how hard do you push yourself on the TT?

[drivin_me_nuts]

'Serious' training is new to me and bearing in mind i'm almost 50, pushing myself is something I have to be careful of. I've got an FTP of around 200 and a max heart rate of 170 (as in I won't push myself beyond that). I'm working at the moment on increasing my stamina using Trainer Road maninly sweet spot training (for now, the VO2 max stuff is for a little later in the programmes).

Now, I have the luxury of training time at the moment, but I am finding on some days (like today), i'm rather tired and the proposed training is 90 minutes with 5 10 minutes sweet spot intervals0.

So, you guys who've been doing this for longer than me and who have taken it more seriously than me, what is the point at which you say I need a rest day (as in a day off) or a recovery ride?

It's a curious thing, today i've reached the point where the mind says yep, do more, but the body says no, stop.

How hard do you push yourselves when such days happen for you?

Edited by drivin_me_nuts on Friday 26th February 00:38

[matt-ITR]

It is a fine line, but listening to your body and reading the signs that you are tired is something that you will get better at with experience.

It is better to be over-rested than over-trained. If the body (mind or legs) say no, then skip the session or swap for an easy spin.

[upsidedownmark]

You don't say if you're using a plan, or just picking workouts as you please.

Generally a plan will have a rest day every now and then (once a week maybe), and hard days followed by easy. If you're using the FTP stuff and the plan properly, then that should take care of it.

If you're just picking random sweet spot workouts every day you're gonna be borked sooner rather than later.

I'd also suggest that, unless advised by a proper medical practitioner, imposing a random upper HR limit is nonsense. Especially if you used 220-age or similar to get any kind of approximiation.. what your HR does is rather personal.

[Daveyraveygravey]

As above, all the plans I have seen have one or two rest days of no cycling, and mix up the hard days with some recovery days or endurance.

I am a similar age to you, although have been in to it longer from what you say. I find after a tough ride - either long distance or lots of climbing, or both - it can be 3-4 days before my legs feel like they are ready for more.

Sometimes what you think your legs are telling you isn't as bad once you start riding though!

[drivin_me_nuts]

Thanks for your replies chaps, much appreciated.

I was following the sweetspot base training progamme, but adding to it on the rest days rides from other programmes. Coupled that with the arse end of a viral infection and i've been a bit of a plonker.

So, two days off, and today I had my best TR ride.

Lesson learned with regard to rest days.

Cheers.

[NerveAgent]

I've been doing the trainerroad sweetspot plan over the last 5 months or so, I was making some great gains, then through one thing and another I didnt get on a bike for a few weeks.

Last week I made my "comeback" fully expecting to be worse...I'm stronger than ever. Rest is definitely underestimated by most people!

[wemorgan]

One method is to measure your morning resting heart rate. At +10 from normal I'd take a rest day.
More scientific is to use an app to measure your heart rate variability.