Non training plan training plans

[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]

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”.

[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]

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.

[LouisN]

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

Louis

[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.