I’ve just started up with TR so structured training is pretty new to me. I want to try to ride outdoors as much as possible whilst trying to emulate the scheduled TR session.
With sweet spot how important are is it to maintain a high cadence? Yesterday I went out and did repeats on a hill which almost perfectly matched the required timings, but some of the ramps were steep which meant grinding in bottom gear at 50rpm, and also meant freewheeling for portions of the descents during the recovery phase.
Secondly, How important are the interval durations? I would prefer to pick a circular route taking in lots of up and down, rather than just repeats on one hill (flats isn’t an option round me). Would an outdoor ride that ended with the same ratio of work to rest as the scheduled workout be OK, even if some of the intervals were significantly longer and some shorter than those prescribed?
Thanks in advance