I just started the resistance Training + Sweet Spot Off Season Plan. The Saturday group rides are very short (1-2 hours), but I like to go for a much longer group ride on a Saturday as this is when I have the most free time to train. Is it ok to do a much harder / longer session on the Saturday and then still do the planned training on Sunday or should I try to hit the same combined TSS across the two days (ie do it all on Saturday and skip Sunday)?
Also, is there an alternative to Nino’s Secret Training that I can do at a gym as I don’t have all the necessary equipment at home?
So during the resistance phase the focus on strength so that is why the weekend riding isn’t as long as say during the base phase. Obviously the best thing to do is just following the plan.
You will want to make sure you get in your muscle tension workout during the weekend. So don’t over do any day where it affects the next days training. Also you will want to ride Saturday and Sunday. You want to keep the consistency of training day to day.
It’s ok to make one day longer and the other shorter if you want. But still get a ride in. Also watch the intensity early on. Now is resistance phase so that is strength based. When you get to the sweet spot the focus on aerobic fitness you will want to ride as much as possible during these group rides around sweet spot.
Thanks Jake. And per my second question, is there an alternative to Nino’s Secret Training that I can do at a gym as I don’t have all the necessary equipment at home?
Simply adapt the Nino’s to the resources and equipment that you do have. Many of the Nino’s movements do not require any special equipment that you can’t source on your own. If your gym doesn’t have the balance board - buy one yourself and create your own little Nino’s circuit at home. #FtFP
There’s a thread further down called “Nino’s alternative” that has some tips from myself and other cyclists on how to adapt the Nino workout if you don’t have all the equipment.
Easy and cheap to make a balance board. Most hardware stores have a thick walled, 6 inch PVC pipe. Get a 3/4 inch piece of plywood in the general shape of a longboard. Add small strip of wood to each end of the plywood to prevent it from going too far on the roller. I used skateboard grip tape on the roller so the plywood would not slip around on the roller. I think it set me back about $20. I’ve had it for years.
