I think i can get to 165 (75kgs) but not much less, which means i need to get to 300 watts for FTP to hit 4.0. I’m also 40 years old, with 15 years of structured hard training.
I am looking to hear some ideas on how to get there. I’m racing IRONMAN TEXAS in 2 weeks, then Unbound 200. My average hours per week on the bike is 8 hours for the past 8 weeks. Commonly when not in IM training, i’m around 6 hours on the bike.
My peak 5 minutes power this year is 370 watts.
So lets hear it, Post IM Texas. I’m going into a bike block to get my FTP as high as i can and want to crowd source ideas. I will be swimming and running still, but at a lesser amount to maximize cycling.
The simple answer is more volume. The specific approach depends on what your training history is like. If you haven’t already been beating threshold intervals to death recently, there are probably some easy gains to be had there. As a general plan, I’d do a mixed build over a couple months. First month as a mix of shorter vo2max and over/unders, then shift into a mix of longer vo2max and extended threshold intervals. If you want to start with a base block before build, I’d do a couple sweet spot sessions per week and a long ride on the weekends if possible, working up to 3x30’s or 4x20’s at high sweet spot.
Recovery
So imo first thing if you’re serious about trying to peak your cycling fitness after an Ironman is to take recovery seriously. It can take months to happen, despite all the people who say they feel fine running a few days after a race.
I would click “start “ about six weeks after the race, to give yourself the best chance of success.
Training plan
Look at the training that saw good progress in the past. Consider the huge base of your Ironman training and what that neglected, think about vo2 and anaerobic work. Your cardiovascular fitness will already have peaked, so a realistic peak later in the year should be planned for.
Progress tests
Aiftp is fine but I would find and use a 20/40TT route to see your performance improve.
Lessons learned
Check through your IM training and make a notes of what did and didn’t work, when workouts succeeded, when they failed. Plan to avoid the same mistakes.
Don’t stop running
I regularly make this mistake! Ha ha. Good luck.
YMMV, I nearly doubled my CTL over a 2 year period and my FTP stayed about the same. I became fitter, faster and more durable in races, but not because of an increased FTP.
I went from 3.59w/kg in Sept and am just reaching 4w/kg now (284w, 71kg, 41yrs). I used the general base and build plans with high volume over the winter with the aim of hitting the 4w/kg target around Jan/Feb. Was quite strenuous and had to dial back a couple of times during build which pushed the forecast further into the future. Was carrying a running injury and swimming 3hrs per week through the winter. Bit of strength work also.
Come February, I started my Ironman Wales plan as my running injury had healed. Think I was 5w away from 4w/kg.
AI predicted I would hit 4w/kg last month, but with the additional running and a couple of less intense outdoor rides (new bikes fault) scuppered that progress and it remained 5w off. AI again predicts 4w/kg in 3 days time, but Im not too fixated on it now that I have a another goal to focus on and my weight is starting drop with the additional training.
Looking back, it was a pretty intense off-season. Not sure I would do the high volume base and build again. Got so much DIY to catch up on during the on-season
