I am new to Wahoo and Systm. I am 67, ride an e-bike in a hilly neighborhood, and just acquired a Kickr Core for winter workouts. Any advice or guidance on not-too-intense workouts?
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@JFF Try sorting cycling workouts by Intensity Factor “IF” and select workouts below .65 to start.
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Thank you, @JSampson
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Of course you could do a System fitness test and then follow a workout plan that is tailored to your capabilities. IMO, it’s best to do the 7 day Test Prep plan that includes a Half Monte test on day 3 and a more complete Full Frontal test on day 7. You can then select a plan that addresses your goals and all the workouts in that plan will be tailored to your assessed capabilities. That’s what I’ve done for the past 3 years and I’m older than you. Because I’m old, one thing I’ve found is that despite the plans being based on my test results, the workouts sometimes don’t provide enough warmup and sometimes there’s not enough recovery after hard workouts. I’ve learned to add more warmup and more recovery as needed. Ideally, System would make this adjustment for older riders, or at least make it easy to make these adjustments. It’s been asked for many times.
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@Saddlesaur Good point - I like the NoVid warmups and also Ignitor. @JFF Just have some music ready or watch a show during the NoVids.
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Depending on how experienced you are with pacing, I would do at least one of the fitness tests. That will set your ranges. Assuming it’s ok with your doctor I would then try several different types of workouts. We are about the same age and I have been training for years and I typically do two really hard interval workouts a week with an easy week every fourth week. The book Fast After 50 will give you some motivation to ride hard. That said, there are some really good On Location rides that are not quite as intense as the SUF rides.
One of the advantage of the 7 Day Test Prep Plan is it really helps with pacing. The Half Monty requires little/no pacing and then System uses that result to set suggested pacing for the following Full Frontal making it much easier to pace. Of course it also gives a consistent lead-in to the tests. That said it is also a very solid week of workouts so isn’t a throw-away by any means.
I do agree though, that for somebody just starting out indoor training, doing the Half Monty would be a good place to start and more than sufficient for getting started.
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Thanks, all, for your great advice and support. Much appreciated.
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Check back in once you’ve tried a few things. There’s loads of people here who are happy share their experiences and help others out.
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There are also people here who are older than you are, so we can also help you with any age-specific issues.
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