Hi, guys. Could you help me to confirm some parameters of my training please?
I’m currently in a quite stressful period of my life and not looking to set up any PRs this year. Just want to dig up from a hole and have some fun in the process.
I’m doing majority of my trainer rides ‘easy’. In order to calculate that, I got my FTP from a Zwift ramp-up test, and set the Erg mode to 70% (with progressive 5-10 min w/u and c/d)
During those 1-2 hour rides the heart rate drifts between 65-75% of Max. Sounds about right?
But those rides don’t feel ‘easy’. Every time it’s a psychological challenge and different parts of the body hurt. 2-hour ride throws me out more that 1:45 min easy run with a higher HR.
After 3 months of these FTP didn’t change, but may be it’s just offseason and overall life problems.
2 hours on a trainer is hell, no matter what the resistance. I would not categorize anything over 1 hour as “easy.”
Second, 70% of FTP is my top end threshold for an easy workout.
So, 1 hour at 65% FTP would be my definition of an easy ride. (I could ride indefinitely at 65% FTP, but I start to get bored with indoor rides after 90 minutes.)
Easy for me is when I’m not thinking about cycling but just look at the TV/Netflix or talk to your cofee ride buddy. It feels like your almost not cycling (to me). I’d say its 50% of my FTP. Zone 1. Sometimes a bit harder but that’s just because it still feels as easy. Not bc I want to hit a certain power number.
Easy rides should be accomplished by breathing only thru your nose. anything else is endurance training.
Also consider taking in-the-ear body temp 2x a day - one at waking and one after exercise. Chronic fatigue and emotional stress go together. It may be that you aren’t needing easy rides as you are a healthy body.
get a massage. sit in a mineral bath. red wine. whiskey. tea…
Core body temperature is crucial for organ function esp the brain.
aural measurements are more accurate for core temperature, over oral.
emotional stress can affect core temperature (higher) as well as reduce blood flow to periphery (hands, feet).
First you need some sort of baseline for the person (my ‘normal’ temp is 97.2deg) and then see if readings are higher. as this particular person already knows they are under a lot of stress, getting a baseline may be difficult. So, hint hint, everyone should get a baseline in Jan/Feb then look at this metric in July/Aug.
Stress and elevated core temp
critical thinking by Greg Lehman on the body/pain connection
You’re basically doing it all wrong… Too hard not to be stressful but too easy to make you fit or feel happy. Either go way easier or way harder for short intervals. Also, listen to your body, and your life, if things aren’t there just take time off.
But those rides don’t feel ‘easy’. Every time it’s a psychological challenge and different parts of the body hurt. 2-hour ride throws me out more that 1:45 min easy run with a higher HR.
After 3 months of these FTP didn’t change, but may be it’s just offseason and overall life problems.
Should I reduce wattage or STFU and continue?What is the point of these rides? If you want to gain fitness, then maybe they’re OK. If you just want to recover and chill they’re obviously way too hard. You know that. You don’t need wattage to know that. You know that.
A steady diet of 1-2hr rides at 70% FTP is a poor way to increase your FTP. You’d be better off with 2x20 SST or a structured training program incorporating a variety of intervals.
What is the point of these rides? If you want to gain fitness, then maybe they’re OK. If you just want to recover and chill they’re obviously way too hard. You know that. You don’t need wattage to know that. You know that.
Well, the point is to gain the fitness, as with any training. Even as little as possible taking into account how much I can recover.
70% FTP 1-2 hour rides were supposed to be the 80% easy part. I’m also doing 1 hard ride session and 1 hard run per week.
I probably confused the parameters with running. I am able to breath through the nose and talk and whatever. Even highest HR during those rides is lower than during long easy runs. It’s just legs that are complaining.
I thought with time the RPE will match HR and those rides will become easy on muscles as well. But it didn’t happen.
