Non training plan training plans

A light bike doesn't replace good fitness.

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LouisN
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Joined: Mon Feb 19, 2007 3:44 am
Location: Canada

by LouisN

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 :)

RocketRacing
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Joined: Thu May 10, 2018 2:43 am

by RocketRacing

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”.

by Weenie


buzzcock
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Joined: Tue Jun 25, 2019 8:23 am

by buzzcock

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.

iheartbianchi
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Joined: Sun Mar 24, 2019 9:17 am

by iheartbianchi

buzzcock wrote:
Mon Aug 19, 2019 1:26 pm
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.
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.
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LouisN
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by LouisN

Worth a read, valuable, and proven info there : viewtopic.php?f=8&t=94503

Louis :)

RocketRacing
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Joined: Thu May 10, 2018 2:43 am

by RocketRacing

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.

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