I’m looking for examples of athletes who used strength training in the off-season and had their best year ever.
Best year can be defined as:
- Largest FTP gains
- Best race results
I’d ask that any answers come from those who had been structured training for a minimum of 3-4 years prior to their “best” year, mainly because I want to filter out those outlier gains that we all had when we were new to structured training.
I’m about to come off a 3 week rest period, and start my off-season/base work. I’ve been plateaued for the last couple years at +/- 300FTP … this last year I trained a lot, and only had a few weeks here or there of inconsistency, and I arrived at my “A” event at about the same 300FTP I was at the year before.
I came to endurance training late (at about 43 y.o.) and really didn’t start training with purpose until I was 45. I’m 48 currently, and will be 49 next summer, I train between 8-12 hours a week – and I still feel I can achieve an FTP of 320 - 330 if I get it right. I don’t want to have another “wasted” year.
I keep toying around with the AI plan builder, but I never seem to get a configuration that seems quite right for me. I want to add strength training now through January, but am unsure how to do it for maximum payoff later. I’m also a little limited by equipment.
At a 300FTP, I can hang at the pointy end of my races (my preferred events are gravel & road in the 30 - 70mile range) and I am consistently in the top 10 of my age group, and in smaller races I’m on or near the podium. Just from experience, I think a higher FTP with a very good TTE pushes me from hanging with the front, to being able to dictate terms.
I believe I raced the Barry Roubaix (gravel, punchy - 36miles) in Oct '21 at about a 310FTP – although I don’t know for certain because we didn’t want to do an assessment leading up to the race, and I went straight into the off-season after that race. All my metrics and workouts were FLYING leading up to it. It was the only time I’ve felt fitness was not a limiter to my performance. I was pushed, but never dropped. That is the reason for the focus on the magical ~320+FTP number
I know there are a ton of topics like this on the board, and apologies for any redundancy – thanks in advance for any examples and input.