So, 2021 was my 4th year of ‘training’ but my first of taking it really seriously and being consistent.
I pretty much stuck to a year long low volume plan, with some runs, outdoor rides, and strength training as well as TR, and went from FTP of about 290 to 320 (4w/kg to almost 4.5w/kg).
I came to the sport fairly late. I’m 34. I’m conscious I’m on the cusp of a declining ceiling, but (hopefully) nowhere near that ceiling.
My ambitious goals for 2022 are FTP of 350, and perhaps lose a few kgs to get to about 67-68kgs (currently 71-72). I really want to break 5w/Kg.
I enjoy climbs, especially of 10mins or more. I have some strava segment and some race goals in mind for 2022.
I work 40 hours a week over 4 days, and my schedule is quite predictable. My work is fairly sedentary.
I’m tempted to just keep going doing what I am doing next year, but would like some advice about where I could make the most gains. Perhaps it’s time for me to get a real coach.
I’m only just starting to race and look forward to doing some road and XC races, as well as some duathlons in the next 12 months.
As well as a TR low volume plan I add in maybe 1-2 additional ‘train now’ rides each week but am reluctant to commit to mid volume as I don’t think I’d be able to stick to it.
Here is what a typical week looks like for me, I train almost exclusively in the morning before work.
1.5hrs TR workout
30 mins strength
1hr TR workout
60-90min endurance run (sometimes a second TR ride instead of run - usually endurance)
30 min strength
(I count this as my ‘rest’ day)
1hr TR workout
60-90min endurance run (sometimes a TR endurance ride instead)
Long outdoor ride - typically 3-4 hours. Often with several climbs in 4-15 min range - I will go for KOMs on the climbs and generally endurance pace in-between
40-60min interval run
30 min strength (sometimes)
Another outdoor ride maybe 2-3 hours OR a ‘train now’ TR endurance ride for 60-90min
I’m pretty good at sticking to the schedule but probably about half the time I take the Sunday as a rest day, as my weeks are often 700-1000TSS and I feel like I just need a rest!
My sleep is OK, usually 7 - 7.5 hours a night. I’m an early waker and find it hard to fall back to sleep.
My thoughts for improvement are:
- Do less running and more cycling if I’m serious about upping my FTP. I have no serious running goals - I just enjoy it. I sort of see it as getting some “endurance” exercise that’s a bit more interesting that TR endurance rides, and easier / handier than an outdoor ride
- get some weights. My ‘strength’ training is basically lunges / squats / push-ups / sit-ups with some hand held dumbbells to add a bit of weight (I actually do the “bikini body guide” on the advice of my wife!!).
- choose 1.5hr TrainerRoad road alternatives instead of the 1hr rides when I am given a 1hr ride - this is an easy modification that will give me a bit more volume
- add in more endurance rides - either outdoor or TR. I think I’d struggle to add more serious intervals and be able to recover
These all seem like modest modifications to the plan - but if it’s working - should I mix it up? Very happy to hear some radical suggestions!
Here’s to 2022!