Any benefit to Traditional Base vs Sweet Spot?

I’m not sure I understand your question - I find endurance work after intervals very helpful, but rarely stress myself up to the sweet spot area. I also add the time after endurance or sweet spot workouts based on my sensations and available time

On my 1.5H SS workout i’m looking at adding a Z2 block, and use it if i have some spare time. My question was would it be better to add it before starting SS intervals, or after, what would be more beneficial for gains.

I wouldn’t want to push the SS work in front of me, I would just extend the cooldown if I have the time and mood. I don’t think there is any significant difference.

I would say unless you feel that you need additional warm up and you go into the intervals feeling flat then add them to the end. That way if something comes up and you have to end the session you already have the important intervals out of the way. Look at the endurance as something extra to add once you get the scheduled workout done and you have additional time/energy.

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It depends what gains you are chasing. If you want to focus on your ability to complete hard intervals when already in a depleted state then you should add the time to the start.

You see this a lot with high level athletes trying to win long events - so a tired max 20 minute effort might see them put in 2,000 kJ of work and then do a maximal 20 minute effort. Or, similarly, fatigued sprints after a long ride to familiarize themselves with the ability to sprint at the end of a road race

This puts the quality of the intervals in the context of your fatigue level.

The opposite is more beneficial for most riders, which is to focus on the intervals up front and then add the extra fatigue at the end after completing the challenging portion of the ride

Both have their place but it depends what your focus is and where you are in your overall training as to which will be best for you


My Training week composes of 5-7hrs of training which are 0:45min-1:30h long.
I’m looking to putting some longer rides to work on aerobic performance, so it seems best would be to add that z2 block at the end to reach my goal

Wanted to circle back as I’ve just completed another four week block using the same methodology as above. Starting to think its maybe a bit too much intensity for the time of year, but mentally and physically I am really loving this approach. My FTP is consistently climbing and I feel fresher than I do otherwise

The ramp rate and overall volume I sustained during this block should’ve had me pretty gutted at the end of the third week, but, while tired, I wasn’t dragging as much as I would expect and was able to complete (barely) The Thumb +1 with a 5 watt higher FTP yesterday - which indicates to me that I’m progressing and recovering adequately


Eating 2 or 3 hrs before, you shouldn’t really need anything but water for a 60 - 70% [FTP or HR] trainer ride. Many cyclists and triathletes are actually doing these long rides in a fasted state…for the maximum amount of stimulus.

I don’t know how much below LT1 stuff is actually in the SSBHV plans but I’m pretty sure it’s compromised because of all the work that is incorporated above it. The 10 hr plan probably won’t have enough “traditional base” as a result.

My 3 - 3.5 hr Kinetic rides are water only and my 4.5 - 5 hr hybrid rides often include just an 8 oz. serving of soy milk in the brief intermission between the trainer and the road (just to keep the stomach from growling later). You should be under LT1 (2 mmol) for the duration, unless your FatMax is not developed enough for that duration, which is why you would see increasing amounts of decoupling toward the end…even if your room is cool and well fanned.

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