TBM is the only plan that I have actually made any significant gains (as an increase in FTP) from.
Those who did the traditional base plans, was it worth the time invested?
Iāve been doing 12-14 hour weeks for the last 3-4 weeks, with almost all of it being Z2 (I sprinkled random sprints and such for fun every now and then). Havenāt done an FTP test, but I feel a very significant gain in muscular endurance and can now do 4 hour Z2 rides (>90% in Z2, <10 min of stopping time) on consecutive days without issues.
The other benefit Iāve noticed is a significant reduction in HR for Z2 power (what used to be 150bpm last season is now around 135-140). Another data point I have is from tempo rides. I had done a 1hr tempo (~85% FTP) 2 months ago (soon after the end of my last season), and I did the same tempo ride for 1.5hrs just a couple of days ago. Not only did the latter feel easier, my HR was also lower by 5-10bpm throughout.
n=1, possible benefits of weight training, and the fact that Iām still kind of new to cycling (last year was my 1st season of training), could also be big contributors to my gain.
FWIW, Iām planning on customizing TB 2 and TB 3 to make it a mix of TB and SSB.
For TB2, I plan on doing 1 long tempo (building up to 2.5-3hrs of tempo) + 1 SS (2 * 20, 3 * 15, 2 * 25) + 3 Z2 rides.
For TB3, I plan on doing 1 long sweet spot (building up to 1.5 hrs of SS) + 1 tempo filler + possibly introductory threshold workouts + 3 Z2.
Looking back at my last season, I think the TR plans have not really helped me develop the muscular endurance Iām looking for. My FTP improvements were great, I enjoyed them, but it was all capped to 20-30 min intervals.
This almost certainly is a big factor for youā¦you are still building your aerobic engine and athletes like you typically have very positive responses to increases in volume.
But I am firmly in the camp of TB being a an underappreciated and overlooked training plan. If you have the time, many people will see good gains.