You will have to dedicate to longer, more sustained efforts if you want to get near CP60 @ 250Watts.
Simple as that.
Material will probably help for motivation, maybe speed a little, but not for avg.power.
I think a lot of people on this thread are misinterpreting what they're reading about physiology....
Louis
Non training plan training plans
Moderator: Moderator Team
Visit starbike.com Online Retailer for HighEnd cycling components
Great Prices ✓ Broad Selection ✓ Worldwide Delivery ✓
www.starbike.com
-
- Posts: 964
- Joined: Thu May 10, 2018 2:43 am
So if i can do 7-8 hrs a week, and my goal is a ftp of 250, and maxing my 5-10min efforts, what is a good training plan?
I would seriously give it a look/try.
I feel like i am asking for the “4 minute abs”.
I would seriously give it a look/try.
I feel like i am asking for the “4 minute abs”.
There will likely be a plethora of opinions. IMHO the six-a-week platform for a casual cyclist that iheartbianchi posted on page 3 of this topic is a sensible template for sustained gains to be had over several years. Personally I would include some resistance training (eg. deadlifts, squats) plus core work too, even if it means dropping one ride (or two) per week, but your mileage may vary.
-
- Posts: 680
- Joined: Sun Mar 24, 2019 9:17 am
I wrote too much on too many other threads, but I too am a huge advocate for strength training! Especially stuff that works your glutes and hamstrings and if possible at least 3 days of core exercises a week.buzzcock wrote: ↑Mon Aug 19, 2019 1:26 pmThere will likely be a plethora of opinions. IMHO the six-a-week platform for a casual cyclist that iheartbianchi posted on page 3 of this topic is a sensible template for sustained gains to be had over several years. Personally I would include some resistance training (eg. deadlifts, squats) plus core work too, even if it means dropping one ride (or two) per week, but your mileage may vary.
Bianchi Oltre XR4
Celeste Matte
Campy SR 11spd mechanical
Bora Ultra 50 tubs
Viseon 5D / stock bits and parts
Bianchi Specialissima Pantani Edition
Campy R 12spd mechanical
Fulcrum Racing Speed 35 tubs
FSA / Deda bits and parts
Celeste Matte
Campy SR 11spd mechanical
Bora Ultra 50 tubs
Viseon 5D / stock bits and parts
Bianchi Specialissima Pantani Edition
Campy R 12spd mechanical
Fulcrum Racing Speed 35 tubs
FSA / Deda bits and parts
-
- Posts: 964
- Joined: Thu May 10, 2018 2:43 am
I wish i could find out when i started this thread, but in the estimated 1mth since i started this, here are my results:
Ftp was 218
Now 225 (edit 227w today, sept 16/19)
New pr in 2, 5, 10, 20, 30, 1hr efforts. Did not try shorter sprints, or longer hard efforts.
Power that i was holding for say 7min... i am now holding for 10 min.
I do two rest days a week, one hard day a week (hard intervals, or threshold), 1-2 intermediate days (endurance with a few hard intervals), and the remainder endurance.
Basically, my miles are not increased, but the hard days are harder, and my easy days are easier. And i time hard days around my rest days for max benefits. I think i am recovering better, so my gains are compounding faster.
Got the tri bike also. So more power and more aero has made for an impressive combo for performance gains.
Ftp was 218
Now 225 (edit 227w today, sept 16/19)
New pr in 2, 5, 10, 20, 30, 1hr efforts. Did not try shorter sprints, or longer hard efforts.
Power that i was holding for say 7min... i am now holding for 10 min.
I do two rest days a week, one hard day a week (hard intervals, or threshold), 1-2 intermediate days (endurance with a few hard intervals), and the remainder endurance.
Basically, my miles are not increased, but the hard days are harder, and my easy days are easier. And i time hard days around my rest days for max benefits. I think i am recovering better, so my gains are compounding faster.
Got the tri bike also. So more power and more aero has made for an impressive combo for performance gains.