This is a diary inspired by Coach Jonathan’s challenge to get his FTP up to 350 by 2021 or so. I’ll be documenting my training, diet, feeling, training etc. first to have some accountability and two to learn from the awesome folks with plenty of knowledge on this forum.
I read Nate’s forum rules and didn’t find any rules against having a personal diary here but mods are free to move this in case it’s not in line with the forum’s ethos (this is my first post after all).
I am 31 years old from Santa’s home town in Finland, former semi-professional (alpine) ski racer and a proper tifosi. I quit skiing when I was 26 after I ran out of money and realized I won’t be winning a “real” olympic gold medal in this life nor the next (did get one in juniors though ). I’ve been cycling since I was 13, mainly over the summers and for conditioning for skiing but got really into training when I moved to Ireland in 2015 and found Trainerroad (and the podcasts!). I raced on road for three years, tried TR plans (burned out every time), got a coach, raised my FTP to 4.3 w/kg and eventually got to A1 level there and finished the Ras (8 day UCI stage race) quite unceremoniously. You can check my cycling history here: here or here
I moved back to Finland last year to take over our family business and due to burn out after Ras, work stress, new puppy and plenty of new things I just didn’t have the energy to work out properly and have been clocking about 3 hours or so a week for the past year. At the moment I am slowly getting back at it, have done 4 solid weeks of training and starting to feel alright again. I have about 10-12 hours of training time during the week of which half I like to do over the weekends. I got a MTB last winter and my plan is to race both road and MTB in some capacity in the future. Bigger goal is to hit the magical 5 w/kg FTP because, as Justin Rossi said “to be just incredible fit…and feeling like give me another gear I got this” is something I got a taste of and felt like thousand bucks when I was there. The goal is pretty lofty considering where I have been but with 360w 5min record at 64kg I can’t see that unrealistic. 360w six minute record alongside with my goal weight of 62kg (strategic measures currently are 168cm/68kg with stocky legs and no upper body.) would put me at >70 ml/kg vo2MAX. 88% of that would be about 317w FTP which so the goal shouldn’t be impossible.
Season here in Finland starts around May so I have plenty of time to work on my limiters and improve my fitness. As most of my athletic career I’ve been focusing on efforts below 2 minutes my cardiovascular capacity would seem to be a proper place to begin (or continue) to reach the goal. I did previously respond quite well on Eddy Merckx’s training regime so I am trying to get as much consistent work in as possible following the basic periodization of increasing more stress as I move ahead. After this first block of getting back at it I’ll do a 12 week Base phase (mix of LSD, tempo, SS and occasional vo2max) and go to Build phase (SS, Threshold and Vo2Max) after that. As I have plenty of time I’ll probably do another round of Base and Build but shorter, before getting ready for the race season. We’ll see, I am not too set on this yet and hope to get some critical advice on this.
This got rather long already so I’ll leave this here. Feel free to comment, ask questions, criticise, encourage and everything in between.