This question is about swapping an outside group ride for the right sort indoor endurance/tempo sessions, and tuning those sessions to my need.
My target: My plan is TTs from 10, 25 and 50, and two or three 100milers this year. Possibly stepping up to 12hr! OK I know I am mad. But some help please. I have my first 50TT early May and 100m TT end of May (17 wks).
Where am I? I am through Sweet spot base mid volumes 1 and 2. I did Disaster over Christmas. Two weeks into Sustained Power Build mid volume. I add to the week a group ride with some fast guys that for 3ish hrs gives me a TSS of 220-260 with loads of chasing wheels and an IF of .8 to .85! (Loads of hanging onto wheels - short bursts- road bike). I am knackered afterwards and I need to rest the day before and recover the day afterwards. So I lose one of the Sustained build sessions. I suspect the hard group ride is really helpful, physically and psychologically, but not necessarily specific. Total TSS for week is around 600.
The change of Plan: We now have -5C outside. Knowing that I want to build up my ability to hold an IF of around .75 to .8 for long periods, in the TT position. Given the weather, I was thinking of swapping the group ride to doing one or two long endurance/tempo workouts, of around 90min to 2+ hrs each, and building this up over the next few weeks and months. Something like Gibraltar, Phoenix, or Colusseum.
The training adaption question: I think I need to be doing the bulk of the workout around 75% of FTP. (for times and effort). Building that up if I can in time aheld and possibly intensity. However this falls between on the boundary between endurance and tempo. Most of the workouts seem to operate either above slightly this (Tempo 82/85%) or slightly below (endurance - 70%). What are the implications of sitting between these two zones in terms of fat burning and neither doing endurance or aerobic capacity?
My approach: I think the right thing to do is to get the % of FTP I am looking for for the steady riding and ride around that +/-5-10%. I also want to feel real world and my experience is that I might be trying to hold, say 200W but that might fluctuate quite alot around that with rolling roads, etc. right I will have to adjust the workout intensity.
Does this make sense?
Context: I am 60. FTP around 238. This will be second year of TTing having done around 35 last year from 10, 25 and a 50. Reasonable background in cycling having done ironman twice back 15-20 yrs ago, though I had 12-13 years off the bike. This year I am stepping up.
Thanks in advance: Ideas and help appreciated. Thanks