Very kind words - thank you.
To build upon this a bit more.
Structured training like the SSBMV 1+2 and Sustained or General builds is VERY hard. Physically and mentally. We all kind of gloss over this because nobody likes to appear weak and many of us are accustomed to how much it will hurt so we don’t think about it much.
In theory, the FTP tests makes the plans “doable” for everyone from new to training to old hat experienced. But there is a huge component to being ready to train, having the right mindset and then doing enough cycles, with the right metrics, to see the gains and finally feel good about the plan and yourself as an athlete.
In a prior life I was pro level at a skill sport. In skill sports the brain is your number one ally and number one enemy. There is a time to think and a time to shut it off. As an analytical “geek” I struggled with the “shut it off part”.
Point being that many of us tend to over think, over analyze and perhaps over expect in terms of results. No shame in saying things are tough mentally. In cycling we make it even harder with phrases like HTFU.
So back to basics:
47 is not old but is not young. Being new to this type of training you likely lack both the physical foundation and the mental foundation. That’s not so bad, we all start there. Let’s just modify the approach and our expectations.
What I would do, more or less:
First ask the question, “do I really want to train to improve my cycling”? If no, that is absolutely fine. If yes, let’s make a plan and stick to it. If we cannot stick to it then we modify after some period of trying hard. Iteration and adaptation is great.
Once we commit to training I like to set a plan for 6-8 weeks then 12-24 weeks. I also define what I want to achieve and what I expect to see. Increased FTP on a ramp test is only one metric. Do I feel better on my rides? Am I hanging better? Am I seeing numbers besides FTP increase? Can I just ride longer and stronger?
FTP is not always the answer.
For a new rider to structured training, I want them to have a quick success. A quick success could simply be finishing a plan like SSB1 LV or MV with high compliance. Meaning life happens but if we finish 90% or more of the rides without dying we are doing great.
Assuming I’ve read this correctly, lets see if we can get you on track for future success. A suggestion:
Take a week or two to decide of you want to do structured training. If yes, pick a day to start and add SSB LV 1 to your calendar. Don’t look out any further than that. Just say “Im going to do this plan”!!! Do make it 3:1 if you like.
SSB LV is essentially three days a week in the 85-95% zone then the last couple of weeks one over/under workout per week. It is a great plan. If you want more saddle time during the week add Recess on Wednesday for 45-60 min. I suggest taking Monday and Friday off for now.
On the weekends, if you can get out and mountain bike then go for it. Even mellow rides are going to have some VO2max and threshold efforts. And dirt is way harder than road so it will add whole body fatigue.
If you can get outside 1-3 hours on dirt Sat/Sun do it and don’t worry about the TR LV Saturday ride. If you can get outside one day then do some ER (Baxter is great) on the second day.
At the end of this block you’ll have done several things:
Mentally completed a plan - now you know you can do it.
Physically will have consistently ridden structure for 6-7 weeks.
Gotten a good foundation of 2X per week SST rides (Tues/Thurs) and solid rides with a mix of efforts on the mountain bike.
You’ll probably end up riding 6-7 hours a week. Which is fine. Sleep well, eat well, complete that block and then come back for another.
If all goes well, for block number 2 plan out another 6 weeks. Maybe take the Tues/Thurs workouts from SSTMV 2 and keep your weekends and other days the same. That plan would introduce some VO2 work (Tuesdays) and increase the SST/Threshold work on Thursdays. Wed optional as you feel.
At the end of this you’ll have 12 weeks of structure under your belt and should start feeling pretty good about training and your riding should be better. FTP increase, probably not too much. But you are setting the foundation and learning how to train. When you are ready for it, you go back and do SSB 1+2 MidVol, perhaps modifying the weekends for fun on the mountain bike. Then see where you are and give one of the builds a shot.
My bet is once you complete a couple blocks you’ll get the hang of it, feel really good bout your training, and most importantly see improvements outside when riding the bike. Which is really where the fun is.
$0.02
Mark