Why Riding Slower Makes You Faster [GCN's latest video] Thoughts?

[WindWarrior]

@Pirate

All work outs are indoor, strict Z2 by heart, done around same time of day (~30mins after food), same temperature/fan speed, etc etc I use Garmin Vector pedals and Polar H10. During this period there was a week of outdoor cycling where I was going fairly hard at times (not included).

I need at least 90 minutes after eating.

You may want to play around with these Intervals settings:

and I posted one of several experiments here:

What workout did you do today? (2018/2019)

[image] 60% FTP for 90 minutes, my new aerobic endurance ride to gauge progress over time. Guesstimated I need 30-minutes to warmup and tested that by hitting lap button on bike computer: [image] Yup Then looked at EF and decoupling over final 60 minutes: [image] [image] Over time as FTP goes up I want to see increase in EF. Decoupling nice and flat, and under 1%.

Where I found that doing 60% FTP from the start, my heart rate takes 20-30 minutes to stabilize. So my rule of thumb for decoupling is to toss out the first 30 minutes of any workout, and that set end time based on the workout (outside it varies due to traffic coming back into town).

(I don’t use Intervals much, and haven’t tweaked my default warmup time)