Training notes

Questions

1. How should I train in heat without blowing up my power file?

   Keep the prescribed power. Let failure cut the volume — not the watts.

2. Why does 80/20 still bury me when volume goes up?

   The percentage is a guide. The cap is 3 hours. Hard is Z3+ minutes, and group rides count.

3. When does a 12-week plan stop working?

   Intermediate / advanced: ≤12 weeks out → concurrent (mandatory). Beginners stay in traditional periodization all year.

4. What changes in race week?

   Cut the hours. Keep a few hard efforts, but fewer of them. That is the taper.

5. Should I do intensity after a bad night of sleep?

   Go off how you feel, not the hour count.

6. How many grams of carb per hour on long rides and races?

   Match the grams to how long and how hard the ride actually is.

7. What is durability and how do I train it?

   Durability is your ability to still produce high watts late in a race or long ride, when everyone else is fading.

8. Should I set my zones from a 20-minute FTP test?

   A 20-minute FTP test is a useful check. It is a bad master. Use 5-min, 20-min, and 40–60 min anchors instead of 0.95 times a single 20.

9. Why indoor power and outdoor power don’t match

   Indoor and outdoor power are not the same ride. Two sensors, heat, and ERG smoothness stack. Pick one source of truth for key sessions.

LIVE today: Strava, Wahoo (real-device tested), Apple Health, Intervals.icu, file import (.fit / .tcx / .gpx). Coming soon, not live: Garmin Connect, WHOOP. Preferred stack: Strava and/or Wahoo for rides + Apple Health for recovery. File import as backup. Intervals.icu is live.

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