Here’s a case study of a 37 year old cyclist that had been training for at least a decade? The paper says he had been getting tested at their facility for 10 years. Anyhow, here is a blow-by-blow accounting of about a year of training. At the beginning he was generating 3.6W/kg at 3mmol/kg & by the end he was generating 4.9W/kg @ 3mmol/kg. Not my favorite metric but still that’s a whopping great increase for an experienced guy.
Of course, we don’t know what his previous fitness level was like. He may have been more fit than this two years ago, or something.
It’s interesting to note that for some metrics MOST of the gains came in that first 10 weeks. Previous to any strength training or HIT blocks. That makes me wonder if this rider started at what for him would have been slightly depressed fitness.
Note that his % increase in VO2max almost exactly matched the yoy % increase in volume. So you could make the argument that VO2max just followed volume. Wmax in this context is (I think) MAP…so this dude’s TR FTP would have increased right along with his Wmax…except that he lost some weight over the course of the year…so really this guy’s TR FTP would have increased by less than 20% over the course of this training protocol.
Also note this athlete put in 10 hours or less per week most weeks throughout this case study. For sure, there were some whopping 25+ hour low intensity blocks but most blocks were right at or a little less than 10 hours.
As discussed in my previous strength training thread, the strength training protocol this athlete used was pretty simple. Not a lot of exercises, not a lot of guile with respect to sets/reps/periodization. Here is a summary…(this is not exactly what the athlete in this paper used but the exercises are exactly the same and the set/rep scheme is very similar. Read the paper for more details on exactly what this rider did).