So I’m new, on W4 of my training plan.
Quick background, using the plan builder set to beginner for structured training and low volume with a target of a Fondo for November. If it helps contextualise any of the questions I’m 170m and weighing in at 76kg.
Still in the base phase. Initially it estimated my FTP at 77, did a ramp test, revised to 127.
To be fair I don’t feel like I died doing the test, once I felt tired I stopped I don’t feel I pushed myself through that barrier.
I have a couple of questions/would like some inputs:
Plan sets out 3 sessions for the week. 2 1hr and 1 1.5hrs. I’m generally skipping the 1.5hr one scheduled for Friday. I am generally doing my sessions after work and on Sat-Sun I wake up early (5AM) for morning rides of 40km and 60km respectively. Just a ride. In a pair. Probably falls under endurance ride more than anything and I can say with TR my duration on those routes have reduced - quite a bit.
What I want to ask here is should I reshuffle the days so I fit those in/wake up and do them in the morning or are my other rides compensating for now at this stage of the plan?
How tired am I meant to feel? I do feel towards the end I’m slowing down and am sweating it out, but could probably jump onto Zwift and do 20km route (per Zwift avg 30kmh).
Is this right for base stage or should I redo the ramp test?
When do I know I can increase volume to the plan? Any tips when I should consider revisiting the plan structure?
Other than that this has been quite a journey and will definitely carry it on past the 30 day referral. I do feel it helps and look forward to see where it goes.
Apologies if any of these questions could have been answered by digging through past threads or topics.