Help with training plan

General
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I’m a cyclist and runner for fun. No real training goals other than being as fit as I can while being a good parent and functional member of society!

I do an occasional 5k and Zwift race. I’m on a sprint duathlon plan now. I can easily do the longer workouts assigned by Athletica. However, I fail the shorter ones immediately. 40/20s on the bike for example. Should I turn erg mode off and just go as hard as I can for the 40s and finish the workout? Or do I need a different plan? I really need to focus on short bursts. I’m reasonably fit but my strength is very much long and steady. FTP was 326 this morning according to a ramp test on Zwift (did it after failing the 40/20s) and 5k is in the high 19s. I weight 195lbs.

I used to have a very strong sprint but my short term power is very bad in comparison to my long and steady/ftp.

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Hey @jaredstrauss … I’m on the same type of plan :slight_smile:
Yes - definitely avoid erg mode when you can. Go by feel (hard but paced to complete the 40s). Let the power be what it will be…

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My guesses based on the limited info you provide:

  1. Your threshold is lower than that. Ramp tests are notorious for overstating FTP/CP.
  2. Your first workout of this type was too hard (e.g., too many repeats, or maybe 30/30 would’ve been better). It just takes getting used to this kind of effort.
  3. ERG forced you into the middle of the power range whereas you should’ve tried the lower end of the range, especially during the initial reps.
  4. You didn’t fuel properly.
  5. You tried it on the trainer with no fan.
  6. You tried it on the trainer with a fan but it was your first trainer workout in a while.
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Hey @jaredstrauss

I’ll chime here quickly and extend a friendly invite for you to join our Wednesday morning HIIT workouts.
We do HIIT workouts weekly on Zwift, lead by yours truly, you can join with or without Zwift account, as we chat on Google Meet and I will talk you through each workout. We have different levels of riders, and everyone is encouraged to stop according to their plans or keep going depending on what their plan is asking for. It’s a really fun, supportive and friendly group. We would love to have you!

Details:
Wednesdays 8:30am CT - not sure where you are.
Lookup weekly session announcement here and follow the instructions.

We are also racing in the Zwift Racing league, round 2 is undergoing. We always need riders. Sounds like you would be B category.

Hope to see you on Wednesdays!
MJ

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