So looking at his training history, he did Goddard -4 and Mount Field right after the ramp test, both easier workouts. I wonder what general structure this is, or if AT adheres to the structure of a prebuild plan at all (would guess so?), because it seems like a wild mix of endurance and sweet spot on his calendar right now.
Just started watching this, I find it very interesting. Like a video version of the ‘FTP improvements thread’. Looking forward to learning more about AT through it!
Just saw Jonathan in it 
1 Like
As a 50+, you’ll be fine. We’re a bit opposite, in that my “everyday” FTP is just under 4 w/kg, and my sprint is like 800W at the end of a race. I do well during the race, pulling back breaks is my speciality, but I don’t win jack due to knucklehead energy wasting and poor acceleration. Looking at Strava files of those I race with, often have people with lower output finishing ahead.
tldr; smart racing and acceleration >> FTP except in really long hilly events (rare). You’ll do great.
1 Like
AT uses the TR plan as a base and changes workouts based on the user’s progression levels. While those are on the easier side, they may be in the achievable/ productive range for him for his new FTP. If you did the same plan, you’d likely have different workouts served based on your abilities at that time.
Also, Nate noted on the podcast that the first few workouts after an FTP bump will be scaled down to ease you into that new FTP rather than slap you with a really hard workout immediately.
I’m sure we’ve all had that feeling after a big bump that “Oh no… My next workouts are gonna suck…” and AT lowers progression levels relative to the new ramp result to compensate and smooth out that jump up.
3 Likes
Have there been any recent updates? I haven’t seen a video on the NorCal channel since last month.
1 Like
Was curious myself… haven’t seen much. The description of the video’s have a link to Logan’s TR profile. Looks like he’s only done 1 session each of the last 3 weeks.
Maybe @NorCal_Cycling can chime in?
1 Like
I vaguely remember hearing he may have got hit with COVID. Which would jive with his volume and intensity dropping super low.
He had covid last year, which delayed the series.
1 Like
right, I think they said that in the first or second episode
8 Likes
Welcome, Logan, to the world of crit racing!
That race, btw, is not in Rockwall! 
Same race featured in a Vegan Cyclist video some time ago if I’m not mistaken.
Good watch if a little disheartening! his improvement is something I’d kill for!
Interesting about variability too.
1 Like
That IV metric was a new one for me. Shows me that on my group ride, I am one of the ones that does the hard work on the front (not very efficient) vs. sitting in and having a nice easy draft. I think I was at like 1.28!
Depends on what you mean “on the front”. Assuming you are the point, and setting pace, theoretically you might be able to set a steady output with a low VI. But if you are snapping on hills (hard up, easy down), responding to people trying to step up and such, then the VI will be higher.
The real deal with VI, no matter where you are in a pack, is to try and avoid on/off kicks or large power swings. Lower overall power, fed more evenly is what leads to a lower VI.
3 Likes
I think the low IV is desirable along with low avg power if riding in the pack, but if you made a race winning move wouldn’t you want a high IV? Basically do as little work as possible and ideally less than everyone else until you need to work harder than everyone else.
1 Like
20mph crosswind… standard Dallas bike riding.
2 Likes
Hey I got 3rd that race. NP for that ride was 360ish. The wind was brutal and it was typical 4/5 surge
4 Likes
Good takeaway for me on VI as well. This was something I looked at in the past on TP because of triathlon. Would be cool to have the metric calculated in TR for post race analysis.
TR analytics are in dire need of improvement…
4 Likes
That depends greatly on how long and hard that “winning move” actually is. If you roll a pack until the final 300m, low VI should be reasonable to achieve with good riding.
But if you are in a hard break away, well from the finish, that might be a different scenario. Same goes and more if a break starts to attack itself at key moments towards the finish.
It’s not likely possible to get a 1.0# type VI in even the best paced a road race, despite that being a goal in a self-paced TT type effort. But the basic point of aiming to keep that low, essentially focusing on lowest and steadiest power possible within the given conditions is he take away lesson here.