I have shown great improvements last year with a structured schedule (after riding non-structured 3 years and hitting a wall for 6 months with no improvements) but I think I didn’t have enough recovery weeks thrown in and ended up having mental fatigue. With a few unlucky weeks where we had forest fires in CA (made it pretty impossible to ride indoors or out where I live) and crazy work load and sickness, I pretty much hit rock bottom.
I made and followed what I think is a better schedule below and have made great way back into my peak fitness in the last 3.5 months. While I haven’t hit my peak of last year yet, I’m slowly (slowly is the key word here. Last time felt like I improved almost too fast and couldn’t hold on to it) getting back there.
What do you think of this on paper? I’m hoping it will make my improvements more gradually and the strict recovery weeks will ensure I won’t be overly fatigued in the long run.
For reference I don’t race but I just wanna keep improving my overall power curve and FTP as much as I can until hitting my genetic limit.
Tuesday 1-1.5 hours Interval training
Wednesday 1-1.5 hours Interval training
Friday 2 hours outside with a mix of hard efforts thrown in
Sunday 4+ or 5+ hours endurance ride with a few threshold efforts thrown in
I sometimes substitute off days with recovery days where I truly stick to recovery watts and take it very easy. They tend to be 1hr to 80 mins.
I repeat this schedule for 4 weeks and take an easy week where the training load is halved and I have a one hour test day where I test my 1sec, 5min, 20min efforts.
My form dips into -30 maybe once in those 4 weeks. Otherwise fluctuates between 0 and -23.
My easy week gets me back up to around +5 and I lose a bit of CTL (but always end up in a higher CTL than last easy week so overall trend is up)