Help Me Please! | Big Increase in TR Recommended Volume and 10%+ FTP Increase Simultaneously

Training
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Hello TR users, I have a lot to mention so will structure this post in a way that you can focus on just the questions and not have to read the background info if you don’t have the time. Calendar is public :slight_smile:

Questions

  1. Can I schedule more than the recommended 6 rides in my training plan as I currently have to do this manually in the calendar?
  2. Should I accept a big change in recommended volume from TR, if I have a 10%+ predicted FTP increase in two weeks? The concern here is the low FTP (247) is over-inflating my TSS and so the new recommended volume is currently also inflated. (see screenshot for TR’s recommended change in volume). It also isn’t accounting for the time spent riding to and from where I do my intervals - I have to add that manually in my calendar for the next four weeks.
  3. Will the FTP bug be resolved by the time I get my FTP increase in two weeks. – I’ve included a screenshot detailing the current bug where my predicted FTP drops when I schedule future workouts as being outdoors. This seems to be fixed on my calendar now!

Background about me

Currently doing 4 hard rides a week, three of which are structured training. The fourth is a group drop ride. I’ve made my calendar public but for completeness, here’s my current routine:

  • Monday: Intervals (1hr)
  • Tuesday: Rest
  • Wednesday: Intervals (1hr usually early morning)
  • Thursday: Group Drop Ride (1:30hrs evening) (may be replaced with some crit racing skills with a coach in June)
  • Friday: Rest
  • Saturday: Intervals (1:30hrs) followed by endurance riding (dynamic endurance)
  • Sunday: Rest + Church.
  • Recovery week every fourth week

I cycle (active recovery) to and from where I do my intervals which can take up to an hour. I make it a point to ride very easy to and from my intervals location (average 36 TSS outbound, 40 TSS inbound). Alternatively, when I have a hard ride the following day or want to preserve my weekly TSS average, I jump on a train to where I want to do the work for outbound or inbound or both.

I’ve been very disciplined and consistent with my structured training since the start of April 2026 after some big life changes/stresses in the last 12 months (cancer + divorce AT THE SAME TIME in 2025 and then later job loss and temporary homelessness in Q1 2026). It took me a year to regain my weight (March 2025-March 2026) following my all clear re cancer - lost 10kg in 10 weeks when diagnosed.

I am 27 years old, new to structured training as of (Oct 2025). I have a history of powerlifting since 2022 (but little to no gym work in 2026), and previously ran short distances (no more than 10K) between 2020-2022. I’ve been on a road bike since 2017 but only been cycling for performance/structured training since late 2025. I’m in a much more stable place now + all clear from doctors hence better recovery, sleep, more consistent training in the last two months etc. I also do a better job with on bike/off bike nutrition, making my own gels (game changer), and periodically tracking off bike calories and trend weight using Macrofactor. Goal is to maintain current weight (82KG).

I’m also unfortunately unemployed at the moment so I have more time to dedicate to training while I look for work.

I really struggle with the increased perceived effort from indoor workouts and so I’ve exclusively been doing my intervals outdoors since March 2026. I also find my adherence to the program is much higher as I enjoy doing my workouts outdoors way more. When outdoors, my NP and Power during intervals are within 1-2W and I try my best to stick to my target intervals.

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Welcome to the forums!

  1. You can do whatever you want :slight_smile: If you want to get faster, a good starting principle is minimum effective dose…not maximum time elapsed. Humans are super compensators.
  2. Just accept all updates and relax :slight_smile:
3

This is good advice :backhand_index_pointing_up:

I’d definitely try to follow TR’s lead if you can.

Four hard days a week is too many in my opinion. If you’re going to ride hard with a group one day a week, you might want to lose one of those interval sessions.

That doesn’t mean you need to cut your volume down, but I would lose some of that intensity. Three days a week is more than enough stimulus for adaptations. :+1: After that, you’re just pouring water on a saturated sponge and taking on unnecessary fatigue that will impact the rest of your training.