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Overdoing the FTP work?

Old 05-09-08, 01:40 PM
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ldesfor1@ithaca
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Overdoing the FTP work?

My greatest limiter is long, steady climbs. Basically the longer and steeper, the worse I do as I weight 190 or so and wont get much lighter.

So, with this in mind, I've really been focusing in on FTP development with great success. I've been doing predominantly 2x20's (but also some 15' and 30' intervals) and am really getting the feel for this type of effort. My FTP has risen quickly to 4 w/kg and past FTP WO's this week indicate that it might be even a bit higher.

With a stage race in 8 weeks that is won and lost on long climbs, I plan on making FTP and Tempo/Endurance work the complete focus of my structured training. 1 tough group ride and 1 race per week seem to get my VO2, AE and NP systems pretty well tuned. e-wang chart confirms this.

So, as I have no long steady climbs to train on, FTP has really been the bulk of my training load with 3-5 additional hours spent doing some sort of tempo/endurance (and the aforementioned race/group ride).

Is there any reason not to keep drilling the 15-30 minute intervals (all of which are done at 99%-105% of FTP)?

Is there any other type of work I could look to use with the goal of driving that w/Kg higher?

Are 3x12' @ 106%-110% useful?

Thanks!!

-L
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Old 05-09-08, 02:19 PM
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If you get to the point where your FTP plateaus, then I'd change it up, like to intense SST rides. The change in stimulus will probably trigger more adaptation and get you off the plateau. I recently started running low on FTP headroom with an SST, and have since changed to a long interval routine like you're doing now.

So, if FTP continues to climb, stay with what works. When you see the gains not coming as fast, change it up. Anything in the endurance to VO2Max range will help your FTP somewhat, so keep table 2 from this page in mind.
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Old 05-09-08, 02:55 PM
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Originally Posted by ldesfor1@ithaca View Post
My greatest limiter is long, steady climbs. Basically the longer and steeper, the worse I do as I weight 190 or so and wont get much lighter.

So, with this in mind, I've really been focusing in on FTP development with great success. I've been doing predominantly 2x20's (but also some 15' and 30' intervals) and am really getting the feel for this type of effort. My FTP has risen quickly to 4 w/kg and past FTP WO's this week indicate that it might be even a bit higher.

With a stage race in 8 weeks that is won and lost on long climbs, I plan on making FTP and Tempo/Endurance work the complete focus of my structured training. 1 tough group ride and 1 race per week seem to get my VO2, AE and NP systems pretty well tuned. e-wang chart confirms this.

So, as I have no long steady climbs to train on, FTP has really been the bulk of my training load with 3-5 additional hours spent doing some sort of tempo/endurance (and the aforementioned race/group ride).

Is there any reason not to keep drilling the 15-30 minute intervals (all of which are done at 99%-105% of FTP)?

Is there any other type of work I could look to use with the goal of driving that w/Kg higher?

Are 3x12' @ 106%-110% useful?

Thanks!!


-L
Reduce the denominator. It'll be fun...I promise. I say that as having recently embarked on that voyage of pain.

I'd also advise hitting hill repeats. It really does feel different banging out FTP on a climb vs on a flat.
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Old 05-09-08, 03:21 PM
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yah, I'll be trying to reduce the denominator a bit. getting from 86 kilo to 84 would bump the w/kg to 4.1... but so would raising the FTP to 353 (8 watt increase).. and I'd get to eat more!!! that 2 kilo is 8000 calories i could be enjoying!!! (although if I do both... but that's a big "if")
HA!

but in all seriousness, I'd like to drop 3-5 lbs over the next 8 weeks and seeing that I dont care much about any upcoming races until the SR, that might be a possibility.

Thanks guys for the advice.


Any TT specialists have any gold here??
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Old 05-09-08, 04:25 PM
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Originally Posted by ldesfor1@ithaca View Post
I weight 190 or so and wont get much lighter.
Unless you are taller than 6'5", your attitude is the limiting factor when it comes to your weight.

-bullseye
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Old 05-09-08, 05:06 PM
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Yeah, how tall exactly are you? You could train hard and eat right till a week or two before your race if you want to peak for your race. 8 weeks is plenty of time to train and eat right and drop a little bit of weight if you want to.
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Old 05-09-08, 05:06 PM
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I'm 6'4"

I also know that i CAN lose weight. I dont know that I can lose weight with out losing power and hampering recovery with the tremendous volume of training coming up.

But yes, I am able to lose weight.

true.

Any tips on FTP development?
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Old 05-09-08, 05:16 PM
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1x60s (just as much fun as they sound) and longer upper end SST in concert with 1-2x 20s have brought about my recent FTP gains.
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Old 05-09-08, 05:25 PM
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Originally Posted by Snuffleupagus View Post
Reduce the denominator. It'll be fun...I promise. I say that as having recently embarked on that voyage of pain.

I'd also advise hitting hill repeats. It really does feel different banging out FTP on a climb vs on a flat.
I'm with you on this one bro. I've put on a few (few meaning many) pounds since race season started. Time to drop the weight. This is going to be the hardest thing this season.
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