Sweet Spot
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Sweet Spot
For those of you that do sweet spot training, how many times a week do you devote to it? I ride 4 times a week in the winter and was thinking twice a week. The other two days would be devoted to endurance work.
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My coach had me doing it 2 times a week.
Monday: Off
Tuesday: SS work
Wednesday: Tempo work
Thursday: Z2 endurance
Friday: Off
Saturday: SS mixed into a long ride
Sunday: Z2 endurance
It should be noted that all of the SS and Tempo work is buried in long bouts of Z2. Only 2-3 hours of a ~13-hour week was spent at SS wattage.
Monday: Off
Tuesday: SS work
Wednesday: Tempo work
Thursday: Z2 endurance
Friday: Off
Saturday: SS mixed into a long ride
Sunday: Z2 endurance
It should be noted that all of the SS and Tempo work is buried in long bouts of Z2. Only 2-3 hours of a ~13-hour week was spent at SS wattage.
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Check out Fascat site/podcast some good info there on SS:
https://fascatcoaching.com/tips/how-...spot-training/
A typical week in a Sweet spot training plan looks like what Cypress posted.
https://fascatcoaching.com/tips/how-...spot-training/
A typical week in a Sweet spot training plan looks like what Cypress posted.
My coach had me doing it 2 times a week.
Monday: Off
Tuesday: SS work
Wednesday: Tempo work
Thursday: Z2 endurance
Friday: Off
Saturday: SS mixed into a long ride
Sunday: Z2 endurance
It should be noted that all of the SS and Tempo work is buried in long bouts of Z2. Only 2-3 hours of a ~13-hour week was spent at SS wattage.
Monday: Off
Tuesday: SS work
Wednesday: Tempo work
Thursday: Z2 endurance
Friday: Off
Saturday: SS mixed into a long ride
Sunday: Z2 endurance
It should be noted that all of the SS and Tempo work is buried in long bouts of Z2. Only 2-3 hours of a ~13-hour week was spent at SS wattage.
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2-3 times a week, depending on weather and how I'm feeling. Usually about 30 minute warmup (I'm very slow to warm up and stabilize my heart rate, which tends to peg at the slightest effort until I'm warmed up), 60 minute workout ride, and 15-30 minute cooldown while heading home. Sometimes I'll do a local group ride. Since those are mostly younger guys, their "no-drop casual/recovery pace" is my tempo or sweet spot/threshold pace. I almost always get dropped but it's a good workout when I need a little more motivation. Hazard of being the old guy in the group.
I do intervals and recovery spins indoors. Too many interruptions outdoors for proper interval training. And I find it difficult to do a proper recovery ride outdoors. Works better for me to stay in zone 2 on the trainer while watching movies or TV shows. I'll usually do 1-3 hours that way once or twice a week.
As warmer weather approaches I tend to slack off the intervals and instead try to add a longer solo or group endurance ride outside, up to 50-60 miles. Beyond that an old C1-C2 neck injury tends to become too uncomfortable so I don't do many full century rides anymore. Sundays in warmer weather there's a small group of guys and gals my age who do 50-60 mile tempo pace rides (which for me is 15 mph on our roller coaster terrain with many short, steep hillettes). So occasionally I'll join them, if I can get out of bed early enough. I'm not a morning person.
I do intervals and recovery spins indoors. Too many interruptions outdoors for proper interval training. And I find it difficult to do a proper recovery ride outdoors. Works better for me to stay in zone 2 on the trainer while watching movies or TV shows. I'll usually do 1-3 hours that way once or twice a week.
As warmer weather approaches I tend to slack off the intervals and instead try to add a longer solo or group endurance ride outside, up to 50-60 miles. Beyond that an old C1-C2 neck injury tends to become too uncomfortable so I don't do many full century rides anymore. Sundays in warmer weather there's a small group of guys and gals my age who do 50-60 mile tempo pace rides (which for me is 15 mph on our roller coaster terrain with many short, steep hillettes). So occasionally I'll join them, if I can get out of bed early enough. I'm not a morning person.
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Agree with the others that 2 or 3 times a week works well.
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My coach had me doing it 2 times a week.
Monday: Off
Tuesday: SS work
Wednesday: Tempo work
Thursday: Z2 endurance
Friday: Off
Saturday: SS mixed into a long ride
Sunday: Z2 endurance
It should be noted that all of the SS and Tempo work is buried in long bouts of Z2. Only 2-3 hours of a ~13-hour week was spent at SS wattage.
Monday: Off
Tuesday: SS work
Wednesday: Tempo work
Thursday: Z2 endurance
Friday: Off
Saturday: SS mixed into a long ride
Sunday: Z2 endurance
It should be noted that all of the SS and Tempo work is buried in long bouts of Z2. Only 2-3 hours of a ~13-hour week was spent at SS wattage.
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2-3 times a week, depending on weather and how I'm feeling. Usually about 30 minute warmup (I'm very slow to warm up and stabilize my heart rate, which tends to peg at the slightest effort until I'm warmed up), 60 minute workout ride, and 15-30 minute cooldown while heading home. Sometimes I'll do a local group ride. Since those are mostly younger guys, their "no-drop casual/recovery pace" is my tempo or sweet spot/threshold pace. I almost always get dropped but it's a good workout when I need a little more motivation. Hazard of being the old guy in the group.
I do intervals and recovery spins indoors. Too many interruptions outdoors for proper interval training. And I find it difficult to do a proper recovery ride outdoors. Works better for me to stay in zone 2 on the trainer while watching movies or TV shows. I'll usually do 1-3 hours that way once or twice a week.
As warmer weather approaches I tend to slack off the intervals and instead try to add a longer solo or group endurance ride outside, up to 50-60 miles. Beyond that an old C1-C2 neck injury tends to become too uncomfortable so I don't do many full century rides anymore. Sundays in warmer weather there's a small group of guys and gals my age who do 50-60 mile tempo pace rides (which for me is 15 mph on our roller coaster terrain with many short, steep hillettes). So occasionally I'll join them, if I can get out of bed early enough. I'm not a morning person.
I do intervals and recovery spins indoors. Too many interruptions outdoors for proper interval training. And I find it difficult to do a proper recovery ride outdoors. Works better for me to stay in zone 2 on the trainer while watching movies or TV shows. I'll usually do 1-3 hours that way once or twice a week.
As warmer weather approaches I tend to slack off the intervals and instead try to add a longer solo or group endurance ride outside, up to 50-60 miles. Beyond that an old C1-C2 neck injury tends to become too uncomfortable so I don't do many full century rides anymore. Sundays in warmer weather there's a small group of guys and gals my age who do 50-60 mile tempo pace rides (which for me is 15 mph on our roller coaster terrain with many short, steep hillettes). So occasionally I'll join them, if I can get out of bed early enough. I'm not a morning person.
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I find that the majority of riders at organized event rides do the shorter distances. By the time I get back from the 100 miles, the food they promised is gone. Some friends and I did a double metric century ride that touted pizza and beer at the end. By the time we got there, they were packing up. We got no beer and a single slice of pizza. I was so mad 😂😂
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