I feel sorry for the rats, no prize money at the end of a stage race or grand tour!
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Late to the conversation here but also how does this work for multiple intervals. E.g. if you did 4 x 8mins at threshold is this a āno goā as each interval is less than 10mins or is there adaptations due to the total time in zone being sufficient. Especially if time between intervals is minimal.
I often enjoy listening to strength training podcasts. Thereās always interesting knowledge about nutrition and training to be gotten even for endurance athletes.
Really dig this one:
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The most entertaining thing Iāve read all day (aside from Eric Trump telling MN to vote 7 days post election)
I havenāt, but Iāve looked into them. He seems reputable and I wouldnāt have any doubts giving him my money and time.
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These are the ones you should feel sorry for. Two-a-days every single day, building up to 3.5 total hours per day after 15 weeks.
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Yikes 
Going through this thread and saw your questionā¦ Iāve been using āTrainerDayā this year. Really easy to create workouts in. As a coach, I create most my workouts in here (TrainerDay) and have the same workouts in TrainingPeaks. For my athletes that use TrainerDay and ride indoors, I include a link to the workout within. Itās like $3 or $4 per month for the āpremiumā if I remember right. I donāt use TrainerRoad or Zwift so this has been the next best thing for me and cheaper and easier than copying workouts around (creating in multiple places) as well as looking at workouts on a larger screen vs my small Garmin screen
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I sent him an email yesterday and he replied like 5/10 minutes later, but I was already in bed so Iām posting now.
Hi Matt, the base training plan has no intervals in the first month, 1 interval day per week in the second month, and 2 per week in the 3rd. They are all threshold focused interval sessions. If you need to adjust the volume of the week I suggest adding or subtracting time from the endurance rides. [ā¦]
Itās ok to let go of intensity. Itāll make you faster in the long run. Glad you like the videos.
So, as expected, the main focus is on Z2. It might be difficult for me since I donāt have more than 90 minutes during the week and Iād have to keep modifying the workouts (as he suggested).
Additionally, I honestly like more variety in the plan and, after looking for more information, FasCat looks like a better option for me.
Iāll wait a couple of weeks to see if they will offer any discounts.
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No part (very little?) of our exercise physiology is on/off, itās all less/more. Of course there will be positive adaptations by doing 8min instead of 10min, even more if those 8mins are closer together vs farther apart. Itās just that the adaptations which do occur will be weaker than those derived from a longer interval.
Think of doing 12 push-ups when your max is 10. Whatās going to drive your body to grow, doing 1x12 or 4x3?
You should be able to complete the min duration for all zones; if you canāt, perhaps your FTP is off.
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Seems impossible.
This is selection bias.
Interesting anecdote. Not causation.
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This seems to be a common and good approach for base training. With most of my athletes I do lifting with z2 in the first base block with 1 SweetSpot workout per week, then in the 2nd block, lifting goes to maintenance, and there are now 2 SweetSpot workouts per week. 3rd block is typically 2+ threshold workouts. Overloading primarily via TTE throughout all base blocks (progress time not power). Not much tempo work. And I recommend riding as much z2 as possible if time allows.
I will do more or less of this depending on the athleteās time and history, but for 10hr/week racers this is a general approach and we work from here. I also do a vo2 session once every 7-14 workouts and every few z2 rides, add in some sprints unless the athlete is extremely high volume.
Obviously there are so many variables and thatās why cookie cutter plans donāt always work, but I normally start from there and then change things up depending on time allowed, testing, fatigue, history, etc.
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I was looking at the same plan, however the issue for me is not riding at Z2 itself, which I gradually started to like more and more in the past two years (I used to hate Pettit when I started with TR), but itās the time requirement during the week.
Also, due to limited gym equipment, I wonāt be able to perform heavy lifts and in the base period Iāll focus on single leg exercises with up to 20kg/44lbs if I canāt bodge something heavier together. So, I guess I could ride more or at slightly higher intensities.
I donāt think thatās too similar to Traditional Base, only the first 4 weeks are exclusively Z2 and easy to integrate with strength training. Then in the second block thereās a lot of low tempo and some force intervals, while in the third thereās a good deal of intensity and long rides and it would be difficult to even fit one maintenance lifting session.
Nonetheless, I think that TRās Traditional Base is a great plan and if I had the time I would follow it combined with some strength training.
Glad somebody posted about Dylan Johnson - I looked out his YT stuff and its been really interesting. He has affirmed my view that getting as much z2 as possible is always a good idea, and 2, max 3, intervals a week is a good target.
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Good read. I trained with TR Oct - Apr this year, and saw a major jump in power (195-253). Most of the jump however was early on, and I effectively plateaued for the last 2+ months. While Iām sure there is no single reason for that, I do attribute a significant portion of it due to too much focus on āintensityā during Sweet Spot base, and a moderate burn out by March. After a summer if unstructured (but moderate volume) rising, I progressed to an estimated 263W by August and 270W by October.
For this winter Iāve started looking at personalized coaching options, as I believe Iāll respond better to a more personalized plan. Iāve made contact with Brendan from evoq and he has provided an excellent power profile analysis video for a start. I have not committed yet, but I am strongly considering starting in December and building up.
In the meantime, I have dropped almost all intensity from my calendar. Majority of my time is now spent in Zone 2, with an emphasis on volume (10.5hrs this week). I plan on a bi-weekly Zwift race and a tempo progression to add a bit more to the mix, but still majority of time will be spent building the base.
If you canāt stand the heat, stay on the sidelines and cheer?
Itās not just an anecdote, but itās not proof either. For a more direct test, you have to go to the animal literature.
TL,DR: intensity matters
FYI Fascat usually has a black friday 50% off coupon
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