Hi all, I’ve just started with TrainerRoad having previously completed (with success) 2x Zwift training plans, I’m worried though that I might not have enough volume and/or intensity in my plan to see improvements.
A few stats: I’m 41, 75kg/165lbs, 6ft 3in/191cm. Current FTP based on the TR ramp test done on Saturday is 273w. I’m a mountain biker, enduro/trail riding.
My training history is 6 weeks of dirt destroyer, followed immediately by 12 weeks of build me up, both on Zwift - my FTP at the start of this was 210w, then 246w after the first 6 weeks, then 269w after the 12 week plan. Both the latter were tested with the 20 min test. I also did a ramp test a week ago on zwift which gave me 280w, so 273w current is about right, give or take a few %.
210w Dec 21
246w Feb 22
269w Apr 22
273w Jul 22
I’ve started with SSBLV1, and alongside the TR training I’m doing 2-3 strength sessions a week, focusing on the big compound lifts (squats, deadlift, press ups, rows, OH press) to build some upper body strength. And I’ll probably add at least 1 outside ride/easy zwift ride each week too.
I completed mount field -1 (3x 12 min @ 80% ftp) as my first planned workout last night, zero issues - on the survey afterwards I was sort of between easy and moderate, went for moderate in the end. My max HR is high 180’s and on the workout I was just above 150 max. So a very comfortable workout for me.
I don’t have any time constraints, no kids/OH to worry about, and a pretty unstressful job, although I tend to do my workouts midweek in the early evening so would struggle to fit a TR workout and a strength workout in the same day.
My question is, based on my previous history and FTP gains (oh, I’m aiming to get to 4w/kg so 300w FTP at my current weight) is low volume going to be enough? You can see the planned TR TSS is waaay below even the start of my structured training back in January (that was the first structured training I’d ever done), so I’m a bit concerned I’m not going to be doing enough volume and/or intensity. AT can’t add volume if I’m correct so it can only add intensity. I’m tempted to move to the MV plans and do my strength work on the 2 days off plus one on a weekend with 6hrs+ between TR session and strength session.