I’m looking for advice on how to structure a 1-week training camp effectively. In May, I’ll be heading to the Alps with a friend, and while we’re there to have fun, we also want to maximize fitness gains without burning ourselves out.
Goals
Increase FTP long-term and just get faster overall (currently 320W @ 79kg)
Improve climbing ability
Current Training Background
• Using TrainerRoad since 08/23 – highly consistent and always following a structured plan
• Typically averaging 450-500 TSS per week
• Training 5 days per week, with 2 hard sessions
• Weekly volume: 8-10 hours
• Well-adapted to long threshold efforts
The Big Question
Since this camp will be a step up in both volume and intensity, how should we structure the week to get the most benefit without overdoing it?
• How much TSS is realistic without digging too deep?
• How should we distribute hard vs. easy days?
• Should we include any full rest days or just keep intensity low when needed?
• Any fueling/recovery strategies to help sustain the load?
I would say focus on the volume and minimise the intensity. Though easier said than done in the Alps! Have plenty of gearing, aim to spin up those climbs fairly easy. Which in practice still likely ends up being Tempo to low sweetspot a lot of the time to maintain comfortable cadence and momentum (I’m very similar weight and FTP to you) but try to avoid the temptation to push into ~threshold, race each other up the last km to the top, etc. If you do feel the need to do a best effort up an iconic climb like Alpe D’Huez just to benchmark yourself then plan around it and make the rest of that ride an easier day.
My N=1 is that if keep the intensity mostly Z1-3 then I can double my usual volume when I’m on camp, because away from the bike I typically have more time to sleep, eat, stretch, etc so my recovery is much better than when I’m fitting in the training around work and family. That increase is absorbable and productive - I’ll typically schedule a recovery week after the camp, take it even easier than usual and dial things right back to let the fatigue clear, then the following week when I start training again I’m usually flying.
I’ve never been on a training camp/ cycling holiday when I had to worry about structuring things. If you guys are coached/guided they’ll take care of that and trying to structure things will just upset a group/ coach / guide, just relax and enjoy, nothing much will change FTP wise in a week. If you guys a riding alone, ‘fill your boots’ with as much structure as you like but most of all enjoy
