National-level Cat 1
Stage racer = time trial and climbing specialist, all-rounder
2nd GC Cascade in 2019
4th U23 Nationals TT in 2018
9th US Pro TT in 2019
Top 20 finishes at Gila, Redlands, US Pro RR
Weight: 64 kg
FTP: ~350 W (5.4 W/kg)
Hrs/week: 18-22 on average
Training: probably 80+% of my riding time is spent in Zone 2, which in 2019 is around 270 W, or 4.2 W/kg. Riding 6-7x/wk. Core 2-3x/wk.
Intervals: 6x2min VO2 Max, 3x20 Sweetspot, 6x5 TT pace
Weekly TSS: 800-1000 (1200+ during a big block)
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how much of it is inside vs outside? Base/Build/Race?
Probably 20% indoor training. Not a current TR user, just answering to provide a broader context, and thought it might be interesting to some
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Not to derail, but if you had at most 9-11 hr/wk (or half your current volume) would you change anything about your distribution of 80% z2 and the type of intervals you’re doing?
Yes. I would probably substitute tempo intervals on days where I was previously doing a 4-5 hour Zone 2 ride. Would mainly focus on quality over quantity, and push myself harder during the intervals - i.e. become a more explosive rider, rather than one whose strength is repeatability, putting out power after 3-4 hours and 2500+ kJs of work
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Won Cat 3 Crit with a ftp <250w @ 4.1ish W/kg. I was pretty fit and had OK repeatability and good cornering technique. I made the race really hard from the start so that people were gassed at the end and then won the sprint. dont think i did more than 900w in the sprint, but it was enough.
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