Probably a slightly unpopular opinion, but I think there’s a lot of value and fun to be had by downsizing your events of this type. Crushing a shorter route can be equally satisfying, more fun, and easier to recover from. Instead of the 120, sign up for a shorter distance and crush that in 2024 before working up to the 120 the year after
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Shimano 34-32 and 34-34 worked for me, and for the last 2 years I’ve been rocking SRAM in 4 different configs of 35-33 / 35-36 / 33-33 / 33-36. However for specificity I train endurance and tempo in low cadence, those tend to be longer durations, and also some low cadence at threshold. Some people have a harder time developing muscular endurance and prefer to spin. I’m not one of those people, so standard gearing generally works well for me even on long HC climbs.
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It may be enough under ideal circumstances, but it’s going to suck in a 120 mile ride. Assuming OP wants to climb in sweetspot, a 1.7 mile 8.8% grade would be a ~20 min sweetspot effort (on paper) at 60 rpm. Adding in undulations, fatigue from a huge ride, etc. … you’ll really want an extra gear or 2.
Nice progress so far. I’d focus on getting faster over short distances. I don’t see much benefit training over 90mins if your ftp is below 3 w/kg. Do events for fun, but keep your training below 90min per ride until those power numbers come up
Why? 3 w/kg is top of the bell curve for male cyclists on TR per an old post by Nate. That means half of people who actually train (forget about those who just ride for fun) shouldn’t do big rides? 
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Worst advice on the thread, from my point of view.
How many months of the year is your FTP below 3W/kg? I’ve spent the last 6 years hovering around 2.8 to 2.95 W/kg.
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Ok, but I’d still go for a larger cassette over a smaller chainring for those events.
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I’m talking from a training standpoint, not a ‘fun’ standpoint. There is an expression that goes, “quality over quantity”, that serves as the basis for my suggestion.
Thats a lame answer and you didn’t answer my question. How much experience do you have training below 3W/kg, and then Frank’s question of why you think W/kg should have an impact on how long you train.
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The physiology of aerobic adaptations would suggest that expression is, um, BS to put it politely.
I’m not suggesting anyone go ride 100W for 3 hours every day, but there is no randomly selected W/Kg below which volume suddenly ceases to be important.
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A 3 hour zone 2 ride can absolutely be quality training 
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If I am understanding @KWcycling’s point correctly, he is saying that if your FTP is <3 w/kg, you are better off doing shorter rides of higher intensity in order to boost your FTP quicker. IOW, focus on higher power output first before longer endurance efforts.
While I “get” what he is driving at, I can’t say I agree…more volume will almost always boost your FTP, especially for newer rides. But it also isn’t an “either / or” scenario…you can (and should) do both.
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There are very, VERY many of us learning that high volume and low intensity is helping us break plateaus we could never break through high intensity. In fact, I’ll go so far as to say that riding long and slow has helped me not only become more fit overall, but also to have better intensity when I need it!
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I’m still not sure what his point is, and why 3W/kg is the dividing line. That’s my best FTP, ever, and I’ve actually trained different ways and for myself, volume works. Even when my biggest loading blocks are only 10-12 hours per week average (over, say, 2 months).
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This is huge. Yes, the fitness gains are amazing from doing consistent long rides. But for someone who is doing these things occasionally and just for enjoyment, I think the biggest benefits are finding out what starts to hurt after 5+ hours of riding.
You might be able to get away with 50g/hr of carbs on a sub 3 hour ride but after 5 you’ve dug yourself a pretty deep hole. Those shorts that are comfortable for an hour on the trainer might rub you raw by the end of the event. Etc. Etc.
This is also why preriding a course is so crucial. It lets you realize why the things you assumed in training aren’t going to work. Of course, not everyone has the ability to pre ride every course. So you kinda have to go into your first time at an event with at least a 50% expectation that it might not go to plan and try to learn from it for the next time.
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If you are only interested in boosting some vanity number FTP with a 30 min TTE, then sure, smash your face with short rides and as a “noob” you’ll get a bigger number you can brag about.
When you’re training for 120mile gravel rides with sustained climbs, the suggestion that you should only ride 90 min or less because you have a low W/kg is absurd. This athlete has a 250W FTP. Riding 6-7hours is at a .6IF for him is still a very large metabolic load and one for which he would need to actually train. It’s just bad advice.
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Some people have a harder time developing muscular endurance and prefer to spin. I’m not one of those people, so standard gearing generally works well for me even on long HC climbs.
That’s exactly me. I very much prefer to spin. I feel like my HR and cardio has reserves (HR never goes really high) where my legs burn and give out earlier. I assume this is fixable by just doing more and more endurance, but I’m wondering if all those years of powerlifting set me up for failure. I also wonder if some of it is in my head - i.e. do others just ignore the burn and keep going whereas I give up earlier? or am i just reaching the burn earlier?
Most are ignoring the burn or learning how to manage it. The reason they call it endurance is you’re enduring things that are unpleasant! But there are lots of different kinds of endurance, and lots of modalities that you can ride where you can enjoy it. If you don’t like the near-threshold/supra-threshold efforts that cause burn, you don’t have to do them, so long as you recognize the fact that beyond a certain point your performance in that area is not going to improve much unless you work on it.
One trick I do with some athletes who are newer to endurance sports and intimidated or just don’t like sustained intervals (e.g. 2x20), is I’ll break them up either with spin-up bursts (which actually makes it harder) or with short recoveries to allow for a mental reset.
So if I want someone working a long sustained power set and I know they can’t manage a 3x20 at 90%, for example, I might make it 3x (2x10 on 1 min recovery) with 5 min between sets. It’s still 60 min TiZ, but the mental breaks to look forward to help. I’m also amazed at how many of my athletes like the spin-up burst accelerations every 4 or 5 minutes in sustained sets even though it makes it harder, it’s mentally easier for them to endure just 3 more minutes until the next change… and just string them together. It’s become a staple for a lot of people I coach.
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If you prefer to spin, go for a larger cassette.
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I feel like those allow you to engage different muscle groups, taking the load of those that do the constant pedalling.
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