At 38, 5’11 and 87kg, and time through various sports (none even close to endurance) im taking a step back to consider my longevity and way forward.
Might be a bit of a long one but bear with me.
A little background might help. Early 30s i took up ice hockey for a few years, and then found olympic weightlifting. Always gyming in the back ground, until weightlifting, which IS gym, sort of
3-4 years of this saw me get stronger but not massively, i was always fast and technically good than i was strong (back squat 160 @ 98kg). When lock down hit a good friend loaned me a bike and shoes and i bought a direct drive turbo. With gyms closed and no home weights i NEEDED an exercise fix. Sufferfest and the turbo did me well until gyms reopened for a short period, then it was 20 min rides to the gym, weightlifting and then ride home. It worked well until the gyms shut again. I took the opportunity to buy my own lifting stuff at home. I couldnt rely on gyms to keep my training going.
So with a turbo, bike, squat rack and bar, and a number of broken patio slabs, i made another decision to start track sprinting instead. It seems to pair well with my weightlifting, more explosive attributes and love of going fast. I’ve been working it out on my own for about 8 months since that point, building up a track bike, learning rollers, track accreditation, a few open sessions etc.
And here we are today.
Recent times have got be questioning a few things. A friend is setting up a team to do road races and crits in the local league. It sounds interesting. Track time is hard to get, fairly young large family, 60 min drive each way, with petrol costs and track time costs mean most of my training is in the shed (which is fine as i escape the kids) but its hard to get the opportunity to play at the track. There is an outdoor track the same distance but they dont do sprint focus (it may change), but then theres stillt he time and drive challenges. My endurance is trash because of this but i am as strong as i have ever been (back squat 170kg and deadlift 210kg @ 88kg)
So, i am considering doing more endurance based work so i can play with the road guys which is more accessible to me. Its no fun being dropped at the first bend and riding alone .But i dont want to lose my strength or ability to sprint as there will be times i can get to the track and still want to compete at the masters (Kilo TT). Cycling is also an opportunity to get the kids out on bikes and into exercise which has benefited (saved) my life in more ways that i can outline here.
From a longevity perspective. I always feel fitter, better in myself after a good ride (60-90 mins on the rollers / sweetspot / vo2 max) and it “feels” like a healthier approach to life (from a purely physiological perspective - i have an addictive personality so i may overdo it lol). The benefits of hearth and lung health come to mind.
So the question.
Is it possible to stay this strong or almost as, get faster and not lose my sprint. My current FTP is 221 (best i’ve had is 240 but i was 10 kg heavier), whereas my sprint is 1450w. I dont mind losing a little size/weight if i can keep the sprint. That FTP is with zero endurance training in the past year and no background in endurance sports to fall back on. I have always been highly anaerobic.
Currently on week 2 SSB LV with 2x lifting a week. I do add in some 60-90 min Z2 if i have the time but given ive done zero endurance work of over a year AND have very little endurance history im being careful on the volume front for now.
I feel 3w/kg i achievable as i can probably get down to 80kg without too much effort but it would be amazing to hit 3.5-4wkg.
How much is possible and where are the sacrifices likely to come from. I watch all disciplines of cycling and part of the reason for this considered approach is to be able to enjoy everything on the bike should i so chose, rather than hyper specializing. (other than keeping a sprint lol, i like to go fast haha).
Forgot to add, all training is done on rollers, mostly roadbike for now but may use the track bike for some workouts. I also have a Lemond with fixed gear adapter that i may use for vo2 or higher power stuff where the rollers cant meet the resistance required.
Thanks for the help in advance, great bunch on here and look forward to the food for thought.