6’ 155lb 31y/o male here. Been cycling about a year, and although I ride a lot (~300mi/week), it’s all been “just for fun” outside rides, with no structured cycling training. Like everyone, though, I’d like to be faster, and I know at this point that my aerobic base is pretty much maxed out, and structured interval training is the only way forward.
My hesitation is that I don’t want cycling to become a chore like weightlifting did - it got to where I was never satisfied with where I was, I was always chasing that next 10%, and going to the gym became much more a “have to put in my time so I don’t lose any strength/ mass”, and just generally lost its enjoyability. A few months ago I reevaluated my lifting goals and decided that I was happy with how much I can lift and how I look, and so I dropped my lifting volume way down to a bare-bones maintenance routine - 30-40min/day three days/week, and I’ve been much happier as a result. That’s what I’m hoping I can do with cycling.
I know from the lifting background that it’s going to take a proper training schedule to build up to around 3w/kg (at my weight that’s only about 210w ftp), which I’m fine with. What I’m wondering is how much training it’s going to take to maintain that power once I get there - one hour-long interval session a week? Three? I fully intend to keep cycling a lot of miles for fun, and I’d be fine with a couple training rides a week if that’s all it would take to maintain that considerably higher level of fitness. Anybody here happy with where they are and know what a maintenance routine would look like?