These two weeks were rough. Busy life, missed sleep, trying to improve body comp….bit off more than I could chew.
The Saturday before the first week above I missed my weekend rides (intense Saturday, endurance Sunday) due to busy few days, lack of sleep, and life drama. I felt good on Tuesday’s intervals, but things caught up with me. I was going to try a C race on Sunday, but after failing the opener workout on Saturday, and legs feeling leaden, I slept in hoping that would get me ready for Buninyong. Nope. The next week was slated for deload, all endurance, but I failed Monday’s ride and even marked Saturday’s endurance as Hard because I was poorly fueled.
Felt good today - fueled well during the day and took on 75g sugar during sweet spot intervals (Thunder), marked them as Moderate since I could have done another couple of the 4 min blocks.
Any advice for avoiding these kinds of weeks, navigating them in the future?
Prioritize sleep. Choose a goal, lose weight or build fitness/FTP. You can do both, but it’s a very fine line and everything else has to be in order. If your “busy life” is the norm, then likely not achievable. I’d recommend focusing on fitness and allow the weight to land where it does. Most weight loss should happen in the off season and/or base.
Yes, forget about the weight loss: everything in life is harder if you’re low on energy because you’re cutting calories.
Also W/kg is an overrated metric. Escape Collective has a recent article about how pro teams are using other metrics for riders that aren’t trying to win Grand Tours. Absolute power matters more than W/kg on flat to rolling terrain.
Besides, the higher your FTP and endurance, the more calories you’ll burn riding, which will tend to improve body composition without counting calories.
Life drama is going to happen. Personally I cannot train when I’m emotional, so it’s best not to try. It certainly does not have a calming effect or de-stress. Maybe walk instead and/or find a friend to talk to.
In terms of navigating, don’t play catch up.
The only thing that improves my sleep is going to bed early, even if I stay awake for hours. Oh and avoid drinking alcohol in the late evening.
this time will pass so just settle back into the routine as you can.
Avoid eating late as well. For me, everything is better if I stop eating 3-4 hours before bedtime. But 100% agree on the alcohol, sometimes it can help people get to sleep, but ultimately kills sleep quality. Best to be completely avoided if possible, but definitely avoid in the evening.
move forward, and give yourself grace. For most of us this is NOT our jobs but fun. if it stops being fun then its adding stress not taking away. we are not robots and most of us have a lot on our plates.
As others have already said, fuel the work! You probably need a lot more than you’d think.
We recently made a daily nutrition calculator, which I’ve linked below. Maybe play with that a bit, but keep in mind that the “maintaining body comp” is a good route to go if you’re still trying to get faster.
The rapidly optimize option is only for temporary use, and it sounds like you’re already in a bit of a hole, so I wouldn’t recommend starting there..
You need a reset. I’d take a few days off the bike completely (maybe even a week if you need it) and supplement with walks or some other low intensity, stress reducing exercise. I don’t know if this is possible but when you get back on the bike do some social rides with friends. Leave the computer and data screens at home and just enjoy the ride. Mountain biking is my go to personally but maybe you have a place you really like to ride?
The other advice above is great… try to get some more sleep, etc. You mention life drama, go out to eat with friends and try do something that brings you joy. If nothing works, get a puppy. It will add stress but distract you from the bad stuff.
Buddy I hear ya. I’ve been doing great here on TR and loving the progress I’m making and it’s all fireworks and confetti really. Then I just sort of crashed with motivation and just COULD NOT BE BOTHERED with my Threshold workout on Saturday. Heart was just not in it and couldn’t finish. Skipped Sunday’s endurance. Took Monday off as usual. Then, my paused Zwift membership auto-renewed (they always getcha that way!) and I thought to heck with Tuesday’s scheduled workout I’m gonna just have a free ride ramble. Yes, I ended up bombing up Alpe de Zwift and setting a power PR but it was FUN. No structure for a change. It was fun to take these new FTP gains for a spin
I have found for me that I can’t stay perpetually focused on FORWARD MOTION all the time. Sometimes I have to just take my gains and use them for a while. Maybe drop a few FTP points, maybe put a pound or two on, but just give myself a little wiggle room. It’s kind of a psychological necessity. It’s the macro rest. Physical rest between workouts but also psychological rest between training blocks. It really works for me.
My calendar will adjust and I’ll get back at it. I won’t hit the AI FTP prediction I got last week for May and THAT IS OK! That FTP number will still be there when I decide to get back after it.
So don’t beat yourself up, just enjoy to break. Your fitness is still there, don’t feel like you need to chase it. Take some time for yourself and just enjoy your bike–or not being anywhere near your bike! You’ll be back and you’ll be better for it
I believe we have to be realistic when trying to balance riding/training with life…ie work, family, etc.
You have to be honest with yourself knowing work, family, etc. is going to have a big impact on your life and you may have to adjust your activities to balance it all out.
Perhaps you are going to have to change ‘training’ to riding for pleasure and health…mental/physical…and don’t worry about fitness. If you are able to ride and push yourself when you feel like it, that is a big win and enjoy the ability to do so.
Perhaps over time you will be able to devote more ‘time’ to riding at a higher level and still have the time to deal with the rest of what the world expects…
This may not be the answer you want but if every time you ride you end it with a smile you have just upped your HTP…happiness threshold power…and that is far more valuable…
Quick update. AI FTP adjusted me down from 287 to 278 (lower than I’ve seen all year) with my spotty workouts and high RPE recently. If it’s being conservative, I’ll know soon enough. It may be just what I need to start laying down some consistent work.
