This is my first TrainerRoad post so if I am doing anything wrong please let me know.
TLDR: Will doing long Sone 2 workouts each day make it possible to do some higher calorie deficit than let’s say 500kcal on a normal diet with some training?
Anyway, here it goes. First part is Background.
Last season I did a self-coached/planed training plan for a 150km MTB for this summer. Finished the race and was happy with the result. Now, two months ago in august, I decided to lose some weight since I had no other goal set up before next year. My starting weight was 73-74kg, 180cm, and an ftp of 337 tested at the start of the Sweet Spot 1 HV plan. That was down from 376 before the summer tested with a 20min power test. That was a bit of a let-down, but accurate since the following workouts (all done on the trainer) were challenging enough. While doing the SSB HV plan 1 and 2 I decided to do some strength as well, so I did 1-2 sessions each week. And weight loss has an important part done in the kitchen, so I counted all my daily intake of food using the MyFitnessPal and set a deficit of between 500 and 1000 kcal each day. This meant I had done some nutritional timing to be fuelled for my workouts. I have now completed the Sweet Spot Base Hight Volume 1 and 2 with only eating before the workouts, and only using water during the sessions. That last part was difficult in the start since I was reliant on sugar during the rides earlier this year, but now I can do 2h sweet spot only water no problem which is nice. Now after these 12 weeks I have gone down to around 69kg. I have gained some muscle and strength but will take a two-week break before I do another weight loss period before Christmas. Also, FTP has gone up in-between the two plans to 349 and likely up some more if I tested now at the end of this plan.
The next part is the plan for the second Loss-Period.
For this period, I have a goal of loosing around 4kg, going from 69kg to 65kg. I am not sure if I should do a solid Sone 2 block of six week or continue with a General build plan with some intervals. I have always wondered if I can “Speed up” the process of loosing weight by doing more low intensity training. Let’s say on a normal day I can do a deficit of 500kcal and still be mentally good for my day and workouts. Could I then do a longer 4 hours sone 2 workout and have the deficit even higher, let’s say 2000kcal since I will be burning more fat during this low intensity workout and thus lose weight faster? I might be completely wrong here, so please let me know. My goal now is NOT to gain watts on the ftp but losing weight (fat) to reach 65kg. I do listen to the TR podcast, so I know this is not the optimal way to go for a higher watt/kg.