Back into training on Sufferfest/Sytm in the chamber of moderate discomfort (paincave!).
Had several weeks with only moderate training on the road with a dodgy back, knee, tight ITB, solved by shorter cranks, changing saddle on new bike to my usual 130mm saddle instead of the 140mm that came with it and lots of physio and stretching.
Which to use 3:1 or 2:1 high volume?
Planning a 12 week road plan. In January this year I did Sufferfest 12 week road advanced which automatically does a 3:1 hard easy week ratio. This I found hard but completed it without missing a session, although nine hammers I had to have extra rests and sometimes dial down the intensity.
The second 12 week plan I did on intermediate which gave a 2:1 session. Made gains, but not as great, but missed a few sessions towards the end due to work commitments and didn’t have the best end of programme 4DP but still made great gains, but not as much as the 3:1 session. But, it was my second session, so the adaptations I presume would not be as great.
Now that the Sufferfest has become Systm and sessions have been made easy(er) I am thinking of going back to the 3:1 plans as the are a teeny bit less intense with a teeny bit more recovery?
I read the changes made by Coach Neil and the data it is based on and believe it to be sound.
Being 53 and just getting back into training I had thought the 2:1 would be best, more recovery at this time of year, but now I am having doubts and I am thinking 3:1 would be better as the sessions are now slightly less intense?
Any thoughts? 3:1 or 2:1?