I’m now into week 2 of a new training plan which I have essentially copied from Andrew Coggan’s book, ‘Training & Racing with a Power Meter’ (chapter 9, location 3645). It’s a 16-week plan geared to improving:
- Muscular endurance @ 60 and 90 minutes
- Improving fatigue resistance at level 4 and 5 (Lactate Threshold & Anaerobic Capacity)
- Increasing force for better sprinting & time trialling
- Improving FTP
I’ve adapted it slightly to include at least one long endurance ride every week. I’ll be monitoring my response to the plan using HRV readings and adjusting the sessions where required. I will also be reassessing my FTP every 6 weeks.
At the start of the plan I completed an FTP test which came in at 231 watts. I was quite disappointed with this as it had previously been around 260w last September. I have been cycling the past few months but it has been general stuff and the intensity has dropped off quite severely. It just goes to prove how quickly you lose fitness – three times the rate at which it is gained. My long term FTP target remains 320 watts but realistically this year I’ll be doing well to just get it close to 300 watts! Well, thats my target and my overall approach will combine the ‘Coggan’ plan with long endurance rides and lowering my weight to 66-67kg (around 146-148lbs). Reaching 266w FTP will give me a power/weight ratio of 4 (Category II), so this will be my first target which equates to 280w on an FTP test.
My last weight measurement came in at 69.4kg and 7.9% body fat – over the course of the first week of the training plan I had managed to control my diet using myfitnesspal.com to get my weight under control. My muscle mass reading was coming in around 60.3kg. If I assume my muscle mass is 60kg and my bone mass is 3.2kg, then my base line weight is 63.2kg – if I can get down to 66.5kg then body fat will work out at 3.3kg or 5% of total body weight.
I’m planning on doing three weeks on and one week off, however, this is also subject to how I respond to training using HRV readings. If I’m not responding quickly enough then I will factor in some active recovery rides as a means of returning me to the training plan after appropriate rest and recovery and as a means of avoiding over-training. I will use the long endurance rides to extend my total weekly TSS in a manageable and careful way. I do believe that getting TSS up is the key to improving FTP.