
BlockquoteI wouldn’t recommend someone focus too much in the weight side of things that they’re under fueling workouts or recovery.
For me we’ve been very careful to find what works for me. Nov '19 to March 20 I switched to a high protein and did a lot of base miles which helped the weight loss. As soon as anything above Z2 was need I have a guided plan introducing carbs through the preceding day, and am using carbs on the bike. My general diet now contains a balance 120g each of protein/carbs, with a heaver pre-race load of course. I’ll be loading at about 450g a day before that 8hr. This very much works for me, tested through various race and ride scenarios.