What I want to know how do I know that I am getting stronger? How to ensure there is the progressive overload happening (or is this built into the TD CJ plan and weekly TSS gradually goes up)?
If the RD workouts start to get “easy to do and finish” should just increase my FTP number by random % number (5% eg) or should I just adjust the workout intensity within the app?
Thanx for any input regarding this. I absolutely love the training regimen but I would also want to to “SEE” some result numbers. Maybe there is something to look into on the TP screen or InervalsICU?
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TSS does go up in CJ plans but usually it’s best if you let time build as the plan goes up which also makes TSS go up. Chasing TSS is a slippery slope and not usually the best idea but generally your stress should be going up through the plan. Secondly is the main work intervals are also increasing and next to total volume/weekly hours this is the most important component. FTP test have been the standard for measuring progress but you can also do an aerobic test that is not so hard like 20 minutes of zone 2 (specific watts) and watch your HR and over months your HR should be going down… I would say generally you just need to find “your way.” Which is what works best for you and how you like to train. Could be RPE like you say. How hard does a specific workout feel but that can be very temporary feeling good or bad…
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I think most important way of knowing you are getting faster is dropping your friends 
Also you should realize most semi-experienced cyclists make seasonal improvements and then stop improving, and yet it is possible to have multiple seasons in a single year… I don’t see a lot of people talking about this process though, and if you could hit 1 plateau per year vs 2, or 3 or 4… Generally the main premise is if you are seeing improvement, keep doing what you are doing… keep adding to the progressive over load… when you stop improving then enjoy your new strength and come back in the future and do it again or change it up and try something else. If you dig deep enough and ask the right questions to ChatGPT it does understand this and points to some reasons for these plateau’s and “resets.”
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I think the obvious answer here is that you need to “test” yourself somehow. I use several different testing methods depending on what my training focus is, but I mostly use either a ramp test or 20 minute test. Like Alex said though, there are many other options. Another one I’ve used in the past is very similar to the aerobic test he mentions, where I do 85% of my FTP for 40 minutes and afterwards I’ll inspect my HR drift and RPE.
So if you want to start doing this, you need to do an initial test to have a baseline. Then after some period of training, do the test again and see if you have any performance differences. For example If I’m doing a threshold block I’ll usually do a 20 minute test around the start of the block, and then at the end I’ll retest to see if I’ve improved my threshold or time to exhaustion. Now the obvious drawback to these tests is that external factors could affect the test results. Things like how fresh you are feeling, the temperature of the environment you do the tests in, mental focus that day, nutrition before the test, and countless others. So do your best to try and replicate the scenario you took your baseline test in.
Now after saying all of the above, I think it is also important to not overthink things. If you are feeling better (lower RPE) at a certain power, or if your HR is more stable or lower, or you are doing more distance/speed, trust that you are making improvements. Like Alex said though these things can vary greatly by the day. So just make sure to track trends over days/weeks rather than just looking at one day where you felt great or really bad.
Hope this helps!
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There are many ways to track progression. I always say you can measure anything with everything as long as you do it consistently.
Every test has its pros and cons. Personally, I hate testing. It is boring, it takes time (with rest days and all), and it is limited, meaning most tests only measure a small part of your performance.
That is why the pros test in the field. They often test the scenarios they will race.
I am very happy with the new FTP test in Zwift. A track you can ride where they measure FTP.
But normally, I use kom’s to test myself. They are more of a challenge, and that brings out the best in me. I like to use the Three little sisters route. It has three kom’s that test three different power zones over a longer track. That makes the whole test more realistic than one 20-minute effort.
I use intervals.ICU, too, but that too has its limitations. However, I think it is complete, and the benefits of using these programs come over time. I have been using it for four years, and for my last race, I analyzed my best season and replicated that program with great results.
For my next race, I will use the same program with some extras. After that race, I will look at the data on intervals. I will look for any signs that I have improved (like lower HR and/ or higher speed) and then look at the data intervals.ICU is giving me.
That way I can easily translate how intervals.ICU portrays my progress.
Creating progressive overload is a fine line between doing a little extra where you can. Most cyclists forget to rest. That is why I agree with Alex that chasing TSS is not the best way.
A good example is happening right now. Over the last few weeks, my mother-in-law has been in the hospital. This means my wife and I have to visit her, make appointments with doctors, and bring her clothes and stuff. Besides these extra tasks, her health is uncertain, which also causes mental stress.
My schedule is very hectic and full of stress. That means my body can handle less training load. If I keep pumping my usual or planned progressive overload, it could now easily take me over the edge and burn me out or make me sick. The smart thing to do is listen to my body and be flexible in my training schedule.
Have fun, Coach Robert
Sorry to hear about your mother-in-law.
I agree with Three LIttle Sisters, that is a great route. The 3 climbs are all different: Zwift KOM short and fairly steep, Titan’s is longer and not as steep, and Volcano is longer yet.
I didn’t smash it last time though, zone 2 on the flats and sweet spot on the climbs. IF was 77.
Dave
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Thank you, Dave.
Doing a route like Three Little Sisters and go all-in also learns you a lot about your recovery. It shows you what your power is in those different zones, but maybe more important what you an after you have layed down your power on the first two. And if you really want to go for it, what you have left in the last part, after you have allready drained yourself on thse kom’s.
That is valuable information you don’t get from training and tests.
There is a difference in doing you intervals every week, testing you FTP frequently and riding Liege-Bastogne-Liege in the rain and wind, with the redoute at the end.
In other words, you might be able to push those 3 minute zone 5 intervals in a short training, but can you still do the same after 220km’s !?
This is what we call: fatique resistance.
By the way, you dont always have to smash it, Dave. You are already doing great being on the bike and riding consistently.
Have fun, Coach Robert