I’m not sure that this is going to work, but I didn’t make much progress last year anyway. I am strictly a CX racer. I like riding on the road with my friends, but am too much of a wuss to race road at 54 years old. I have seen too many things to make it worth it to me. Anyway…
This year starting more or less now, I’m giving the MAF method a go. So the plan is to use traditional base in TrainerRoad as my base. I will likely just keep repeating it until I get to the build phase in May-ish. This forces me to keep my HR under 130. MAF formula is 180-age +/- adjustments. I got a +5 bump for having trained for 2+ years with no injuries. Since this is very low intensity, I shouldn’t be needing much in the way of carbs.
The nutrition side of this is to follow Dr. Phil Maffetone’s nutrition, which is basically a slightly healthier keto or close to keto diet. I think keto isn’t great once you add intensity to your mix, but is probably fine for the base building I plan on doing this up coming year (till May).
My history is this: I used to ride a fair amount when younger, in my 30s. My girlfriend (now wife) HATED my 4 hour rides and all day excursions so I stopped riding altogether. I gained literally 100lbs or 45ish kgs. I got into motorcycles, drank a lot (Jack Daniels and other hard stuff), ate like a pig and had a 44" waist. I was at the point where my Dr was giving me grief over the weight and I could only find clothes at big and tall shops and Tractor Supply Co. I had enough. I remember when younger how well cycling worked, so I pulled out a bike and rode 7 miles. I was hating life. My 13yo son saw me doing this and decided he wanted to ride with me. Then he decided he wanted to race CX. So, we rode together. I am down to 190lbs and want the last 20-30lbs off. This is my 3rd year cycling, next will begin my 4th and I’m looking for a break through year in racing.
I tried a lot of stuff over the years. What worked for a long time was calorie and macro counting. It worked until last year. I think with all the training and the stress it creates my body just said no more and stopped losing.
When I first got going with cycling again, I started doing indoor cycling with a friend and he trained with power on stages indoor bikes. The classes were anything from sweet spot to VO2 max and beyond. I never really did any easy riding figuring no pain, no gain, etc. I think a lot of my racing peers (they are really far superior so peers is used loosely) on my team have been riding and racing for many years. I feel like I am so far behind in fitness and skills. One thing I know they all have is the mega miles in their legs from years of riding. That is a huge base and one that I’m looking to build with this program. I feel like since I went right to sweet spot from nothing that I missed this huge base building many have inadvertently or purposefully built.
I don’t know if this will work, but that’s my plan for now.