Thank you for the reply
Indeed was a big one I felt exhausted after it still feeling it
It was a Sweet Spot Group Ride 3:00:00 Hr
I have no option of outside ride only 100% indoor
The plan was as follow:
“Sweet Spottin’ with a Group Ride or Solo
Don’t worry about intervals today rather use the group to push you for a sweet spot effort. In other words, take pulls on the front @ Sweet Spot.
Hold wheels (riding with stronger riders)
Use the terrain to modulate your power in the sweet spot
You can also ride out in the wind (not tucked in a draft) to achieve sweet spot
Take Sweet Spot Pulls
Its OK if your power and HR is above or below Sweet Spot for short periods of time (< 60 seconds). What’s most important is Normalized Power for entire group ride or length of time the group got going
Think in terms of 20- 60 minutes or more of a sustained effort in the sweet spot. You can ‘check’ how well you do by analyzing your power file and looking at the normalized power for the sections you rode at Sweet Spot.
Overall this should be ‘moderately hard’ effort with a TSS ~ 130 and also fun. Lots of freedom & flexibility
For more about Sweet Spotting during a group Ride, please read:”
My question was only for clarification if I do something wrong I did beat the time and effort but I do know now I am paying the consequences
I noted also that my CTL not improving it is stale or declining and not because I do not try my utmost to follow the plan, maybe I am overreacting and I am not aware of that.
It is not the first time I txt to the forum and I thank you all for the support