Training advise for newbie

Hey @pooria_koleyni welcome to TR & the forums, you’re gonna love it here! And you’re gonna get faster… fast… : / [Gotta be a better way to say that! LOL]

Definitely start on an Low Volume plan. Most new TR users, and many veterans, are happiest there.

If you want more volume, you can add in extra outdoor rides, be they Z2 or otherwise. Only move to MV if after trying LV for at least 6 weeks, you really want more intervals & intensity.

If you have specific races in your calendar next year, Plan Builder is great. It does allow you to make modifications, and will reshuffle to accommodate, and keep you peaking just in time for your event[s]. That’s the main advantage; it keeps you on track for an event.

However, I’ve found that without an event, I much prefer to add individual training plan blocks. I add one at a time, complete it, then add the next. That way if I have to shuffle, or move weeks, it only affects the rest of the current block. Easier!

Strongly recommend Sweet Spot Base - Low Volume I → Sweet Spot Base Low Volume II → Sustained Power Build → Either Climbing or Rolling Road Race. Or any other specialty you like the look of. You’ll know your stuff by then, and which one you want to do.

New TR users are loving this route, and given your history and riding types, I think you’d dig it!

Load the plan, start w a ramp test, and then just follow the plan, and answer the surveys. Don’t mess with anything!!! I wish I had known that!

Feel free to skip a WO if too tired [extra rest is good, not bad!], or reduce intensity if you feel low one day, but commit to yourself that for the first 6 week block, you will not increase intensity. Just let it do it’s thing. Trust… you’re gonna be happily in pieces, crying for Mommy in no time!! :slight_smile:

Grab the chart at the link below and screen grab it to your phone, or print it and put it in your training room. This is how the surveys should be answered. The divisions are very clearly defined, and very important! :slight_smile:

Critical, and I wish I knew when I started: All your WOs should be Moderate or Hard. Some 'Easy’s are also OK. One very hard per week is OK. More than one VH in a week, or even one All Out [only applies if you Technical DNF: Bail out, decrease difficulty %, backpedal, etc.], something is wrong.

If that happens, bump your FTP down manually. I’d recommend 5 - 7.5%. Don’t worry… again… it’s gonna catch up real fast. Too fast!

Ask any FU questions you’d like. Super helpful, great group of people.

TR’s pretty damn neat, but honestly, the people in this forum are the main reason I’m 20% more powerful, happily and healthily, than I was just 10 mo ago. Good luck, and enjoy!