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Old 04-30-09, 07:08 PM   #1
ridethecliche
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Help me set up a schedule of sorts (pretty please?)

I'm taking the next month as another 'build' month to work on my FTP.

Currently, my FTP is set to 260 and I want to improve solely that for the next month. I've been putting in about 100 miles a week for the past few weeks with most rides at an intensity of about .9 IF. I'm guessing that's probably not the best way to train.

I have about 10 hours a week to train and I would really appreciate it if I could get some advice on what to do to hopefully bump up my FTP and have it continue to grow over the summer.

FWIW, I'm 20, a CAT4 and this is my 2nd season racing. Last season, I wasn't much of a contender and didn't really train seriously at all. I'd like to be able to make it to the 3's either late this season or by the end of the spring next year (more likely).

Thanks for any/all the help!
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Old 04-30-09, 08:34 PM   #2
Bantam
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I think that a better idea would be for you to come up with a plan and post it for critique. I am NOT being an arse here. This question was posed on a track racing forum I frequent that has a lot of really fast/smart guys that post and they gave the same answer. The reason being that if you take the time to plan it out you can start getting a grasp on what you need to do to get where you want to go. Then post it here and the smart guys can give some tips.

To point you in some general direction:
M: off/easy
T: LT or group ride or supra LT or Vo2
W: LT/group ride/supra LT/Vo2
T: LT/group ride/supra LT/Vo2
F: off/easy
S: long group ride, maybe some LT at the end
S: long group ride, maybe some LT at the end
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Old 04-30-09, 08:49 PM   #3
ridethecliche
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Alright. Your advice makes a lot of sense so I'll follow it

I'm guessing that I should be doing some 2x20min intervals for the threshold work. What % of FTP are these done at? 90%?

Monday: Hard group ride in the evening.
Tuesday: 2-3 hr longer ride. Lower intensity (what intensity?) Or tuesday night crits if with easier ride on monday or with the hard one as I start to improve.
Weds: Off.
Thurs: Similar to tuesday with maybe a 2x20 workout in.
Friday: Longer ride with another 2x20?
Saturday: Easier group ride.
Sunday: Off or recovery ride.

A big issue I see for me is that I can't take advantage of all the time that I want to ride since my body can't yet handle the volume. I'm guessing that my hard days are really hard and my easier days aren't easy enough.

This past monday evening I had a really hard group ride (.93 IF for 2 hours), and I rode 40 on tuesday morning (IF of .77) and I couldn't have even tried to go any harder on tuesday. It's thursday today and I finally feel like I could ride tomorrow with any semblance of intensity. Egad...

Edit: Can someone post what a week where they're working on FTP looks like?

Last edited by ridethecliche; 04-30-09 at 10:00 PM.
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Old 04-30-09, 10:16 PM   #4
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As for the percentage of FTP for the 2x20s: go by feel and do not go out too hard. The important thing for a new PM user isn't to be so uber precise with the numbers, but to get in the time near your FTP. The more you do, the more you will get a feel for what your body is capable of doing. Don't be afraid to start out your 2x20s at, say, 230-240W. If the first 20 min feels too easy then try to go 5W higher. Try to go easy at first. 240W will feel slow, but use the PM to hold yourself back. If you go out at 270W you will feel like a rockstar the first 5 minutes and the last 5 will kill you.

On Tuesday, maybe go by how you feel and just ride. Or go jump into the crit; there's nothing like getting spanked to spank you into shape.

Take Wed off, and recover! *recovery will help you loads*

Thursday try a 2x20, maybe get in 2 hours but the other time can just be spinning around.

If you are having issues with volume and intensity then I think you need to work into a super hard day after Thursday. SST my friend. http://www.fascatcoaching.com/sweetspottraining.html

Saturday needs to be about the miles, do big rides. Even if they are not fast get in the big miles. Be sensible and progress, 50 miles this weekend, 60 the next, and so on. It won't take long before you can go out and do a big ride that is fast.

Anyways, I said a lot and could probably be corrected on some things. I'm not a coach, I've been riding for 2 years and using a PT for 3 months. What I say is not the authority, but I hope it helps.

Oh yeah, and this is something I (need to and do) hear sometimes. "Chill out about the numbers and geek stuff and just ride your bike" I sense that maybe you are like me and get a little obsessed about power, and training. So numbers are great, but they aren't everything, so just ride your bike and have fun!
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Old 04-30-09, 11:04 PM   #5
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Quote:
Originally Posted by Bantam View Post
Oh yeah, and this is something I (need to and do) hear sometimes. "Chill out about the numbers and geek stuff and just ride your bike" I sense that maybe you are like me and get a little obsessed about power, and training. So numbers are great, but they aren't everything, so just ride your bike and have fun!
Thanks for all the info!

Also, re: the numbers. Honestly, I'm not terribly worried about it, but what I don't like is feeling like I have the legs to get into the final sprint action, but just not having the legs to get to the front towards the end. I feel like my biggest limiter is my threshold. I like riding hard, and I enjoy it. What I don't enjoy is the 2 day downtime I feel like I require after one of those days.

I'll work a 2x20 into my ride tomorrow and go entirely by feel with the goal of pacing for 20 minutes and then evaluate how I feel after the first one. I was planning on doing a total of 40-50 miles, I'm guessing I'll end up moving to 2 hrs from 3 so I can do the 2x20's justice and limp home for lunch heh.

I usually ride 40+ miles on tuesday and thursday. I try adding in another longer ride over the weekend. I don't quite have the fitness yet to ride the group ride real hard on monday night and then ride 40+ on tuesday morning less than 18 hours. If I rode tuesday evening, I might have been fine, but my schedule didn't allow for that. I couldn't get my power up at all on tuesday.

It took me 2 full days off to get over the feeling of lethargy that resulted from those 2 days back to back. That was annoying.

I'm going to have to figure out my schedule all over again as I move into a summer job over the next few weeks.

My schedule as of late has been:

Monday: Off or group ride (~1.5 hr)
Tuesday: 2-3 hr ride.
Weds: Off
Thurs: 2-3 hr ride.
Friday: 1-2 hr ride or off
Saturday: Group ride (2 hr) or 2-3 hr ride.
Sunday: 1-3 hr ride depending on how legs feel.

I've felt totally exhausted after 1 hr 3/4 crits, so I've been riding longer riding to get used to the distance and intensity.
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