Since the beginning of December until today I have been repeating SSB 1 as a base whilst adding various adjustments depending on how I’m progressing (adding VO2 efforts/adding longer tempo efforts/generally upping TSS) and have progressed from 267w @ 78kg to 315w @ 81kg which I’m very happy with (previous best 298w @ 76kg)
In the last block I did I tried to start reducing weight back down to the original 78kgs but found I struggled even with routine SST efforts (like Carrillon or Antelope) without any hope for the harder over/under efforts. Because of that I reverted to high evening carbs (I train early) and had continued success whilst maintaining weight but struggled any time I tried to bring calories down.
My training setup is Wattbike in the gym during the week and on the bike within an hour or so of waking up - I weigh 81kg @ 5’10 @ probably ~ 13-14% bodyfat. I have recently begun running again after a 6 month knee issue had was considering 3 low intensity runs each week to aid calorie burn whilst maintaining the glycogen stores needed for the harder morning efforts.
I was wondering how people here have gone about cutting down weight without sacrificing power (I don’t mind if power stays still as long as W/KG improves) as I have been doing structured training for 3 years so incremental gains will become harder to get. Specifically, how have people who have early morning workouts managed the situation in terms of nutrition timing and laying out the training week - looking for inspiration ahead of an eight week block! Alternatively have things like 2 week ‘fat loss’ blocks worked with a focus on endurance rides? I can probably commit ~ 1.5-2 hours per working day plus a 4/5 hour weekend ride if needed.