I’ve basically done nothing except a relatively aggressive “increase FTP” TR training plan for almost 2 years now. It’s been great, my FTP is up about 100 watts, and I should be at 4 W/kg probably by the end of the summer at this rate. Once I hit 4w/kg, I’m coming to the point where I’d like to just maintain my FTP for a while, while getting way better at running. I’ll be running 40+ miles per week, and cannot sustain this type of bike training plan during that kind of running mileage.
Is there any research out there, or any training plans designed to be the bare minimum amount of cycling load to maintain FTP while pursuing other types of fitness goals? I’m thinking I might just hit maybe 2 bike rides a week, one sweet spot and one V02 max and the rest just run? Or, what?
If you’re running 40+ miles a week, you’re going to be maintaining aerobic fitness.
I’d just use your bike as a form of cross-training. When your legs are beat up from a hard run/workout, get some Z2 miles in on the bike.
Runners often make great cyclists, but not always the other way around, so your running fitness will likely translate to bike fitness decently well.
If you’re prioritizing running, though, don’t get down if your FTP drops slightly. You might actually be picking up a different type of fitness from the change in stimulus.
I am a runner with a bike, but at times I take the biking more serious then running… in almost all cases away from the bike structure - the FTP comes back in a matter of weeks. I think really it is just adjusting to the struggle and different type of agony lol.
My go to is 1-2hr recovery spins after my Saturday long run with my wife. OR my favorite/standard has been a 3-5hr EZ ride on Sunday with my 2-3hr EZ long run on Saturday. Typically allows me to still get in some quality run workouts by Tuesday or Wednesday. Depending if I am doing Tue/Thur hard workouts running or just on Wednesday.
If I am prioritizing volume over hard workouts running (for my trail ultras) - then I will keep my running miles pretty easy but then throw in a Tue/Thur bike workouts for intensity (tuesday overunders maybe… and then Thur Sweetspot).
