Hey there, I’ve been a self-trained athlete for ages now and would like to try something new in the new future, so I thought I’d give TR a shot.
First some background:
In the past 20-odd years, I’ve done cross country marathon racing, then triathlons, then some cross country marathon racing again and now I’m trying to do one bigger gran-fondo or cycling holiday involving lots of climbing or set myself another challenge each year. For 2020, I’d planned to ride half the distance of each stage of the Tour de France on the day of the race and watch the race afterwards. As I had already taken the time off work for this when the pandemic struck, I will go ahead with the first part of the plan anyway. My TR adventure would thus start in August, I guess.
I’m 6ft7" and 192lb, my FTP was 323W three weeks ago - with TR, I hope to raise my FTP to 4W/kg, ie 348W, but I guess this is going to be difficult if I don’t commit fully and exclusively to the plan (see below).
Now the questions:
I do a 30 minute ride before breakfast every day. The ride is either in Z1 or Z2 based on how I feel, what I’ve done the day before or plan to do later that day. I don’t know if there is much of a physical benefit to this, but I feel better for it mentally - so I don’t intend to drop these rides. Should I simply subtract them from my current weekly training-volume when setting up the TR plan?
I only have a power-meter on my road bike, but I do a lot (most probably) of my outdoor riding on a gravel bike and some occasional mountain biking. I know that I can do TR workouts outdoors, but how should I go about integrating the rides on the bikes that don’t have a PM into my plan? Longer intervals I can do by heart rate, which has always been very consistent with power zones for me, but can I log them properly? I think I read that they would not be taken into account for TSS calculation.
Closely linked to 2), should I choose a lower volume TR programme if I know beforehand, that I will do some additional rides outdoors? Again, I know this is probably not ideal in terms of training gains, but they would be valuable mentally as well as socially. It would be no problem to keep those outdoor rides in Z1 and Z2 for most of the time.
To choose the right TR programme, strength training needs to be subtracted from my present weekly training volume as well, right?
In consequence, if my present weekly training volume is about 11 hrs, should I go for a 4.5hrs TR plan (11hrs- 3.5hrs morning rides - 1hr strength training - 2hrs unstructured outdoor riding)?
Thanks for your input!