The 40k tt workouts—specifically the practice tt workouts on thursdays—are crushing me. Any suggestions for how to scale these to make them doable?
I’m doing the mid volume 40k tt plan to work on something a bit different. I typically race crits but last fall I decided to schedule a tt on my birthday (mid February) to have a goal on the calendar.
I’m 2 weeks into the plan and have had no issues with the other workouts so far and fact I’ve been pleased with how the last few workouts have felt—except for Dardanelles -2 and today’s Dardanelles -1.
I completed 2/3 of D -2 and was looking to improve on that but couldn’t make it through 10 min of -1. Both times I’ve felt like I’m holding on for dear life for the entire time I’ve attempted the workout.
So how to go about scaling these? I’d like to make the most of these workouts and it seems like getting through only small chunks of them isn’t the way to go about it.
One option is to use the Workout Intensity adjustment. Bump it down to something lower than 100%, to what you think you can hold. Sometimes a decrease of 2-5% is all it takes to make a notable difference.
Schedule is the basic T: hard W: easy R: dard so yesterday was bald knob and Friday is off.
I feel like I’ve been eating a ton going into these workouts but definitely struggle to get food down while going. I’m going to swap to drinking carbs for the next ones. I’ve been working around a holiday schedule which I’m sure is also throwing me off a bit.
How have you tested? Is your FTP set from a ramp test on a road bike? A 20 min test on the TT bike? That is going to make a difference in how your feeling.
Might be a good idea when on a recovery week towards the end to do a 20-30 min TT test and then can do your ramp test on Tuesday on your road bike. Or just do a 20-30 min test on the TT bike instead of the ramp test.
Going into this I was hoping to complete the tt in an hour–it seemed like a tough but doable goal. I’m going to be doing this all on zwift and don’t have a ton of tt experience so I figure I’ll get a better sense of how I’m doing over the next few weeks as I get through more of the specialty workouts and try a couple zwift practice efforts.
Base was fine and build was tough. This whole training plan has been an experiment for me and I’m generally happy with how its gone and what I’ve learned as I struggled through parts of build. One of the main goals was to try to hold ftp for an hour but it’s not going to break my heart if that power I can hold for an hour / the “event” is a bit lower than what I measured via ramp test.
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