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I'm at a bit of a fork in the road so thought a new thread might help me get some advice.
I did a Friel based plan back in the spring and stuck to it 80% or so. Starting from Base 3, I had a few weeks of double figure hours, rested every third week (although usually still raced a Crit) and hit my 'peak' 6 weeks ago.
FTP at that peak tested at 308w. (20mins @324)
Since then, I've carried on racing weekly (twice some weeks) but with more days off the bike. I've arbitrarily tried to hit my 100mile Strava goal but sometimes that's Zwift miles, sometimes MTB etc. I've also gotten busier at work with more physical jobs, some of which is effectively weight training.
Today, I retested using the same protocol and hit an FTP of 318w (20mins @335).
What I want to know is, can I hope to get the same level of FTP gains as I've seen in the past 6 weeks without returning to Base to rebuild aerobic fitness again?
Goals for the year are:
*4w/kg
* First Cat 4 point
*To be more and more active in Crit races.
*To compete well in the winter Zwift races (4.0w/kg is the cut off for A cat, hence that goal)
I have no interest in anything longer than 80-90minutes.
I also don't care what ratio the 4w/kg is, in fact, I'd rather have the power than the weight loss.
All thoughts gratefully received 🙂
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And one gratuitous picture because I was so pleased with my pacing- no, I didn't use ERG mode 😆
This is one option:
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Nice work!
I'd rather have the power than the weight loss.
I've always been of the mind that it's easier to lose weight than gain power..
I've always been of the mind that it's easier to lose weight than gain power..
I'm going to have to do both I think- which is going to be hard. I tend to gain upper body mass this time of year too. Assuming weight stayed the same, I'd need 340w to hit my target. Realistically, I was aiming for 330 @ 13stone.
I don't want to waste time hence my dilemma. I could try continuing as I am for one month and see if I get anymore improvements?
I've decided to test monthly so I can a) get better at doing the test and b)accurately monitor progress.
Volume. Find a decent training loop of 60-100 km. Ride it. Ride it some more. You are getting intensity from racing. You can always put: in an hour at sweet spot for FTP gains if needed.
The weight will drop and W/kg will climb. Your power levels are already competitive.
Thanks TiRed. I don't think I can commit to weekly rides that long (100k) but I can certainly get 90minutes to two hours in a couple of times a week and a couple of club runs a month hopefully.
So I guess, hold off on the plan as long as what I am doing is still producing results?
Keep the intensity and add filler....
With regards to weight, I'm going to struggle to be in calorie deficit. My job is 7 days a week, spread across 05:00-23:00 this time of year with three tough physical days a week. If I don't eat enough, I don't have the energy to work sadly and it instantly kills my desire to be on the bike.
I could probably run -300 if I was Base training but with intensity as well, I need to be cramming carbs in.
I think I'll keep racing and see what another month brings.....
Your power is good so you should already be strong and competitive on the flat. Your weight wil be your downfall on claims. I suggest you consolidate your power and eat healthy cutting out unnecessary stuff. If you could lose a stone or two and keep the power you will soon pick up points in the chipper 3/4 races.