Wanted to float a question or two here since I’m a former TR user getting back into cycling again. Since I’m familiar with cycling training I’ve got a good idea on how to create my own plan and I hope it’s not a fauxpas to post here as a result.
I took roughly 18 months off of the bike entirely after having reached an FTP of 275W (4.4W/kg). I obviously gained weight and lost power and I’m in the process of trying to fix both of these again. I can’t stand doing any more than an hour on the trainer regularly so I’m trying to ensure I’ve planned out my return to good form optimally.
I am doing 6 days a week of an hour or less and one longer ride. I’ve formatted it with progression week over week increasing TSS and Intensity minutes. The layout is as follows:
3x 60-75% FTP rides for 45-60 minutes
2x 92% FTP with progressive interval length week over week. (3x7, 3x9, 2x12, 2x15, 3x12, 2x18, 3x15).
1x 120% FTP with intervals building from 1 minute to 3 minutes with 30s increments each week.
1x 55-80% starting at 80 minutes and increasing by 10 minutes each week to end week 5 at 2H.
1x Over Under day replaces an easy day in weeks 3-5 for progression
On top of this I’m doing 3 days of strength work mostly focused on upper body and core and only one leg day. I align these workouts with my lower intensity days. All this is happening while being in a -500 caloric daily deficit. It’s also worth mentioning that I do most rides at a very high cadence (96-104RPM) and no low cadence work.
I’m nearly done week 9 and my first block I saw a +20W increase in my FTP and I’m expecting 50% of that at the conclusion of my next test (+10W). I haven’t failed any sessions and I don’t feel too badly with the excess rest due to Covid isolation.
My questions are #1 can anybody poke holes in this approach #2 Should I repeat this for another 6 weeks where I have no event I’m targeting #3 would moving intensity up to sub-threshold (95-99% FTP) for 4 week block instead of the Sweetspot be a better plan #4 should I just add a second VO2Max day in place of the Over Under / Extra Easy day
40 Years Old
6 Years Previous Structured Training