Hi, whats the best isolated workout nr 6(Sunday) in the trainerroad plans for build and specialized.
Trainerroad limits workouts to 2 hours for road, and the sunday is always sweetspot. But wonder if it would be better to do 3,5-5 hour Z2 or is the “long slow distance” workouts for base training and i should rather do the assigned sweetspot and do extra endurance after.
But Im wondering what is best?
If i know 4-5 hours 70% endurance will reap more benefit than 2hour sweetspot + 1 hour endurance its easier to choose the long.
I have done many 3,5-4,25hour endurance rides on sundays last 8 weeks , but now starting final build before specialized. And want to choose right sunday workout, im big fan of sweetspot and bang for the buck TSS but will go longer if needed :).
As far as I am concerned provided you are getting other higher intensity work through over/under, threshold and VO2 max work I would say 4-5 hours zone 2 is always better than 2 hours SS on a Sunday…problem is we don’t all have the time/weather to do it this time of year!
I think i recall this subject being on a recent podcast. The plans originally had a longer and slow ride planned for Sundays, but nobody did them, so they opted for SS instead.
I am working through the plans, and usually go for a group ride outside on the Sunday for 3-4 hrs. If i stay inside, i do the 2hr SS workout as 3hrs endurance indoors is not my cup of tea. Having said that, the 2hr SS is pretty tough after the Saturday workout!
sooo uh… i’m like thinking along the same lines… i like the TR SSB progression of TSS per week… and I like the workouts… but i’m starting to feel like I want to substitute more rides than just sunday for LSD… like maybe now i’m gunna just do two sst workouts per week during ssb i and ii (probably tuesday and saturday workouts), and the rest LSD… IDK go by feel and time scheduling mainly…
In the end, it’s not super important as long as we’re riding our bikes right?! HAHA
if you are doing HV you are already getting a lot of SST in the legs each week. The long sunday ride is actually not a bad one to take to get some solid z2 time in the legs and work on a different type of adaption.
There’s physiology and psychology at play here, but I’d recommend the z2 ride. TR plans tend to have a lot of high intensity workouts and while you may be physically able to SS on Sundays it’s important not to forget about the mental toll the constant intensity can take.
So, assuming that you have the time for the longer z2 rides, and your not causing undue stress on your non-bike-life I’d recommend going long. This would be more in line with the “old” philosophy of keep your hard days hard and your easy days easy (similar to polarized training). And if on some Sundays you find yourself short on time, sub in the SS workout to get the TSS done more quickly and then relax knowing you got solid work in for the day.
Think also of the mental aspect of doing a few hours outside. Aside from the physiological improvements (I’d also agree z2 is a good place to reside) being outside, maybe with mates, especially in a good weather, can be a big boost so I wouldn’t pass up on that at all.
For the build and specialized HV the only SST is on sunday. But yes there should be enough time at higher intensity on the other 3 harder workouts.
I don’t think about indoor vs outdoor when i asked this question (though all i do is indoor atm)
Even when doing my biggest and harderst saturdays i still find it easier to work hard for 2 hours then some Z2 than doing 4h+ at 70% FTP. Time goes so slow when youre not working above AET.
But many good answers here and i probably won’t plan my sunday rides. I will do what i feel like on the day and what i think fits best with what week i have done and what week i have coming.
Intensity makes difference for me. I usually ignore weekly tip and choose longer Z2 rides on workout page by filtering ‘Endurance’ zone + ‘More than 2:30’ duration and then sort by Intensity (low -> high). From result list I choose first workout that fills the available time best. With one followed recovery day I am ready for next VO2max workout (at least with 3:15 workout, working towards 4+hr)
Less intense, longer duration (more TSS is not intentional, just comes with longer duration)
For example, last week substituted recommended Town Hill (IF 0.69, TSS 129, 2:45) with Allegheny (IF 0.68, TSS 151, 3:15). Didn’t feel much difference during next VO2max workout after the recovery day. This week will try Rafferty (IF 0.65, TSS 157, 3:45).
Can’t say if it improves fitness better or worse. According to FTP prediction model, my improvement is exactly what is predicted, even with those changes.