Hi everyone, I’m nearing the end of my season and am already looking ahead to the upcoming season, in which I have big goals.
My current FTP is 287, which works out to 4.03 W/kg for me. My MAP is 359 watts (5.04 W/kg).
Next May, I’ll be competing in my only A-event of the upcoming season, for which I have a major personal goal. It’s a rolling road race that’s 67 km long with 500 meters of elevation gain.
This year, I managed to crack the top 200 (top 7%) in the same race with an FTP of 3.83 W/kg. Next year, my goal is to crack the top 100. This year, I was a good 4 minutes short of 100th place.
So, in theory, I’m not that far off from that goal. What I need to do is stay with the leading group for as long as possible. And for that, I’ll probably need a bit more power and a bigger “engine” than I have now.
I’d like to start the 6-month training block in November and incorporate strength training for the first time right from the start. Six months is a long time for a training block, though. What are your tips for training with TR to get the most out of that time?
I would say 6 months is about standard time for preparing for an event. 3 month base, 2 month build, 1 month specialty phase.
If you are using TR I’d set up a plan with the rolling road race for the an event and plug in when you can ride. I would take a brief break for now to let your body reset and maybe do some basic endurance only riding before you start your plan.
For weight lifting I’d say try and keep it to two days a week, and keep it on your intensity days for two a days. One you get out of base 2 drop it to 1 day a week and stop adding weight, just trying to maintain your strength. Heck you can start your weight training now/October before you start your bike work.
Take your rest weeks seriously and don’t be afraid to take a day off if you need the rest. TR is going to push you and you need to recover from it. Fuel your rides and nutrition off the bike and you should be good.