So it sounds like I'd be better off spinning out some easy miles on the bike for 30-45 minutes every night than reading Slowtwitch.....

Anyone on here have success with this kind of strategy (bonus little 45 min Z2 rides most evenings)? In the past anytime I ramp running past ~50wmp, I've found all those little "easy" runs take their toll and I generally end up with knee problems.




I'm at 8-12 hours per week depending how much time I'm able to get on the bike on Sat. That's generally the big swing factor. I find it hard to make more than 90 minutes in the AM on week days for my training sessions without cutting into sleep such that it's detrimental to recovery. So that's ~8 hours M-F with an occasional missed day due to work/life/travel, then 2-4 hrs riding Sat with Sun being for family adventures. But with this "evening spin" strategy, I could easily cram another 2-3 hours of riding in there with some additional PT "prehab" work after.

How long and how hard do I need these "easy" rides to be for them to have a training effect, what % of FTP? Is there really much an an aerobic stimulus from doing 2-3 extra 45 min rides each week at say 65-75% of FTP? Would you do them on the road bike or TT bike or a mix (i.e., whatever bike happens to be parked on the trainer that day)?