As I approach my last race of the season in 2 weeks (unless I race CX), I have been thinking of how to best optimize my training in the offseason (October to May). I have a trainer and trainer road but no bikes with power meters (hope to have at least one for next spring, its a priority but I’m a student). I feel rides beyond 60km, usually leave me fatigued and my power decreasing, despite my best efforts I start off too hard for a pace for long distance rides. I have done several rides ~150km but generally with 3 stops or so at like 70k, 100k, 130k (likely would be better to stop earlier, like at 50k, 90k and 120k).
What I wonder is if I should instead limit these Zone 2 endurance rides to distances I can do without stopping ~100k? I wonder if given the fact I need to stop to do the >100km efforts if I am wasting my time a bit and would be better off just doing 100km efforts with no stops.
Or as I don’t have a power meter should I try to do these on the trainer instead, to try and work up to 3 hour workouts. The longest trainer ride I have done so far is 2 hours, Boarstone -2 and I completed that without stopping but my road races are often around 2 hours so probably need to go longer to get the Zone 2 development.
Any suggestions or thoughts, I think I am both FTP and stamina limited and its made me hesitant to move up to the next Cat of road racing despite podiuming every road race I did this year (hoping to win the last one). I’m concerned that as the distance goes from ~60km to ~80kms I will get dropped from the group in the higher category. Generally on tough group rides, we will get past the 60km mark and I will crack in a spot like a railway track crossing or corner followed by a climb, when I need to surge to get back on the paceline and my legs have just lost the snap necessary to bridge that gap.
I’m planning to continue doing Low volume adaptive training in the off season with either a hypothetical May rolling road or xco race to keep Adaptive Training running. But not sure how I should approach supplemental Z2 work, whether on the trainer or outside or both.
I think the goal is to have the stamina and durability to do workouts like Boarstone +1 with late sprints Log In to TrainerRoad and Ochoco 2h30mins at 0.69 IF (which is probably more work than I would do in a 4 hour ride with stops or a 3 hour ride without stopping) Log In to TrainerRoad