Very interesting chart! Did you create in a spreadsheet? After an accident last July, I went back to SSB LV to rebuild. Truth is that prior to this year I’ve done TR sporadically. At 67, I want to see how much improvement is possible by consistently doing TR for 6 months or more. Now with TR outside workouts, I think it will be easier to stay with TR. On group rides where I can’t, I’m trying to make sure the TSS and IF are = TR. My w/KG now is about where your chart begins (~2.5).
The issue of how TR plans may be too intense for older cyclists is something I’ve wondered about. Could you elaborate on your experience using Training Peaks modifieds plans for 55+? I did a quick look and found this plan for 55+ Over 50s Endurance and Conditioning Plan w/ Sufferfest | cycling Training Plan | TrainingPeaks . From the description:
This is an 10 week plan (see prerequisites below) based plan that is designed for the particular requirements of the older rider. The main problem with conventional training programmes is that they do not address three essential considerations :
(1) the need to slow the loss of muscle mass we experience due to hormonal changes in our latter years, hence a greater emphasis on building strength is needed.
(2) the need for greater periods of rest and recovery after workouts - we can do the same levels of intensity, but the programmes need to be tailored to give more time for recovery and adaption
(3) the need to have high intensity intervals to delay on the onset in reduction of our VO2Max (our ability to use oxygen to create energy)
Although our bodies age although we can still perform and this plan concentrates on progressively building base endurance using best in class techniques from industry leaders and research academics, exercises that develop cyclist specific strength and conditioning as proven with Team Sky.
I agree that ideally the training plans should take into account the age of the cyclist, but one thing I really like about TR is that the workouts are so user friendly. If inside, put your smart trainer in erg mode and just “Go.”
I used Excel to create the chart. Grabbed the FTP history from TR under “Account->FTP History”. Inserted a line chart and text-annotated the training plan I was in at the given dates.
Interesting to stand back and look for trends. For me, every time I did the HIT-maintenance speciality plan, my FTP dropped.
Also interesting that I dropped ~10w in FTP using the ramp-test compared to the 8 or 20 minute FTP test. I’ve read that the ramp test stresses VO2Max capability more and I tend to be weak there so it seems to make sense. I did notice that the FTP I get from the ramp test results in workouts that are more calibrated to my capability (i.e. I usually can just barely finish the VO2Max workouts where as previously I often had to reduce intensity for them).
For clarification, which plans were you doing as HIT-maintenance since none seem to carry that label?
I was doing the “Specialty->Enthusiast->Maintenance->MidVolume I/II” plans. They’re only 316/318 TSS which is considerably less than the 439 for General Build.
Exactly what I’ve been noodling on. WIll be 66 in a few months and looking to optimize my training for my recovery/adaptation abilities. I’ve read lots of the threads here about how to modify workouts, but one of the reasons I moved to TR (albeit inconsistently over the past few years for reasons irrelevant to this topic) was to have ready to go plans, not just workouts.
@mcneese.chad has wonderful posts here about adding in recovery weeks at varying points (4 on/1 off, 3 on/1 off etc) but they are all manual adjustments. Plan builder is wonderful if you meet the assumptions behind it for a training/adaptation sequence and timeline, but nowhere do I find anything that builds it based on age/capabilities assumptions.
I read here that Training Peaks has older rider plans. We have Friel’s
“Fast After 50.” Would be great to see TR take their data-driven mindset and amazing interest in learning and testing and apply that to the age demographics of today and tomorrow’s cyclists. @Nate_Pearson & Co, there’s great promise here and we know you can do it!
67 in about 3 weeks and I accept this slow progression. I too like the plans just being there. My approach is to not kill myself on the ramp tests. I get to 20 minutes, fine. That might set my FTP a little lower than what it could be, but I’m getting a 4-5 watt increase every time (over the course of more than a year), so I am ok with that. I did make a note on the one yesterday “Maybe go for 21 minutes the next time.” We’ll see.
Sweet Spot Base II seems to touch a lot of bases. I’m going into Sustained build now and will probably hit the plan builder after that. The specialty phases are not really attractive for me. Not that they aren’t good, I just am not a specialist. Well, I am, a specialist in long distances, some would say “ultra long”, but I always know someone else doing longer, so I just say long.
68 here and I also desire a less ambitious training plan for older athletes. After two years of trying the mid-volume base plans and then hitting a wall with the mid-vol build plans, I let the Plan Builder set up a low-volume sequence of training plans this year. I’m adding 1-2 easy commuting rides per week - 13 km each way, with more distance if I have time and feel up to it. I’m also using @dlridings approach of not killing oneself on the ramp tests. A high FTP is good for the ego, but harmful if it results in dreading all trainer workouts.
Also sticking in my mind this year is Coach Chad’s comment that the wheels will start to fall off if you get less that 7 hours of sleep. I’m getting closer to 8 hours per night this year.
Very interesting topic. I’ll be 56 in April, so not quite at the 60 mark yet, but time seems to be moving very quickly in that direction!! I feel that I’m not progressing as much as I think I should, which maybe more down to the slightly erratic nature of my training than anything else. I do remember Nate saying somewhere that once you reach a certain age past 50 TR’s data suggests that just maintaining your level should be seen as success. I do wonder if TR should investigate it more, possibly a specific podcast that addresses the aging issue. I also think that while plan builder is a very good tool, more flexibility in terms of work or holiday breaks and also the aging athlete would be fantastic
60 here, will be 61 in April.
