I am currently on an aggressive training plan over 12 weeks post surgery to get up to shape for a event. with high tss session every other day and I can feel the legs really need the rest day in order to complete the next workout. Really think I wouldn’t be able to successfully complete my structured sessions indoors if I add outdoor rides. My endurance is high so a typical “easy” ride would be 60-70 % of FTP but often are 2-3 hours and feel easy and could repeat the next day no problem.
So here comes the question. If I change one of my sweet spot sessions( 1,5 hour at 90% FTP) to a 3 hour outdoor ride ending with the same tss (or slightly higher) as the planed structured session would I see the same progression if I just stick to the structured plan 100%?
What I do is intervals first then do a lower 55-60% of FTP for remainder of ride. Can still get workout and ride I want in. Spending in level of fitness or current training load and plan that could negatively impact your next workout
Guess the pro applies here too, since pros have worked with coaches side by side for so long and know their levels, measure lactate and all type of thing while out they know better. In addition to getting guidance on nutrition and recovery.
I am neither a pro in cycling or coaching but stubborn as hell and have a extreme resilience mentality so after 3 years without any structure just hammering out 3-4 session per day across triathlon training with an weekly tss of 800. Even though I got very good at doing that I didn’t get stronger or faster, it just got easier at those paces. And it took a very long time to get there and wouldn’t say it sustainable long term.
After a 6 week recovery with no training i started doing what I did and didn’t see rapid progress just felt overtrained and stressed to not meet my deadline . So I signed up for trainer road and embarked on a 12 week plan for an event, currently 2 weeks inn a structured plan and already feel and see an extreme difference compared to the 4 weeks I messed about as usual. I also se on the workout brake downs that the sessions are more effective. While my free rides are all over the place.
I also tried to ignore TR recommendations on rest days since i struggled going from a TSS of 800 to 350 and fell in to the same loop with things feeling way to hard and little progress. After I followed the plan to the tee I immediately felt a difference and feel a difference. From sessions feeling very hard to manageable, too upcoming planed increase in tss and ftp.
No doubt TR works if you listen to it. But I would recommend using off season to build strength and resilience and enjoy outside rides more at the cost of power going down slowly.
Reason I ask is because TR talks a lot about this in the podcasts to monitor weekly TSS when on a structured plan with specific goals.
I think you may have already answered your own question:
“I can feel the legs really need the rest day in order to complete the next workout. Really think I wouldn’t be able to successfully complete my structured sessions indoors if I add outdoor rides.”
That right there is your body talking. And it’s telling you the plan is already pushing you.
Swapping your Sweet Spot session for a 3-hour outdoor ride won’t give you the same progression even if the TSS matches.
TSS is a useful number, but it doesn’t tell the whole story. A 1.5-hour Sweet Spot session at 90% FTP is targeting a very specific adaptation; sustained high-end aerobic power. A 3-hour endurance ride at 60-70% FTP is training a different system entirely. Matching the TSS is a coincidence of math, not physiology. Think of it like swapping a 5x5 squat session for a 3-hour walk because the calorie burn is similar; the numbers line up, but the stimulus doesn’t.
Also “easy long rides” are sneaky! Even at 60-70% FTP for 2-3 hours, the fatigue they generate doesn’t always show up immediately. It creeps in and can quietly tank the quality of your next key session. On a 12-week aggressive post-surgery block with high TSS every other day, can be a bit much. Our Fatigue Detection (yellow/red days) can also be a great indicator of this!
What I’d recommend:
Stick to the structured plan as your race is coming up fairly soon. This is probably not the time to experiment with substitutions. Your legs need the rest too, if not you’re gonna burn the matches before getting to the race.
If you are going to add the outdoor rides, you can see to spread them and change one SS workout here and there or do it on your endurance day and keep them easy.
Trust the rest days. The fact that you need them to complete the next workout means they’re doing exactly what they’re supposed to do; allow for recovery so you can hit the next session wirh quality.
Lastly, I am not sure if the original plan was set as Aggressive, but I would probably change the Training Approach to Demanding or even balanced. Coming into a training plan post surgery is better to ramp up than the other way around
Thanks for that @Caro.Gomez-Villafane you hit the nail on the head with your explanation. Plan is to stick to the structured plan and it is working, outdoor season has just started where I live with snow finally melted so is tempting to go outside, but I won’t be able to do the sessions exactly with all the start stops and hazards outside. And after each session I need the rest so squeezing in easy outdoor rides will only make my structured sessions harder or that I fail them. acknowledged that now and convinced. Really happy with the plan and it is targeting exactly what my weak spot has been in the past sustained and repeated high efforts.
Like the feeling of I’m sort of afraid of the upcoming session each time, but manage complete them and feel awesome afterwards.
It’s a good feeling to know that we’re part of the process of making you faster! hehe
I feel ya on the temptation, riding outside is good for the soul! Do make sure you take those moments to go on an easy spin and feel the fresh air, stop for a coffee and appreciate why we ride after all
acknowledged that now and convinced. Really happy with the plan and it is targeting exactly what my weak spot has been in the past sustained and repeated high efforts.
