TR noob here (not new to interval training). Selected low volume in order to maximize time with family, strength training, and the flexibility to add non planned rides when time allows. My first workout is Ericsson -1. On the surface, this workout looks pretty easy, and I am extremely tempted to change it to Ericsson. It is the same amount of time, but the intervals are a bit tougher. Is this a bad idea/habit to get into? If I do decide to modify, should I try to modify a workout per week so that my TSS keeps building from week to week (not counting recovery weeks)?
Rather than changing the workout, why not just do the planned -1 version but dial up the intensity mid-workout if you find it too easy? (especially if you have no prior experience of that workout).
The workouts in a plan generally have a level of progression built in - so I wouldnât be too quick to add more and go to harder variants until youâre some way into the plan and have a feel for how itâs going.
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I just started last month and had the same thought. However, I decided to do the workouts as prescribed, and I found that the first several workouts in the SweetSpot Base I plan include a lot of optional drills (cadence, positioning, individual leg training) in the workout text. I found that electing to follow all optional drills made the workout feel harder and more fulfilling, in a way that wasnât just bumping up the watts.
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I alter some workouts to +1 if I have more time or -1 if less often âŚthat said I have used TR for 3 years now and kind of know what I need - in fact my base this year is a MV hybrid with more weekday SS and easier o/u at the weekend - I will progress to the likes of McAdie after xmas - however, if you are new to TR I would follow as closely as possible what Chad recommends.
Yeah, it is probably smart to just stick to the training plans. I am just that typical person that they always talk about on the podcast that likes to suffer more. Add that to the fact that Iâve had a few more rest days lately, I just canât get it out of my mind that I want to opt for the harder version.
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You say you are not new to interval training so I would try to look at it objectively based on what you know you are capable of and what is appropriate. Also, keep in mind that this is literally the first workout in the first week of a training cycle. So yeah youâll feel fresh and can almost certainly do a much more challenging workout but how will that add to the compounding fatigue in weeks 3-5. Or will it add undue stress to your strength training (which in base phase should arguably be a relatively large focus).
Iâll throw in another optionâŚtake the same workout but from the MV plan. Mount Field is 3x12 @ 85%. It should be a bit harder because of the longer intervals and at the same average power as Ericson -1
Ended up doing it as is. Like you said, literally first workout in the cycle. Did them at the upper end of the range, but otherwise left it as is. Big challenge for me is doing sweet spot base. Weird looking at .8 IF workouts. I love doing .9 IF workouts. Maybe why my training is plateaued and I am on TR now.
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Yeah definitely takes a bit of a mindset switch from âno pain, no gainâ to doing lower intensity work. But you are training physiological systems and not just a hard work ethic so even though they are âeasierâ workouts you may see a boost if you typically neglect them. Good luck with the rest of the plan!
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