Rebuilt the engine starting in June 2019 (not much aerobic base). Since then I’ve ridden Polarized…4 - 4.5 hr rides at LT1 (lactate test certified in February 2020) plus only Vo2 at 8 min and 30/15s. Feeling like I left watts and speed on the table over the last 18 months…so I recently (mid December) started putting in Z3 and Z4 (6 x 10) efforts.
Time spent: 650 hrs in 2020…likely 700 - 720 in 2021 if all goes to plan. Can go higher if necessary…to perhaps increase the rate of improvement.
The reason why I’ve spurned SST for so long is my experience with it from 2008 - 2019, which mostly ended in many seasons at a plateau (on 6 - 7 hrs/week). I’m looking to put on 30 - 40W at threshold by August. This might be rather ambitious but considering I’ve done zero SST work since June 2019 I’m hoping that I could at least get 30W over the next 6 - 8 months. Time trials are my ONLY races and interest right now.
Fractional utilization (FuVo2) is probably around 75% right now. I will know more with a 5 minute test at the end of January.