AKCrafty wrote:
Well...it looks like I've had waaayyy more detraining happen that I thought. I did a quick-and-dirty 8-minute test using TrainerRoad and my current FTP is down about 10% from mid-season form. I don't want to burn myself out and kill myself in October for a June race...how many FTP sessions/week would be best right now. My running is almost non-existent because of a hip injury-could I get away with 2 sessions per week working FTP intervals and have 2 Zone 2 rides?
I would be careful doing too much hard stuff too early. You have been in the sport long enough and can't attack this like someone who has just been around for a years and wants to "take it to the next level". That's a recipe for burn out long before your A event. You need to pick your battles in life through the year and can't train like a pro or a young guys with only a few years in this sport. Pace yourself out. Don't be an Oct/Nov training hero, burn out in December, gain 15 lbs over the holidays and then try to re start in Jan from a big hole. Take it easy now, just train hard on days you want, let your hip get better, enjoy the outdoors, and come back in December with a fresh mind and in the mean time, when you get on the trainer, just toy around with different amounts of intensity based on what you feel like doing TODAY.
...and it is FINE to get decently de trained. In fact, I would say it is healthy to let the pointy end fitness go and just be a generally fit guy for 4-6 months per year, but where your amount of exercise is enough so you are energized and healthy, but not the amount that you are often tired for life outside training. I'd contend that spending a good block of the year jacking up your general health and all organ functions etc, sets you up better for the other half of the year where you are trying to extract pointy end fitness. You need your head totally in the game and committed for those 6 months when you want to give the KQ a good run. Don't burn up too many mental or physical matches now. The race is not next month, and like any pacing you need to pace your way through the year. Let yourself get out of pointy end shape, so when your mind is ready for the KQ run, you have added motivation to pull it together.
I don't know what else is going on in your life, but if you are like the rest of us, there is a lot and every day getting to the start line of today's training is a big achievement, because it involves prioritizing many aspects of life to just to fit in the training. That requires a ton of mental focus over time. It's not that tough doing it one day, but 365 days is tough 180 days is easier.