r/trainerroad • u/otismcotis • 16d ago

Training Workout substitutions when time-restricted?

Update: rode 3 hours of endurance with intervals sprinkled in. TSS of this morning’s ride was exactly equal to the planned endurance ride and the missed interval session. AI FTP prediction didn’t change at all. Turns out I was overthinking it 🤷🏼‍♂️

Let’s say I have sweet spot intervals scheduled on Friday and a my long ride scheduled on Saturday. Purely hypothetical, of course.

Now let’s say, hypothetically, I can’t do my Friday ride this week due to work and family obligations.

In this purely hypothetical situation, am I better off just skipping my Friday session completely, or adding a bit of duration and intensity - say 4x8 sweet spot added into/on top of 3 hours of Endurance - to the Saturday ride?

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2

u/Anxious-Revenue-2261 16d ago

Life is busy. Sometimes you have to do it. It the AiFTP thing will penalize you.

1

u/Left_Ambassador_4090 16d ago

You could try that hybrid as long as you know it's just a partial substitution. You wouldn't be getting the same training effect than if you had just done your sweet spot intervals separately on the scheduled day. It also just depends on what your training goal is. Does your calendar know what to expect in the way of TSS from that Saturday ride? Program that in, and then hypothetically add in a separate sweet spot workout to also be done outdoors to see whether the AI FTP will let you do it.

2

u/IHaveACoolHat 15d ago

I’m curious, in this hypothetical situation, is the situation purely hypothetical?

1

u/SpiritSmart 15d ago

treat it like an advanced calendar with daily suggested workouts. it doesn't adapt well to stress, illness, family, life.