It’s been a while since I used TR but I’m considering a return. I would use it to get faster for 1–10-min efforts. Segments, if you must know. I’m not getting any younger and would like to attack these when I can. This year I set many PRs and took a few KOMs so I’ve been encouraged.
What training plan would you suggest?
The idea is to use TR in Feb, March, and April. Maybe starting in Jan but I rather do base work and focus on upper body strength.
Historically I do a mid-volume plan but have done high vol. Low vol leaves me wanting. I do not want 4x interval workouts per week. Two is probably fine. Or is it?
I would put a climbing road race in my calendar for early May. I would say May 3 or May 10 depending if you want to include a taper week at the end before you transition back outside.
I would select a masters plan, this layers in two intensity sessions per week, I would shift the training approach to demanding or aggressive, you would need to decide how many days per week you want to train.
Input the hours you have available each day, the defaults will be around 6-7 hours per week, so you will need bump them here especially the long ride day, ignore the warning about training load, its a guard rail protecting new users, and then let plan builder do its thing.
I’d recommend either the increase FTP or general fitness plans, but @MikeMckinney’s idea of putting a fake event on your calendar to build towards would work really well if you have an idea of when you’re going to start going on this segment killing spree.
I’d say that three hard workouts a week plus a long ride is a good option, but you could do two hard workouts if that works better for you. We’ll give you a good place to start when you get to the schedule step in Plan Builder, though..
Thanks @MikeMckinney & @eddie! I can work with this. The programs sounds more flexible/tailored than the last time I did this. The false event date is an awesome idea. I’ll have a good place to start if (when!) I renew
A mid-volume sweet spot plan sounds like a good fit. Two quality interval sessions per week with endurance rides in between should give you solid gains without burning out. You can always add short tempo work later if recovery feels good.
@FattyLumpkin I can relate to your goals and perhaps you’re feeling that the window of opportunity is closing. I haven’t thought about training specifically for strava segments but it could be a lot of fun.
Thinking about the efforts that you describe and getting really sharp for these is perhaps a bit complex. Improving power across a one-minute effort and ten minutes seems like it would require pretty different adaptations. I would think that one would need to skew on one end of the sprectrum or the other. I think that if I were going to strategize a training plan like this for myself, I’d probably skew longer - let’s say 5-10 minute efforts. I’m thinking something that emphasizes VO2 max work and suprathreshold work is what you are looking for. I looked through the plans and I think that if I were doing this I might give the polarized training plan a go. Reason being is that there are two workouts a week, the first being a shorter VO2 intervals, then threshold intervals for the second workout. It’s an eight week build before choosing a specialty phase. It might be worth looking into.
@Stevie_Dee I hear ya! For sure after 8 mins it might be a different system. I’ll still do some century things and whatnot, too. I just enjoy the 2-10 min efforts most. Probably 2-5 to be more accurate. I’ll look into the suprathreshold stuff. I like VO2 max workouts and hope some of the plans other have mentioned work them in.
@robcumine This is exactly what appeals to me: 2 workouts and endurance plus 2 easy days. I always ride 5 days per week. I usually need the 2 days off especially if doing strength work.
with a masters plan and 5 workouts a week i get 2 hard days, 1 easy endurance day and 2 ‘normal’ endurance days. Where I keep one short and sweet (1h) and the “sunday ride” is a longer endurance ride.
