The next 3 weeks if my plan are the first 3 weeks if specialty. I’m 8 weeks away from the whistler gran Fondo. The scheduled tss for those 3wks is 582, 590 and 629. That’s about an 18 - 25% increase in what’s I’ve been doing recently. I’m a little worried it’s going to be too much and I won’t recover in time before the Fondo. My 6wk rolling avg tss including recovery weeks is 404 and my 18wk rolling avg is 392tss. I’ve done a handful of weeks around 500tss recently. The only demanding training approach I have is endurance and vo2 with all others set to normal and it’s been set this way for months. I don’t fail workouts often but it’s been getting noticeably more tough in the final weeks of build I just finished. I had to stand just to get through the end of later vo2 and threshold intervals and I’ve been feeling soreness in the quads more than in the past because of that. Sleeping well. Should I just go for it? Is this increase too much?
Is TR recommending this plan, or is this something you’ve set up yourself?
With this being the last little block before you recover and start to taper, it could be a time to push a bit more, but I wouldn’t necessarily recommend it, especially if you’re already feeling fatigued and sore. The last thing you want is to dig yourself into a hole a month out from a big event.
Keep in mind that the goal is maximum adaptation, not maximum stimulus.
Regardless of whichever way you decide to go, ensuring that you’re getting enough carbohydrates and protein is really important for performance, recovery, and adaptation right now.
If you haven’t already, I’d check out TR’s nutrition calculator.
@Eddie i think i have my nutrition dialed in. protein and carbs are high and fats are fairly low. my weight has plateaued in the last month or two even through im doing more tss than ever.
TR recommends 3 high intensity rides per week but feel i recover better with just the two. i replaced the 1.5hr 3rd high intensity with a 3hr dynamic endurance which is usually 1.5 to 2.25hrs. it also recently bumped me to 2hrs on a friday from 1.5hrs. build phase was 1.5hr vo2 on mondays and 2hrs threshold on fridays. long ride on wednesday and a z2 1-2.5hr generally on saturdays. saturday would quite often shorten to an easier ride with fatigue detection. i usually have one of 2 yellow days per week.
i guess ive tinkered with my plan a little but it doesnt look like TR thinks i’m doing more than i can handle. ive even rated a couple of recent workouts higher than what Ai thought i would rate.
im happy with my ftp. i dont think its going to increase between now and the fondo in 8 wks. durability and specialization is priority for me now.
what other info from me would you need. do you can have access to my account. do you think ive pushed too hard leading up to now? im going to see how this week goes. i have a feeling saturday will be reduced to ‘James’ lowering this weeks TSS for about 40. thanks for the help