This is my past two years’ work-outs. I have about 10 years of cycling experience, but only follow the structured training in the last 4 years without a decent consistency.
This was my FTP for the past two years.
I peak 281 last October in 2020 but drops down to around 250 now. I was de-motivated during the December and January, but now I feel much better.
My goal is to touch 400 watts during the Ramp test, which results in 300 watts. This is my goal.
I am currently following the High volume sweet-spot base II.
There is an ongoing debate about sweet-spot training v.s. polarized training.
My question is that, if I can have an extra 5 hours per week, what is the best strategy to reach 300 watts FTP goal.
- follow the sweet-spot base II
- repeat sweet-spot base II again
- Short Power Build High volume
Then possible repeat 1~3 some times this year
Add 5 hours endurance ride each week.
Strictly follow the polarized training. Based on 15 hours/week, distributed the work-out load into the “correct” zone.
What do you think?