I’m definitely slower than seven to ten years ago but not by much, maybe 10%. I still get close to some of my Strava PBs if I’m careful about how I approach the ride but it’s a bit hit and miss for much of the time!
I first started with TR about 4 years ago then let it lie fallow for a couple of years before re-enabling the account last autumn and going the whole SSB->Build->Speciality kaboodle. So far I’ve done both Sweet Spot plans with full compliance apart from one workout shortly after I’d had a cold (my first in six years 
), that’s no back pedalling or reducing intensity for any workout. The workload definitely got “interesting” towards the end of SSBLV2.
I broke my collarbone two weeks ago so at the moment I’m just picking out a few short workouts to keep me ticking over before starting the Build plan.
I think it was either Chad or Nate who mentioned in one of the podcasts that for older riders you shouldn’t expect to see an increase in FTP (nice though that is) but following the plans should prevent a decrease or at least slow the decline.
Hear, hear! That has been a focus for me. Get more sleep. The nice part about that goal is that it involves creating some harmony in your life … and that helps for training.
Is anyone successfully doing the Mid or High Volume plans? I’m currently finishing up the Low Volume, SSB 1, which is 3 rides per week for 3.5 hours. I think I could handle more training than that, but the Mid Vol jumps to 5 rides per week /~6 hours total with back-to-back 90 min. sessions on the weekend. Given the need for more recovery as we age, I’m wondering if only two days rest is enough? I note that Training Peaks 55+ plan I linked (Over 50s Endurance and Conditioning Plan w/ Sufferfest | cycling Training Plan | TrainingPeaks) averages 6 hours per week over 4 rides.
Hi David,
It’s becomes a greater issue with Triathlon training plans, especially those targeted at Ironman athletes. Now maybe my frustration is simply because TrainerRoad isn’t targeting me as a customer - I’m at best a middle of the pack athlete who will have a great day if I can pull off a 6:30 bike at IM CA, followed by a 5 hour marathon.
I can’t do a low volume training plan and expect to be on the bike for 6 1/2 hours on race day. But it’s pretty clear that anything higher than the low volume plans will have too much intensity without a lot of hacking for a 60yr old athlete.
Hello all, I am 63, took up triathlon at 54. I have been with TR about 5 years. One thing I’ve learnt and my training history shows is if you’re consistent you can expect improvements. Having given some thought to why I lose consistency, I believe it could because I need more recovery time. As others have said following the plans does not cater for the older users. However, you can modify the plans in calendar yourself. With the advent of Plan Builder however this is not the case. If you’re working towards an event the PB fills in the time with the standard plans. Trying to insert extra recovery weeks then breaks the plan. I still fully support TR and its objectives but wonder if @Nate_Pearson or @chad might wish to comment on the issues raised in this thread. Happy training everyone.
You could choose the LV plan and add another workout day of your own choosing. Sort of LV+ if you were.
If you look at the plans as a grid then there’s a definite pattern. For example in SSBLV2 each row has a VO2max day and two threshold days. Go down the columns and each workout gets a little harder, either by more intervals or shorter rest between intervals. Add a day that stresses whatever you think your weak point(s) is/are and do similar - Look in workouts and filter accordingly and order by TSS or IF and add them to your personal plan.
So you might want a longer workout, say 2hrs, and target zone is tempo. Using those criteria gives you 21 workouts to play with.
Interesting reading and the insights of us experienced riders. I’m 63 and currently 151lbs after getting I’ll around Christmas and missed 3 weeks and worse, 3 counting events for the North West Cyclo Cross league. I’ve been using TR for just on a year and maintaining an ftp of 225, 3.3w/kg, but I the summer I was at 3.5.
I use the low volume plans for the quality workouts and supplement with road rides and cx rides in the Autumn.
I also like to get out with the young riders i coach, you can pass on so much more riding alongside someone, especially with skills and tactics.
I run a cx coaching session once a week from September and had one of my “lads” pick up a National title in the U14s race.
I find the ramp test to intense and prefer the 20min test even though I can handle VO2 workouts ok.
Presently just starting LVSS1, then Power mv build and this year Rolling road low volume to build into a few crits and short road races. Then build another base before the cx season.
I use the Polar Flow Orthostatic tests and try and stay within the balanced zone for training, though races do push into the strained zone. I advocate the use of HRV monitoring for my athletes as well.
The other topic not mentioned is the custom workouts. I use the Workout Creator tool to reduce the peaks in workouts I find too challenging, and increase the recovery to simulate real world riding. It’s easy to use and can be so much more effective than suffering unduly on a workout designed for a younger rider.
TrainerRoad has the knob for modifying intensity during the ride, but wouldn’t it be great if there was some “age-scaling” setting(s) that would automatically clip the top off the VO2Max level, and insert more recovery time between intervals. Maybe that would be enough so that 99% of the canned workouts, when age-scaled, would be usable as is.
I’m probably oversimplifying the problem, but it sure seems like only a few extra settings would make this possible.
That’s a good idea and tool. I’ve used the Elite HRV app in the past with my Wahoo Tickr first thing in the morning. I will restart that practice as I ramp up my training. For those who may not be aware, HRV gives you a morning readiness reading based on the variability between your heartbeats. What are R-R intervals? - Elite HRV Knowledge Base
We’ve got a few things cooking that will help with this. Now that we have plan builder we have a ton more flexibility. Amber’s working on something pretty sweet at the moment, then once that’s out and stable we’re going to work on different work:recovery ratios.
I can’t promise any timelines at the moment though.
This is really good to hear Nate thanks. The sooner the better 