Looking for some advice around reducing volume with nightshifts and childcare.
Quick background, before covid mainly MTB and some CrossFit style workouts. But jumped onto a trainer in Sept and started more structured training with very little else strength wise.
After a zwift program I moved to TR and completed low vol SSB1 with a jump from 236 to 255 FTP which I was really pleased with. However, even after a 2nd week of recovery, as soon as I started SSB2 I felt totally wiped and picked up a big almost instantly. Definitely overtrained.
I have a varied shift pattern including nightshifts which are resting duty awaiting a call out that couple with child care (including after nights) so can get pretty wiped between intervals, shifts and childcare. I also conscious I’m getting no strength work done and still run down - wonder if a balance of both might improve the overreach.
My goal is to build fitness over the winter (FTP and real world MTB fitness) So looking for advice how to proceed. I have a few ideas feel free to shoot down;
I could drop down to 2 rides a week either skipping 1 work or spreading the 8 weeks over 12 weeks?
I could drop to 2 interval sessions and supplement the 3rd with Active recovery/endurance workout?
Feels like 2 steps forward 1 step back if it knocks me off the bike for a week or so? Is this reality of structured training?
Thanks in advance for thoughts /advice moving forward.