I feel like this is a simple answer but maybe not. It’s mainly about when to move on to a different training block. I’ve progressed out SweetSpot to 80 minutes at 90%. I originally planed to continue building out to around 120 minutes. But I am bored as hell. Just the thought of 120 minutes of Sweetspot is putting me off. I’m not following any specific plan right now, mainly just extending Sweetspot, then either a VO2 block or a threshold block. And sort of just repeating that. I’m just really bored with training right now and long Sweetspot doesn’t sound fun so it’s hard to motivate myself. I’m thinking that shorter but more intense workouts will be “easier.” I had 3x30 @90% planned for today, but I’m dreading it and might do something like 4x10 @100% or even shorter and do like 4x8 @105% or something like that. It’s really just the long intervals that I get bored with indoors. And I don’t really want to do like 9x10 @90%.
So the question is, when do you move on to the next training block? Or would you consider boredom with training a sufficient reason to progress?
I wouldn’t even consider doing it that way - it does sound really dull
I wouldn’t like doing a whole block of one type of workout and then move onto another whole block of a different type - much rather a plan that mixes things up and progresses each simultaneously.
If you are not following any specific plan, and have no specific event in mind, I would just move on to something different if that keeps you engaged and motivated.
That’s what I was doing with TR for a while. But I wasn’t getting faster. When I started to do specific block training I broke through a plateau and got really big gains. It’s not fun but I got way better results by blocking it out.
I do have events. My A event is Chicago Grit. I’m just not following a strict plan per se. What I did last winter was extend out my SweetSpot over the winter to 100 minutes time in zone. Then I did a VO2 max block (3 workouts a week for 3 weeks). Then I did a threshold block. After that I did a short anaerobic/sprint focus block before just maintaining during race season. The winter part worked well so I had planned on doing the same but going up to 120 min SweetSpot. I’m just so bored with long SweetSpot right now and want some intensity. Maybe I should add a Zwift race in or something. I just feel like doing high intensity.
Boredom is an acceptable reason to progress in my book.
Do whatever you need to do to keep you wanting to get on the bike.
Consider using plan builder to build you a plan for your A event. You don’t need to put it on to your calendar if you don’t want to, but you might find it interesting / useful to have a look at. You might get some new ideas about what to do next.
So your A event is still ~7 months away…you have time to add in a bit of intensity now and then go back to a Build phase if you want to then work towards a peak for CG.
Jump into some of the Tour de Zwift rides…pretty competitive up front and you can scratch that itch for now.
It sounds like you’re in a great spot physically, but it’s totally understandable to feel a bit mentally cooked, especially with longer intervals indoors. Boredom is definitely a valid reason to adjust your training – it’s key to keep your motivation high so you can stay consistent in the long term.
If block training is starting to feel stale, experimenting with variety could help. You might consider using Plan Builder to structure things more dynamically or swapping in different types of workouts to keep things fresh. If you’re leaning toward shorter, more intense efforts, a Threshold or VO2 Max block could be a great next step. You could even mix it up with some Zwift races for fun and intensity – just keep an eye on fatigue since it’s early in the season.
With your A event still about 7 months away, you’ve got plenty of time to go through a full cycle of Base → Build → Specialty. If you’re really feeling burnt out mentally, don’t hesitate to take a week or two off the bike to recharge. A refreshed mindset can do wonders for your training, and it’ll make it easier to re-engage with whatever block you choose next.
Ultimately, training should feel challenging but enjoyable, so I think switching some things up would be a good idea!
might not be boredom as much as mental fatigue. I’ve progressed SweetSpot before so I know it can take a bit of gumption to load up a 1x60 or 1x80 workout and to do that every week seems like it would get to you after a while even if the workouts are doable. I’d definitely switch to shorter, but harder intervals. You could even start progressing 95% or raise your FTP 5% and start progressing 90 from the beginning.
I get the sense you’re not going to like the answer to replace your sweet spot with even longer z2 rides on the trainer… although it’s a bit less hassle to prepare for mentally so maybe palatable.
The other option I do sometimes, to be honest around now-ish, is a mini specialization block with ftp set manually about 10-20w lower. Less boring for sure, might need to dig around a bit to find workout alternatives that are a bit harder since your progressions levels will reset.
Otherwise you could try doing a reduced week with a few zwift races.
Just a question, what do you do on the trainer apart from the workout, ie do you listen to podcasts, watch something, zwift etc? The reason I’m asking is that at least for me, a big part of the motivation for longer rides is simply watching good films which I usually don’t have the time for in my day-to-day life. I know that it varies from person to person, but I find that for almost any intensity (save for perhaps all-out 30/30s or other anaerobic stuff) the workouts don’t really take away from the films and vice versa.
