Old 02-17-19, 09:40 AM
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Here's another attempt at communication. I would appreciate some genuine, constructive feedback, especially regarding how to communicate what I'm trying to communicate. You don't have to believe or endorse it. Just understand it. Or help me to explain it better.

Prescription for managing training load indoors

The universal rule of this protocol is to maintain a cardiac drift of 5-10%

If you are outside this range, you are (a) not getting adequate stimulus, (b) requiring more recovery than is worth it or (c) not getting adequate recovery

Endurance training is where most cyclists start and is the clearest example to explain why this works

Below 5% and you are not sufficiently challenging the body which is required for adaptation

Above 10% and, at best, the additional recovery time isn’t worth it

As endurance improves, cardiac drift will decrease for the same duration and therefore you will need to increase duration to maintain stimulus. Thereby, 5-10% automatically progresses your training to ensure proper stimulus required for adaptation.

With excess workout frequency, fatigue will accumulate indefinitely and eventually lead to illness or injury. Inadequate recovery can also cause stagnation when the next workout is performed before adaptation can occur.

5-10% also automatically regulates recovery. How? Because, an abnormally low heart rate caused by fatigue will manifest in an increase in cardiac drift based on how cardiac drift is calculated. The more fatigue. The higher the drift. Endurance doesn’t move this fast and doesn’t decline when you’re training it. Fatigue, on the other hand, can build and dissipate very quickly and this is 100% reproducible every time. All you need to do to see it in action is to perform three hard workouts in row followed by a couple days of rest. Drift will build, peak and reset with perfect predictability.

This should cover new cyclists and most cyclists in the northern hemisphere who are currently working on endurance.

In the next post, I will describe exactly how to know when you’re done with base and are ready for higher intensity work and how that work should look and be managed using cardiac drift, the internal to external load ratio, RPE, and MSI.
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