Finally hit 4 w/kg! Thrilled that my current w/kg is higher than my peak training season around May/June, despite riding around 5-7 hrs/wk right now.
I’d love to hit 4.2 in peak next year, but we’ll have to see how it goes. I recently adjusted my training slightly and plan to a bit next year considering my races have gone from pretty flat souther midwest stuff to super hilly PNW. I need more sustained longer power for big climbs as opposed to the short punchy stuff from the past. I’ve traditionally been anti tempo and sweet spot, but will be incorporating a bit more now.
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How much TSS are you doing now? Curious what types of workouts you’re doing?
Below are graphs with more granularity for the last few months and then expanded for the past year. We relocated from Texas to Washington in early October and slowed down during that busy period.
Up until the last few weeks, my training has always been focused on polarized. Threshold/vo2 and then Z2. My Z2 was often at like .55-.6 IF, which looking back, I think was a bit TOO easy. I’m currently in off season but am admittedly pushing a little too hard I think. I’ll dial it back a bit in December and maybe part of January, before attempting to ramp up.
During my harder in season training you’ll see targets were typically 400-500+ TSS. Right now, around 300-350 seems solid for off season. I usually follow a 3-4 week “on”, then a week of mostly Z2.
I haven’t done a TR structured program in a LONG time. I did the Polarized plan (once or twice?). It was good and dang hard. I enjoy doing my own similar plan. For my non Z2 workouts I always plan for them to at least be a higher progression level than my current level not always a ton more (often just .2 or .3), and that’s fine too.
With the move to Washington, my outdoor rides are like 40 miles with 5000’ climbing, and scenic and FUN. With the terrain and structure, they aren’t my long weekend Z2 only rides like Texas, but that’s ok. I generally love biking for the sense of accomplishment I feel after the ride, as well as the feeling the rest of the day. It’s a rare treat that I actually love the riding portion (except for races), so having that opportunity here is fantastic.
It was actually the TR podcast a few weeks ago with Keegan that convinced me to swap out a threshold/VO2 ride for SS, and also to increase Z2 intensity for the higher part of Z2 as a way to get more TSS on the less hours.
Hope this helps - happy to chime in with more details if needed. (P.s. no one look at today’s ride. 3 hours of intensity on the trainer crushing 45 & 1 hr PR’s. Out of town for 4 days this week and not riding, so wearing out my legs beforehand. I also got a new pair of cycling shoes that begged to ride hard) 
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