So, if you’re a film guy, there’s got to be some films you just have never got around to watching. Solaris? Great for a 3h endurance ride. Fanny and Alexander (TV cut)? 5 hours of prime riding time. Older Golden Age Hollywood films? Usually 1.5-2h, so great for a shorter workout (or stacking two of them for a longer one). Got a vo2max workout coming up? Watch some of the early Jackie Chan films to get your blood pumping, or some Stallone B-movie if that’s more your thing. 1h recovery ride? Lots of great shorter silent films (eg Keaton, Chaplin etc) right in that duration. And nowadays watching films free online is easier than ever.
A couple weeks ago I did 4x30min sweetspot. Wasn’t hard at all mentally because I was totally immersed in Tarkovsky’s Stalker, what a great film. Couldn’t imagine that workout indoors without a great film
Then last week I did a 7h endurance ride that wasn’t particularly hard either. The reason? Well you guessed it! Watched Scola’s masterpiece We all loved each other so much, then Andrei Rublev (great for long endurance stuff!), then Dog Day Afternoon.
If I wished to do another long one now, I’d probably go with Tarr’s Satantango or Lanzmann’s Shoah. They are both so incredibly long films that without riding I’d never have the opportunity to watch them in one go, and yet they are two esteemed films that I really wish to see.
Movies, TV shows, races, sports. Whatever I feel like. It all feels the same and noting really works. Harder workouts (higher intensity) I have to do only music because I can’t pay attention. 1 hour inside feels like 6 hours outside to me. I can ride outside for hours and hours without ever feeling bored or wondering when I can stop. After an hour on the trainer I start staring at the clock wishing for it to end.
You have to realize you’re the exception not the rule right? 7 hours on the trainer isn’t easy for 99% of people so nice little humble brag.
If you want to get some variety in shape of long Z2, it is actually not that bad with some conveniences/techniques:
lot of cooling, as always
some trainer movement (rocker plates, etc)
high-stacked tri-bars with high angle
standing chomps every ~10min
whatever entertainment you wish
In couple weeks, you’ll get accustomed to it, Gibbs becomes your new Pettit
On the other hand, if your summer long rides are consistently longer and/or more frequent, all you can hope from indoor long rides is maintaining fitness. I personally simply try to push FTP as high as possible with higher intensity, even if it is fragile and spend spring outdoor season to extend TTE.
i think there is a point where doing a lot more sweet spot gets diminishing returns, like once you’re past the 90min mark there it may not make too much of a diff whether you keep going or not, i guess it just depends on the type of events you’d like to do whether you need to keep working on that. last year I also intended on going to 2hr but pulled the plug at 2x50. Of course there’s no rule saying you can’t just switch focus midblock to something else. But as you suggest, doing threshold tte may be more interesting and shorter of course.
how long have you been at it? the other thing coming to mind for me this year is doing shorter progressions. so i’m doing a sweet spot block at the moment and did 3x20, 3x25, and 4x20 so far, doing 3x30 next then maybe 2x50 and then 4x30 (or some other type of progression) and just gonna keep it at that in a single block. I’ve stretched out blocks before with more conservative progressions, so there may be value in just doing a few sessions in a single block and moving on to something else
I wish. I’ve been indoor training for 6 years now over every winter. About 4 months out of the year I’m stuck indoors. It’s still as bad now as it was that first year. Well, maybe not as bad, but still 2 hours on the trainer feels like 8+ outside. I literally can’t even imagine doing 7 hours indoors like the guy above. Just 7 hours inside not going anywhere. That is my hell. At least outside, 7 hours on the road you’d get to see many different places, experience different terrains. So many animals. You’re moving, you’re going places. Heck, I couldn’t even sit on my couch watching movies for 7 hours. I’d get antsy and need to move around. When I’m on the trainer, I’m not going anywhere so I get bored. Same as if I’m sitting on my couch watching TV or movies. They’re similar to me. Riding outdoors I’m going places so the hours fly by.
I think indoor training for me just has to be purposeful rather than getting enjoyment. Just something to get me through the winter.
Yeah, I am with you – first couple years when structured indoor training was still new, I was able to handle long Z2 indoor (TBHV & co). But as my volume has grown really high during summer, I have less and less patience for indoor long stuff.
Cycling for around 6 years, got into TR my first winter to stay fit. So this is like my 6th winter doing indoor training. My main events are 60-75min crits or 60min CX races. I do the occasional road race but not much. So my minimum time in zone for sweetspot was going to be 75min, with the plan to get out further than that but figured 120min was a good stopping point.
