Hello everyone. I understand it’s probably been asked a million times, yet everyone is different, so would love to hear some fresh inputs/ideas.
My goal: 3w/kg FTP (around 200w). I’m currently at ~2.2w/kg (144w) according to my first RAMP test 5 weeks ago.
My current plan: I picked a Gran Fondo discipline (not sure which one I should choose for FTP boosting, but I know my endurance is not great). Low intensity. Just done my first Base phase. Currently 3 sessions a week. 1+1+1.5 hours.
a. How long do you think it’s realistic to reach my goal? 6 months? a year?
I set that goal as I believe it’s a base fitness before I can go out train with ppl. Still easily get dropped on the road. For a 40 years old, I feel 3w/kg should not be so difficult to chase yet my improvement is quite slow. Am I too aggressive?
b. Is Gran Fondo discipline as reasonable discipline for FTP training?
c. Normally how long after training you start increase intensity? I know it’s probably by “feel”, but it’s a bit difficult to translate “feel” over Internet. Any suggestions?
d. I’ll talk about more about myself more below, but for someone doesn’t have much muscle, would you suggest me to do weight training first before seriously train on bike? My physio always said the reason I got injured is because I don’t have muscle to protect some tendon (not stretch enough is probably another one). Or train on bike should be fine before I want to push for better performance.
A bit about myself:
40 years old. 183cm/65kg. Max HR probably 180. Slim no muscle, bad flexibility, easy to get injured build.
Never seriously trained before cycling. Playing basketball when young. Mainly half court (i.e. not used to run at all).
I’ve cycled on and off for 4 years. Am definitely better than i first started (20km rather flat beach riding kind of killed me). Got the power meter about 2 years ago.
One major improvement I felt was when I started commute to work. Short but a bit hilly. Exhausted EVERY DAY. Did feel I improved, but not tracking the power as my commuter doesn’t have a power meter. Reduced due to weather and work.
Also did a 3/4 months Sufferfest training Q3 2019. It was intensive in terms of frequency. I followed it through with some light weight training and yoga (everything they offered). My FTP did go up from 13x to 15x according to their 4DP test.
However I got injured after 2 weeks after the 2nd 4DP test. Not sure it was mainly by overtrain or my bad posture on sofa for extensive time. Anyhow, my right leg never had issue but then having some weird puling feeling every time I tried to ride. Took 3 months off the bike. It’s better, but still not as normal as before.
Had been fitted by a professional fitter. So that part should be ok even if not optimized. It’s so difficult to pinpoint the root cause. My fitter said it could be nerve and I should try MRI it. My physio said my saddle can be higher a bit, he feels it’s my hip angle is not enough and keep pinching the tendon (hip flexor?)
I’ve also even injured my Achilles tendon by running around my neighborhood about 3 years ago. A bit hilly, but I injured by myself from 1.5km to 3km jogging over couple weeks. I blame to my flexibility. So I make sure I stretch after every training now.
My recovery is slow too. Not sure if it’s normal for 40 years old, but I do feel the fatigue for the above mentioned all out commute, Sufferfest, and current low intensity base training. The TR base training is still quite manageable as I feel energetic (most of the time) when I need to do next session. Hopefully not getting injured again.
Typed way too much. Thanks for reading till the end. Basically a 40 years old dude doesn’t want to feel old but have a fragile body.
Would like to keep training and get faster. Doesn’t plan to compete in any near future. The FTP goal is set for me before I can get a new bike haha. Still riding a 2nd hand TCR.
Hope all is safe and happy training!