I figured it would be worth starting with my goal which is a 5 day gran fondo around the Italian alps in July, I’m pretty good shape but ultimately my objective in true SUF fashion is to punish my buddies who are not training and smash some PB’s in the lead up to the event.
I have been following a strict training program since early September but I seem to be spending a lot of time in the grey zone according to intervals.icu.
I’m up to about 8 hours a week and I can’t really increase that too much due to other commitments. I also play soccer for about 2 hours a week- this is also uploaded to intervals as my view is this all helps towards fitness. I will likely be able to extend this a little with longer weekend rides as the weather changes here in the UK and I get a little more understanding from the wife to disssapear for hours on end at the weekend but I need to save these tokens until a little closer to the event - likely may/june time.
I know that the CTL score is not a true fitness score but cant help I could/should be pushing myself more to stress the systems a little more (keeping in the green zone)
what I have found is that according to intervals I’m in the grey zone quite a lot, I guess the question is should I be looking to swap out some of the easier workouts for harder ones in the plan to try and get those gains more quickly. My test results have shown consistent good results but I’m wondering if I could be doing a little more for faster/bigger gains without too much detriment.
There is a lot of Z2 scattered in the plans and part of me wonders if I could increase the difficulty of these by 10/15% but I note that this would then no longer be zone 2 work and clearly a huge amount of data around how good this is for you
Training Plan History.
Sept 13th - Dec 3rd 12 (Weeks) Mountain Fondo - Low Volume 3:1
4th December - 25th Feb (12 Weeks) - Mountain Fondo -Moderate Volume 3:1
Maybe my time restriction means that ultimately I am going to plateau here on the fitness (CTL) and I just have to accept that given the restriction I have on time
my intervals graph is below - yellow block is where I had a bit of light flu type illnesses so had a lighter week than prescribed and the pink block was when I went away snowboarding so missed about 4 days on the bike