Anaerobic athletes create more fatigue and muscle damage because they can produce higher absolute power and create more tissue damage and greater metabolic disturbance in muscle cells.
Especially relative to their aerobic fitness.
Further, if they’re like me and have lower aeroibic fitness, those metabolites and the resulting fatigue will linger, longer than it would if they were fitter.
Ask a 2000W sprinter with a 300 W FTP to sprint all out for 20 seconds.
Ask a person with an 800W sprint and 300 W FTP to do the same.
Observe & compare the two.
The sprinter will be huffing and puffing for minutes longer than the non-sprinter. They’re just capable of burning more energy, faster, and creating all the metabolic disturbance therewith.
In reality the example would probably be even more stark.
Me: 1500 W for 20 seconds, 300 W FTP. (5 times as much power in sprint)
Friend: 600W for 20 seconds, 375 W FTP. (Less than 2x as much power in sprint as FTP)
Hence, everyone is having beers by their cars after the race, and I’m still trying not to vomit.
Same boat as you. I started SSB LV as a rider with zero endurance back ground (not just the year and a bit of track sprint training but my whole life). I picked it as the TR cool aid tasted good, it was all planned out and I like working hard.
The more I read the more it seems this isn’t best for me, lots of z2 seems best, but I like the harder stuff.
As I’ve been reading I’ve told myself to just finish SSB 1 and see how it goes, then decide if I pivot to more z2 work.
I “think” i am anaerobic due to a history of basketball, gym, ice hockey and weightlifting and very little to no endurance sports/training. Maybe a 45-90 second shift during hockey was the longest since i played basketball lol.
Im currently on SSB LV1, and two weeks in and whilst manageable, after reading this, and a lot of other stuff, im starting to wonder if i’d be best served just doing Z2 every opportunity i get to ride the bike.
Im still lifting twice a week.
I do want to finish SSB as ive started it, but im potentially losing 4 weeks of z2 which may be a lot more beneficial.
Hi fast twitches,thanks for thread. You all have explained my lifelong struggles with endurance training.
Switching to all z2/z1 on bike has done wonders for recovery. Only intensity is 1 day of strength/week, as I’m 51, female,and injury-prone.
My question is do you have tips on how to approach 5 days cycling where mountains are virtually unavoidable? I want to avoid needing 5 days to recover after.
I’m writing this on tgv to Nice (we live in France).
Currently training for etape du tour in early July. 160km,4000m. I did this event in 2018 so am aware of whats ahead. My only goal is to stay ahead of broom wagon.
Due to cold winter my base is not where I had hoped it would be (although recent trip to Mallorca + switch to z1/z2 volume has helped a lot)
My plan is spend a lot of time on corniche roads, and if I climb a col to make it a short day. Save biggest ride for end of trip, and treat it like a cycle tour with lots of photo breaks.
If you have any hard-learned lessons I’m all ears (or eyes, rather).
Even though I think as a more anaerobic rider, the spinning of lower gears doesn’t automatically feel easier than grinding a bigger gear. Some sort of balance is probably right.
…but seeing as you might not be able to do much about that right now. I think your idea of having lots of photo stops is right. Also do not feel pressured to stay with a group of light spinny endurance types. If in doubt, ride solo, so you can stay in the endurance zone and stop when you need it.
Good point. I got an 11-32 for EdT 2018. How I fare on this trip could determine if I opt for a 34. I must admit this hurts my ego.
Am actually married to a mountain goat. On his first EdT (2011) he got a KOM on Galibier-Télégraphe (which he never ever mentioned, I discovered this by accident). Fortunately we’re both ok with me riding solo and he’s incredibly chill when he does climb with me.
I’m so there with you on this, it’s exactly what I have found. My 15 second and under power is basically always the same, I do not need to train that. Yes, need lots of carbs. I went right back to lots and lots of Z2 and as I’m converting more and more fibres to aerobic so I can now do SS intervals without burnout. Though I generally don’t. I’m just lots and lots of Z2 going into Z3 when I feel good and one hard ride a week. (I’m age 47 with 30 years training in me)