What? My plan?
Basically as you raise your TSS from week 1 to 2 to 3 then Recover & adapt. You pick start with for example Gendarme -6 in week 1, then keeping everything else the same in week 2 go up a notch to Gendarme -5, week 3 suffer through Gendarme -4.
I’ve been following the established plans and had positive benefits, but there was no training programme for 6-15 min 10-30% climbs where it is sheer brute force and suffering that gets you over X 10-15 hills over 130km. So looking at previous years I realised I needed to both raise my FTP and also my VO2 capability.
SO…in the morning I do a S/Spot session (fasted) for 45-90 minutes. Then in the evening I do VO2 for 30-60 min. Saturday 60-90 min VO2 workout and Sunday 3.5hrs club run 110-120km.
I’ll know early September if it works. If my race isn’t cancelled.