First of all, apologies if this is not the correct sub forum for this topic. Please feel free to move or comment when I posted this incorrectly.
Need accountability for my plan to raise my FTP to 4 watt/kg, any advice or feedback is welcomed and thanks in advance for helping me keep on track. No real goals as far as races or cyclos go. Just want to have more fun on the bike by being faster and more competitive on weekend rides with my mates.
Twan from The Netherlands, 32 years old. No family yet, hopefully soon. Just the wife and myself at the moment. But I do want to spend a lot of time with her. I am working in the office full time with an hour commute by public transport. So the plan is to do early morning workouts, around 5:30 AM to keep the evenings for ourselves.
Last tested FTP is 180 (70KG; 2,57w/kg) before starting training in winter 2018. I suspect my FTP to be around 190 now but not much higher.
I struggle a lot with consistency and balancing life with training so I think I might benefit from some kind of accountability system to keep me on track. That is when I thought of the TR forum, what better for accountability then a lot of same minded people and a great supportive community!
What is my goal?
Currently I have no major goals for next year, I just want to be the fastest cyclist I can be and surprise my cycling mates next fall with the progress I made. It would be great to not always be the last wheel in the group and dropping on every incline.
The ideal situation will be to increase my FTP to about 4 watt/kg. This is the estimated power I need to take my mates times on our local hills.
My last tested FTP is 180 (70KG; 2,57w/kg) which was tested before starting TR. I had planned to complete the Base-Build-Specialty cycle last winter, but life and my own motivation (discipline) got in the way and I got off track but still completed most of the SSB LV 1 & 2 workouts. This already gave me quite the improvement for this year.
What is my plan to achieve 4 watt/kg?
In week 39 I am starting SSB LV I followed by SSB LV II for the base period.
In this period I also plan to integrate strength and core workouts on the non-TR days.
For build phase I have chosen the Sustained Power Build - Low Volume plan which will also be complemented with strength and core routines.
For specialty I have picked the Century plan. At this point the strength routine will be eliminated and I will just keep doing the core routine.
By the time the Speciality plan will be done, it will be April and fall weather means cycling outdoors. This will mostly be commutes (30 km single trip) on which I am willing to experiment with TR Outdoor Workouts or just doing intervals on stretches of road which lend themselves for intervals. As I live in Utrecht, traffic is a pain and so are traffic lights.
Beside the commutes there will also be weekend rides, either solo or with mates. Here is where I want to shine.
Nutrition is a big blank for me so any help on this topic is very welcome.
My current plan is to wake up at 05:00 AM, drink a glass of water and take a gel with caffeine 15 mins before working out. During either plain water or sports drink depending on the intensity of the workouts. After the workout take about 20 grams of protein for better recovery.
Planning to keep the rest of the day menu low carb till dinner. As my wife is Italian most of the dinners will be heavy on carbs (pasta) and I don’t think I am able to change this.
Thank you for reading so far and creating a community where I feel safe to share my journey! Just creating this topic has me motivated and excited to start! Please feel free to share your thoughts and experience so I can perfect my plan and stay motivated!