Just some notes I wanted to capture that I will flesh out more later

Longer warmups are recommended as you age

It is OK for warmup to feel hard or painful and for many it is the worst part of the workout

GOALS = General fitness, feel good, geek fun, NOT stress, be able to keep up with more Zwift and outdoor group rides, crosstraining for strength balance and posture (YOGA, PT, Rowing), weight loss

Fasting / fat burning workout and don’t need sugar for aerobic / hard-boiled egg vs muscle loss

120% FTP is not in stone if too hard to complete the intervals the adjust % downward or backpedal for 10 seconds ; outside of the workout you can chose a “-1” or “+1” version

Can substitute outdoor rides for weekend ride

Embarking on very long learning process

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