After all our cycle events were cancelled this year I thought I would start my winter training early and try to springboard my fitness for next year.
Last year I just worked through the Trainer Road Sweet Spot phases 1 and 2 and then moved onto sustained power.
My max heart rate is between 195-199bpm and I am 45 years old.
Sweet Spot work had my heart rate at between 170-185bpm so although it was sweet spot, my heart rate was right up towards my top end. Under overs absolutely killed me!
I had a fitness assessment done about 7 years ago by a physiologist who told me I started producing lactate at a low heart rate as I had no base fitness, (at the time the only cardio I did was high intensity training on a Cross Trainer at the gym so this wasn’t too unexpected).
My training days are:
Mon - Try to do an hour turbo mind afternoon
Tues - 5.30am turbo for 90 mins
Wed - Day off
Thurs - 5.30am turbo for 90 mins
Fri - 60-90 min turbo mid morning
Sun - Outside ride 2-3 hours
I was thinking of using the early morning rides as fasted Zone 2 work, the Mon and Fri as Sweet Spot (using TR) and the Sunday as a longer Z2 with some harder efforts thrown in (probably hills).
I have no idea if this is an effective use of my 6-8 hours training per week and cannot afford a cycle coach. However, each year I just seem to end up with the same FTP and feel like I am going round in circles.
Any thoughts would be hugely appreciated.