Hi folks – looking for some guidance on how to break through a plateau and best make use of some extra training time in the coming months.
TLDR: Have a few weeks/months of extra training time. What would you do to bring your FTP higher: pile on the hours in Sweet Spot Base High Volume or stick with the plan of Rolling Road Race Specialty Mid-Volume?
I’ve been using Trainerroad for a few seasons and have seen my fitness grow. Progress, however, slowed in the last year just below 4.0 w/kg. I have followed mid-volume plans from SSB to General Build since mid-January with my best-ever consistency. Since lockdowns began, I have been able to add a bit of extra volume, upping my hours per week from around 7 last season to 9 this season and bringing my 6-week average TSS to above 500.
Having just completed the Build Phase, I feel strong on the bike. I logged some choice PRs in recent days on Strava segments and am setting some all-time power PRs. That said, ramp tests aren’t charting a big improvement: this season have my FTP has been measured at 250, 256, 252 and as of yesterday to 254 (3.9 w/kg at 65 kg).
I’m scheduled to begin the mid-volume Rolling Road Race specialty phase. I bet the focus on vO2 max could help me progress (my current strength definitely favors longer intervals rather than vO2 max/anaerobic stuff).
That said, I’m likely working from home for only a few more months – then it’s back to the office and back to having fewer hours per week to train.
With no racing on the immediate calendar (I’m registered for the re-scheduled BWR in November but am doubtful it will happen), my goal is to bring my FTP as high as I can and want to best take advantage of my remaining 9 or 10-hour training weeks.
Would this be a wise time to try Sweet Spot Base High Volume? From there I could go back to mid-volume build and specialty later in the year.