I’m a new subscriber to TR in the last few weeks and since all my planned goals for this season seem to have gone up in smoke I’m going to have a crack at creating my own training plan. Just wondering if some of you knowledgeable folks could give my plan the once over and let me know if I’m on the right path or not.
Bit of background: Started getting into road cycling last Jan after deciding to step back from CrossFit due to injury. Bought a Wattbike Atom and spent most of 2019 smashing myself multiple times per week on the Sufferfest. Raised my FTP 70 watts during the year (180-250) but ended up burned out by December from all the intensity and took 2 months off the bike. Got back on early this year, repeated the same process, ended up back at a 250 FTP and teetered on the edge of burnout again after a few weeks of fun but undisciplined Zwift riding.
After some thought I’ve come to the unfortunate conclusion that my aerobic base is absolutely minimal and I can only build myself up so high with intensity without plateauing at my current FTP. Every longish outside ride over 2 hours sees my performance dramatically drop off after the second hour which only reinforced my suspicions.
I obviously could just follow a TR plan which I’m sure are excellent but I kind of feel like experimenting a little bit so I’ve come up with the following plan to remedy my lack of aerobic base.
4 weeks on 1 week rest repeated for 3 cycles
Tuesday: VO2 indoor 1 hour ( follow progression up to mebe 5x4 mins)
Wednesday: Zone 2 commute 1.5 hrs total
Thursday: Zone 2 Commute 1.5 hrs total
Friday: Sweetspot (follow progression from 2x15 @ 93% up to 1x90)
Sunday: Zone 2 outdoor (4-6hrs depending on family commitments)
Hoping that this will help build out my aerobic abilities and allow me to grow past the current plateau.
I’m obviously a bit of a newbie so my idea of a plan may sound laughable but any help or critical thoughts would be appreciated.
Sorry for the long post.