Simple question, I have 2 sessions in calendar for 1 day (defender & Goat) do I just choose 1 ??
Do both, one after another in one go.
I had the same on my ftp plan, too.
There is a note in goat, âafter defenderâ if I recall it correctly.
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Yup. Enjoy!
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Ouch 
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Thatâs on my calendar for Sunday (self reschedule from Saturday)
Ouch indeed!
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That was disgusting, defender was tough enough especially 3rd set at 100rpm.
But then to grind at 50rpm for 45mins after 
Couldnât do it all seated my knees were fecked 
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I had exactly the same experience as you when i did this a month ago. Put me right off G.O.A.T. even though lots of people love it! Defender not exactly my favourite either.
Rest well - at least itâs done now!
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I can see the benefit for strength building but my knees did not like it, perhaps that was because of the fatigue of doing âdefenderâ first.
I can safely say GOAT is not going on my favorites list! 
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Yes, i think the idea is to build muscle endurance on fatigued legs.
I attempted this beautiful combo this morning. Waking up an hour and a half earlier than usual to fit it in and trying to do it with no fuel is my excuse for the laser goats shooting me down.
I struggled with defender and had to lower the intensity a little bit ( I only did full frontal last week so it had me right on my limits)
Then comes the goat and its just not possible for me. Those lowe cadences are a killer so I had to alternate between a slightly higher cadence, winding back the intensity a few % and standing
The laser goats had me for breakfast!!
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