Mental Rest Weeks, 20 Min Threshold Test, Calibrating Hard Efforts, Losing Weight and Intervals

Cat 4 Questions returns, with 4 solid Q's from an athlete before our monthly zoom call. I really dug these, and have been asked them before, so thought it would be helpful to post.

1. Don’t really feel like I need a “physical” recovery week, but maybe a base week would be helpful for a “mental” recovery.

2. You said that a 20 minute effort isn't that long of an interval. What’s a long interval, and how do we work toward that?

3. I was doing a punchy little climb the other day. Typically, I start feeling it burn and I back off the gas. But I kept pushing through this time and let the legs burn up. Recovered a bit on the descent and then got back to pedaling. How long/hard should I be pushing through efforts like that?

4. At a point now where it’s becoming very difficult to fuel for harder workouts AND stay in a calorie deficit. So do we need to do base for a bit? Does it make sense to mix in some efforts here and there on occasion? Or do we really just need stick with one or the other?

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