Hey everyone,
I’ve got to take a 2 week break. The first week is because of a minor injury. The injury has no impact on my cycling ability. The second week is a family holiday.
I’m on the continuous program right now and had a long block of training until now.
What is the best practice? Do I set my ramp rate to off-season and let my decay stay on optimal?
What ramp rate and decay method do I use, when I return to training, after the 2 weeks?
Thanks in advance for your input.
If you’ve been training regularly, two weeks is short enough that most riders will only lose a small amount of fitness.
You could set IR to Off-Season and you’ll notice the needle jumps forward and gives you some wiggle room before it to drops into red during those two weeks.
Otherwise, you could ignore the dip and it will rise back up by the second week of resumed training.
Small Decay will keep your signature closer to the current values.
Regardless of the decay setting your first few hard sessions – or more so a breakthrough ride – will quickly recalibrate your signature when you resume training.
Thank you so much!
Is there any way to manipulate the continuous program after the 2 weeks, so I don’t get a XMB workout with a lot of high and peak strain as the first workout, to ease a little into it again?
Simplest way to feed XMB is to use Edit Target XSS under Daily Summary on the Today page and override the default values.
I am currently using Continuous, GC Specialist, in Maintenance mode.
If I ride every other day and stay within my usual XSS range, I’ll see HIT recommended each day I ride since I’m back to blue/fresh each time.
If I want to ride LIT instead, I’ll edit XSS to be X | 0 | 0 where X is the total Low I want to ride with High and Peak cleared to zero.
For example, if I want to ride around two hours at 60 XSS/hour I’ll enter 120 | 0 | 0.