I’m sticking to them - which is the first, and maybe most important thing. Both in my indoor workouts, and outdoor rides.
The big difference between my intervals, and the typical SS/Threshold intervals in the TR SS plans (at least at low volume) is mine are lower intensity but longer. As a result, I’ve found they do not wear me out as much as the TR workouts, and I look forward to doing them, unlike for example doing something like Lamarck.
In terms of results, I don’t know yet. I haven’t tested my FTP as the ramp test is not very reliable for me (overestimates) and an increase in FTP isn’t all that I’m looking for - I’m also looking for increased TTE and improved fat metabolism by “converting” fast twitch to slow twitch. So I’m not overly concerned about FTP as a measure of success (side note: I probably need to switch to one of the Kolie Moore protocols).
The main test will come when I start doing longer outside rides on my usual routes on road bike, gravel, mountain (when the snow is gone). I also have a race at the end of May that took me 5 hrs last year. So that will be a good comparison point (assuming they keep the same course). I might also ride the Leadville Silver Rush would be another good comparison (I’ve done that 3x).
I’m also not doing much VO2max work in this base phase, so I think this has helped reduce my fatigue, meaning I feel more motivated to ride consistently. I’ll pick up the VO2max work more as that first race in May approaches.
All-in, this approach seems promising given my physiology (fast twitch) and goals (long rides/races) - it’s sustainable (so far) and in theory should be giving me the right adaptations.
Will report more when I have some results on if it actually works!