Hello,
Quick background of where I’m at and what goals I’d like to achieve. I’ll try to be brief but detailed.
Wright: 75 kg
Ftp: 285 was 305 peak of summer
Goal: 325+ without being wrecked physically
Years riding: about 6, previously ran 20 mikes/week socially.
Realistic time to train per week: 10-12 hrs with Sat long ride 4-6 hrs of that time.
For 2 years, I primarily race gravel and usually competitive but need more strength to be a winning contender. 2020, I gain a good bit of fitness on the bike with pandemic (at home) and doing trainer road, but got burned out mid season with so much threshold work. 2021 I got a coach and was disappointed in the level of interaction and decided I can make a similar plan myself with help from trainer day workouts. 2022 I did just that and did ok. I did alot of Z2 work through the winter (3 months at 10 hrs per week avg of Z2). Then slow ramped into intervals through the spring. I did loose alot of top end by doing this. Over time, I gain strength back but it seems that when I reach that 300w level, I struggle to keep doing workouts of the same template that got me there and fizzle out.
So, I think I need a program that won’t blow me up mid summer, but offers enough stimulus to keep building me up. Secret sauce, right?
I built a 12 week plan with CJ that’s polarized with 12 hrs that seems ok for base. It’s only one VO2 per week and short intervals in duration and qty. Like 3% of total weekly volume is VO2.
Now, couple questions:
After that block I’m not sure what to do. I built a serious Itialian 8 week block which would put me at beginning of race season, but the workouts didn’t seem that hard and stimulating for the hard days.
So, my concern with CJ is will there enough stimulus on the hard days. I have a better grasp of not going into the red too much, but also understand progressive overload makes gains.
Thanks!