This year, with AI help, I'm doing a training program aiming for 240 (3.5).
The composition is one SST session per week, the rest in Zone 2. During riding, I check my body condition by heart rate, and if it's okay, I increase the SST duration. When one set reaches 30 minutes, I increase the power by 5W and start the duration again from 20 minutes.
But after comfortably completing 180W 25 minutes 2 sets last week, I planned to repeat once more this week and extend to 28 minutes if it went well, but yesterday got worse.
When I confessed to AI that I had half a bottle of wine on Saturday and Sunday, it said that when you drink alcohol, glycogen replenishment in muscles doesn't work properly as the body breaks down alcohol, and it reduces deep sleep time, which interferes with growth hormone release and leads to poor muscle recovery.
Since I'm in my late 50s, it seems my recovery is fragile.
The heart rate difference made riding difficult, and I realized that I need to take care of condition recovery after riding as much as the riding itself, so I'm sharing this.
