Impressive work for sure. Looking at the way that the plan has been packed and stacked, I’d guess that being a former world class athlete is the primary reason he’s merely worried about burnout and isn’t already there.
I would have cracked after one week
I regret saying that. It sounds douchey. I should have found a better way to provide context.
Will do. Thanks for taking the time Nate. I’ve also amended the title. Happy to reedit if you still think it’s unfair.
Great breakdown Nate.
This riders training looks like almost textbook self coaching.
Most highly motivated self coached riders have almost zero ability to self regulate. This rider should either, hire a personal coach or put in place some sort of personal recovery day/week intervention.
They are not taking significant rest periods. It’s incredibly common in amateur athletes. Call it exercise addiction, lack of formal training or lack of discipline. It normally leads to the same result. Either, overtraining or simply lack of long-term adaptations.
My recommendation. You don’t need to be concerned with your training prescription, you need to do better with your rest prescription.
Execute your endurance rides correctly, do not add intervals. Separate intensity days with properly executed endurance rides or, full recovery days, occasionally. Schedule two consecutive rest days occasionally to freshen up. In short, do not be afraid of recovery. Recovery is vital. Without effective recovery periods you will never be the best you could be.
Just my opinion. However, I’d suspect any experienced coach would agree.
Remember, the number one error amateur athletes make. Too much intensity, too often, with lack of proper recovery.
Don’t make that mistake going forward.
I didn’t take it that way at all. You clearly have talent, though. I have done blocks like that myself. I’m actually better with four days of intensity vs two or three. I was faster than ever. Then the fitness slowly started to fade and I can’t seem to get back where I was despite rest and restart. There are plenty of folks on this forum who would have good advice as to how to avoid that.
I think this is a little harsh. If you look at my last 3 month block you can see I have 2 very clear recovery periods and a third I could have improved on. At no point am I in the red zone for overtraining and I spend the majority of time in the optimal (green) or grey zone. I am in regular contact with a coach and have been provided with a lot of guidance along the way. My opening comment specifically addresses reducing volume while exploring the possibility of reducing intensity in the future, and I’ve also taken on Nate’s notes.
Forget 6 w/kg, forget the Sworks or the silca stuff - this man has what I want.
That looks pretty solid.
My first thought is you do a lot of Z3/Z4 as a percentage of total work. I’m not saying this is wrong, just that it’s high. This works for some people. However, it can be risky long-term.
If you’re looking to improve on this, I’d actually recommend more volume. Larger volumes of aerobic work as the driver of improved fitness. With (generally) less risk of over training. If I’m reading that right you’re only doing 10-11hrs a week?
I disagree completely. I’ve never felt stronger than coming out of Sweet Spot Base HV the past 2 years. It’s also usually when I hit a new high or regain my previous year’s FTP. I feel like a diesel!
I do mid volume, and normally add an extra day, and I’d share the experience of it working. Additionally, I do feel a lot of the commentary is based pre-Adaptive Training. I haven’t passed every workout, but when I’ve answered that it’s intensity, I’ve seen the plan adapt.
Thank you for editing; that title makes perfect sense and as others have said, you’re a BEAST!
It’s a little misleading. Pre TR I climbed 8-15,000’ a week. Since subbing half of those rides for indoor rides it has drastically dropped my climbing. The events I do are won or lost on the climbs and hence I feel the need (in part for self confidence in part because they clear my head) to climb once or twice a week. Almost all of those climbs (apart from races or the odd race simulation) are Z2. However climbing for 2+ hours is bound to micro tip you into the Z3/Z4 category. Eg, a lot of climbing I do I first have to do a 1 mile climb at 10%. Even in a 34/34 at 60 rpm this puts me in Z3/Z4. My other Z2 option, which I’ve been trying to do at least once a week is a 3-4 hour flat coast ride. Alas it’s on a Hwy filled with cars and is rather unpleasant. And I really try to stick to Z2 on climbing days, even in a group, I allow myself to get dropped on every climb.
And to recap. When I ride outdoors I come home feeling fresh, my head is clear, my legs feel good and I feel mentally energised. At this very moment, and only as in this week, four weeks before end of season, the indoor sessions are the ones that are mentally taxing.
No I average closer to 15 hours a week. Looking at past weeks;
- 10 (taper)
- 8 (taper)
I can attest he is a beast on the road and getting faster and smarter every day.
I’m surprised nobody noticed this but it looks to me that your FTP is very underestimated. When was the last time you validated it? What’s eFTP, mFTP?
I’m not sure where you’re seeing mFTP? If it’s on the intervals.inc pic I posted eFTP means estimated FTP versus listed FTP. Alas. I had 2 ftp’s which has been the bane of my existence as TR/Wahoo Kickr FTP read 10% higher than Pedals. I’ve since switched to just using the pedals.
For reference. My outdoor FTP is 265 (which hasn’t changed in 14 months apparently) and my TR/Kickr FTP was 288 (tested last week). Up from 274 when I started in May.
I try (as hard as it may be) to ignore my lack of FTP gains. But I do feel stronger in every other department and feel like I can hold a higher percentage for longer. And have some some PR’s on local climbs. I’m also down 4-6lbs from a year ago. Which helps a little.
FYI: Intervals will log two separate FTP’s and adjust your training zones according to whether you’re riding in/outdoors.
This is very unlikely. But my point is that your TSS numbers and the data fed to your fitness chart is probably very overestimated, due to not updating your outdoor FTP.
My ftp is constantly updated. As I said. Intervals registers my ftp (265/288) for both indoor and outdoor rides. And every time I do a test I change it. If anything it’s underestimated from recent numbers Nate pulled because TR is reading numbers that are 10% lower on outdoor rides.
That looks very good.
Having the appropriate terrain/weather for outdoor training is almost vital. It’s why professionals either live or travel to appropriate destinations.
I’ve found my own training, which is similar to yours, has hit a road block for the same reasons. I simply live in a very average city for cycling. In order to progress my riding in the manner I enjoy, I’d have to relocate. Which is possible, but seems rather extreme.
It sounds like you’ve got a great handle on your training.
All you can really do to improve it, is to slowly up volume to your maximum recoverable load.
It’s really not a surprise pros train the way they do, as all riders reach their weekly intensity ceiling very rapidly. However, over the years one builds ever increasing fatigue resistance. This allows you to eventually handle the repeated 20+hr weeks.
Once you hit that, everything is marginal improvements.