Looking for a little help/insight from those of you that have successfully tailored TR plans that allow you to improve but not implode.
Background: 40 yrs old, +/- 2.5 years using T.R. Current FTP as of 4/29/19 349(Ramp Test) after SSB2HV. FTP at end of SSB1 Blend mid/hi volume 359 (Ramp test) Saw a 10watt 2.8% decrease after SSB2HV
In the last couple weeks of SSBHV2(FTP @ 363) I was able to complete threshold workouts at 102%-105% intensity and was looking forward to the next ramp test to see improvement. Then right at the end of SSBHV2 I performed a 3.5 hr endurance ride that near as I can tell cracked me. For the last two weeks I’ve been struggling to come back and was pretty bummed about the recent ramp test but wasn’t surprised based on how I feel.
Looking back on my TSS chart it appears that 450-500 TSS of T.R. structured Sweet Spot type training and 2-3 hours of strength training provided about 2%-3% improvement in FTP without breaking me in the base phase.
Here’s the question…. How do I take this information and tailor a Build plan that won’t break me knowing all TSS isn’t created equal? In the past the build phase has left me shattered and wanting to sell the bike. I seem to respond well to the lower intensity longer duration rides but I know that isn’t always the aim of the build phase.
(Please note: I see that mid volume build plans are right in this range but I’m really questioning the repeated days of high intensity sessions. Wondering if subbing in a longer endurance ride in place of a high intensity would be counterproductive or helpful as we frequently hear more than 2 days a week of high intensity can be detrimental) That and all this talk of polarized training has me rethinking things…
Any help is greatly appreciated!