I am going to ask my questions at the top, and provide context below, this gets a little lengthy.
I am training for the Leadville 100, and have decided I want revise my plan to to include two structured indoor rides on TR, one fun unstructured ride with friends during the week, and one long zone 2 ride on the weekends. What kind of rides should I prioritize on the two TR workouts between V02 Max, Threshold, and Sweet Spot, and what duration?
I am doing my first two bike races ever this summer, the Silver Rush 50 and the Leadville 100. I have been riding MTB for just two full seasons, background prior to that was about 10 years of Crossfit. until this year my riding was completely unstructured other than a quick 2 month structured plan before doing the White Rim 100 last October.
Around Christmas, my wife decided she wanted a Peloton, I thought it would be a good fit for me too, and enjoyed training on it from about Jan 1 until mid April. I was doing the power zone classes and experienced big gains in FTP (doing 20 minute test) every 5 weeks or so. I heard about TR from a friend and started listening to the podcast. I thought that in order to maximize my fitness and prep for Leadville, I should buy a trainer, join TR, and start with Plan Builder.
Started TR mid April so have 7 weeks under my belt, my initial ramp test was an FTP of 280, which was down from 294 doing the 20 minute test on the Peloton (obviously apples to oranges). This was a bit of an ego hit. I started the SSBLV2 plan and really enjoyed it, then I switched to the new plans when they updated them, which had me do a new ramp test on May 10. I hit 283, so only a 3 watt increase. Then the plan moved me to sustained power build and I had my first recovery week last week, after a 3 week block. This was followed by an FTP test today, only a 1 watt increase of 284.
These slow gains are rather frustrating especially considering I have nailed all the workouts on the plan, have been 100% compliant, and am fairly new to structured training, I have also added in a long zone 2 ride almost every weekend. The one benefit is that I now realize I have about a zero chance of hitting sub 9 hours at Leadville (I’m 187 lbs and 3.3 power to weight ratio), which takes some pressure off and I can focus on getting fitter, but also prioritizing having a fun riding season.
All of this has led me to ditch the plan builder plan, and scale back to 2 indoor rides a week, and add one outdoor ride, so going from 3 indoor/ 1 outdoor to 2/2. While I realize I won’t be absolutely maximizing my fitness, I will be balancing fun and fitness in a way that I think will work for me. So to the questions above, how to I prioritize workouts? What combination of Sweet Spot, Threshold and V02 max will be best with just two structured indoor rides per week? I think I would prefer to build the plan instead of using Train Now, as I enjoy the planning aspect, but I am open to hearing all options.
I was considering using the workout levels and profiles as a way to build the plan, seeking out progressively raising one over/under workout and one V02 max workout each week. Or one Sweet Spot and one V02 max workout each week.
Really appreciate this community and any advice, as almost all of you are much more experienced and knowledgeable than I am!