I have been reading through the thread on Kolie Moore’s FTP Testing Protocols, and listening to the @empiricalcycling Podcast about FTP Training, and extending TTE through progressive overload and gradually increasing interval time. My loose understanding is that, one of the best ways to improve FTP (and TTE) is, surprise surprise, to ride at FTP.
With this in mind, I am looking for input on how to go about structuring a block of good FTP/TTE training. I performed @alexgold123 's version of @empiricalcycling 's Baseline test, and averaged 260 watts for 50 minutes (I extended the cooldown and kept working at the same level beyond the ramp). As many others have echoed, I felt much fresher after this test as compared to the Ramp Test, and feel that I have a better appreciation of what it may feel like to ride at FTP for extended periods of time. However, I also may have performed the test conservatively (started with a “target” of 245 and built from there), and could have left a little on the table, but I thought this was a good place to start.
With all of this in mind, given the initial TTE number of 50 minutes, I was considering something similar to the following as a three-week progression of FTP/TTE training. The general structure would be as follows:
Monday - off
Tuesday - FTP Interval 1
Wednesday – Endurance/Zone 2 ride
Thursday - FTP Interval 2
Friday - possibly off, or low-intensity Zone 1/Zone 2 ride, dependent on fatigue
Saturday – FTP Interval 3
Sunday – Endurance/Zone 2 ride
Interval 1 — Baseline Test (already performed)
Interval 2 – 5x10 FTP Intervals, 3 minute rests
Interval 3 – 4X13 FTP intervals, 3 minute rests
Interval 1 – 2x25, same rest
Interval 2 - 5x11, same rest
Interval 3 - 2x30, same rest
Interval 1 - 2x30, same rest
Interval 2 - 5x13, same rest
Interval 3 - 2x35, same rest
Obviously, the intervals or rest could easily change based upon my response to the training and progression.
Is this plan ridiculous, overly ambitious, or completely misguided in any way? Or, is this a logical progression of increasing overload week to week? Also, is there any chance this progression is too slow or conservative? Is it also inadvisable to have a plan completely devoid of any higher-intensity/vO2 work? Having never done something like this, I’m trying to figure out if I’m headed down the wrong path, or if I’m about to bite off more than I can chew, so to speak.
Thanks for any input you can give.