How should I continue my training?

Training
1

Hello everyone,

a bit of history to start with: been using TR since october.

October-november I completed a 2-month FTP increase plan (base + build phases), this first plan was essentialy used to test out the system and get familiar with it.

I then started a 4-month FTP increase plan (base + build + build + specialty), which I am about to complete (entering now the last recovery week).

My plan generally schedules 3x quality workouts a week (VO2 Max, Threshold and Sweet Spot) plus some endurance rides, totals 5:00 hrs / week for a total TSS of around 350.

I actually do way more than that, especially now that the outdoor season is starting, and end up loggin about 10 hours for 600-800 TSS / week, which I am totally fine with.

I am now planning to ride a lot more outside but I would like to keep the same kind of plan scheduled and try to still integrate and complete these 3x quality workout every week (also by pushing them to Garmin and ride them outside).

No races/event planned. My interest is sort of “Gran Fondo” (long rides) and I love climbing (I live in the alps). I could use TrainNow, but I believe the fact of having a basic schedule laid out helps me organize my week by moving workouts around and stay consistent.

My question is: should I continue with “specialty” phase or would I benefit more from switching back and forth between “build” and “specialty”?

The main differences between build and specialty for my plan were the following: VO2 max workouts changed from short to long intervals (e.g. 3min@120% to 6min@115%), while threshold workouts changed from over-unders to mixed intervals (which I found still hard but somehow much more bearable thanks to the small Z2 recovery valleys). I am regularly reaching progression level of 9.0 at the end of each phase.

So how would you go on with training?
Thanks to everyone who will provide some advice!

2

I would put set up another training plan and if you don’t have any important events planned that you want to target, set the date some point in the future - perhaps end of summer or even mid summer if you want to peak then when the weather is best?

I’ve said this on other threads, and I know three solid intervals sessions with decent amounts of sweets spot in really bumps up TSS, but 600.-800 TSS on 10 hours sounds rather high??. I hit between 400-500 on about 10 hours, that’s with 2 interval sessions and the rest as zone 2/endurance rides.

3

Thanks for the advice, I am afraid with a new plan it will start back from base phase which I would like to avoid, but I can try.

Regarding TSS these are a couple of examples:

MON 1:00 Threshold 91 TSS
MON 0:30 Running 30 TSS
TUE 2:22 Ride with 1hr VO2 workout inside 192 TSS
WED rest
THU 1:15 Sweet Spot 103 TSS
FRI 1:48 Ride 139 TSS (50km with 600m climb, one climb style “20 min FTP test”)
SAT rest
SUN 2:24 Ride 190 TSS (50km 1500m climb)

Total 9:20, 745 TSS

This week if I count only TR workouts:
Threshold 9.0 111 TSS
VO2 9.3 111 TSS
Sweet Spot 9.2 110 TSS

All workouts 1 hr + 15 min Z2 cooldown at the end so 3:45 332 TSS

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4

if you look at your power curve in comparison to a model power curve, is there a particular time period that you would especially like to improve?

You could do a few weeks working on that.

As your interest is Gran Fondo, could you find time to do longer workouts? 1h30m, 2h?

5

I wouldn’t be afraid to start back in a “base” phase. If you don’t have an event you have peaked for or need to peak for in the future, then the bulk of anyone’s riding through the year should probably be “base” (well, assuming you’re not just on absolutely minimal hours where perhaps a bigger proportion of high intensity will help maintain fitness on minimal time - you’re clearly doing more than minimal)

Has TR not offered you an FTP increase if you’re hitting work outs at levels 9+?? I rarely get beyond level 8 without an FTP change and then the whole cycle starts again. Reduced work out levels and a repeated build of time in zone.

Regardless, TR “base” from memory still includes sweet spot. Just cos it’s not maximal intensity and lots of VO2 doesn’t mean you won’t increase your fitness.

2 Likes
6

Marmotte 2026 ?

7

Welcome to the forums :slight_smile:

I would set up all the 5 rides in a custom training plan, converting some of the workouts to solo or group rides as suits.

That’s unusual, is your FTP progressing accordingly?

8

Thanks for all the suggestions.
I am now considering starting a new plan with same schedule but slightly longer workouts.
Maybe going back to base is not that bad after all and would allow my body to do some futher adaptations.
I still have a recovery week in front of me to do some testing and further evaluations.

Regarding progression:
I have AI FTP clocked after the last quality workout, before entering the recovery week.
FTP increase was about 1.5% for each phase. In specialty I had +5.3% but I believe the detection after Build was conservative. Total increase for the 4-month plan was around +11%

I noticed that when I complete a workout that is higher than 9.0 the system generally suggest an FTP adjustment (about +2%). If I am in the middle of the phase I will accept it otherwise if it’s towards the end I just skip it and let AI FTP do his thing, in practice it does not make much difference because I find the progression level adjustment to be too aggressive, and I end up bumping up the newly suggested workouts immediately.