-18 years old
-Road biker(I might be doing another discipline later on but I am not going to try anything new this season)
-This will be my second racing season but this is the first time I am entering a season with structured training.
-I ride more than 10 hours a week
-Completed Traditional Base High Volume two(I did not have any injury!) and I have two weeks(including taper week) to go in my Sweet Spot Base High Volume 1.
I used to ride for 6 days a week and then take a day off. Ever since I started sweet spot base high volume 1, I removed Pettit and replaced it with a gym day. I am still able to hit my targets and I do not feel the fatigue for more than a day.
I am living in Halifax, Nova Scotia where the terrain is very hilly. I have listened to the recent podcast in which Coach Chad says that we need to pick the build phase based on how we plan to do the race(breakaway rider or keep closing gaps type of rider). The race calendar has not yet been released(will be released in late January) so I am not exactly sure what event I want to target. I am open to doing either general build or short power build as my build phase but my specialty plan will be rolling road race. The short power build plan says that I need to expect a fair reduction in sustained power and endurance. Oh and I would like a proper definition for endurance and sustained power. I am assuming that one who has completed the short power build will struggle on endurance rides and will not be comfortable over the course of these usual 3+ hours weekend rides.
If sustained power means riding close to your threshold(sweet spot) for a while(usually 20-40 mins) then all build plans are focused on improving your FTP so in other words you should be able to push the pedals with force for a while right??. I find this very confusing and would like to know which build phase to follow.
Now that I have noticed a major difference in my power by strength training. It has enabled me to ride longer without producing much fatigue and I usually do barbell squats and dumbbell chest presses and I recover from my gym session in one day. I would like to integrate this into my build phase but I do also enjoy doing the endurance rides(3+ hours long) indoors or outdoors during the weekend and I feel like if I want to do those, I would need to switch to the low volume plan. I feel that I need to do these long rides during the weekend to be comfortable in the saddle for a long time and the only solution I have found is to switch to a low volume build plan. I am also open to doing one 3+ hour ride per week but I am placing more priority on my strength training than two endurance rides. I would like your suggestions on this.
Lastly, when it comes to specialty phase I see that couple of workouts of rolling road race plan are there in the climbing road race plan aswell. In climbing road race, the workouts are not just “ride at 105% FTP for 5 min” with some rest in between and repeat that like the century/fondo one. It also has some efforts which go into Zone 5. I am also planning to race crits this year so if I do the short power build, will I be able to perform well if I do climbing road race as my specialty plan? by “do well” I mean still being able to repeat those 10-20 second all out efforts.