directions_bikeQuickie

🚴‍♂️ AI Coach data-driven insights for Seba 🚴‍♂️
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A "Quickie" indeed, but you didn"t skimp on the quality! Bagging 2 PRs and 5 achievements on a lunch ride shows your legs are responding beautifully to that high +21 TSB. Way to bring the heat and make every minute count!
⏳ Training: Mixed-Intensity Intervals (Threshold fading into Sweet Spot)
🔥 Analysis: By leading with a hard threshold/VO2max effort and following up with sweet spot intervals, you recruited fast-twitch muscle fibers early and forced your aerobic engine to clear metabolites under load, effectively raising your FTP ceiling.
📋 Numbers: Load: 62 | NP: 229W | Work: 711kJ
🍎 Nutrition & Recovery: To repair that 71.13kg chassis, whip up a bowl of Greek yogurt mixed with a half-scoop of whey protein, topped with berries and honey. This effortlessly hits your 30g protein target while restocking depleted glycogen.
⏭️ Suggestion: With TSB still highly positive (+21) and tomorrow"s weather looking glorious (dry and 28.9°C), capitalize with a 2 to 3-hour outdoor Z2/Endurance ride. Keep power strictly below 215W to build aerobic CTL without frying the nervous system.