My experience with my first Coach Jack plan

Training and Performance Fundamentals
1

Hello,
Here I share my experience with the first CJ plan I’ve created in January and finished in June.
The plan is a 16 weeks plan (I had some vacation during the plan), based on two workouts per week (on Tuesday and Saturday). I used it only for indoor workouts on a Tacx Neo 2T Home Trainer.
During the same period I also had two outdoor workouts per week (on Thursday and long day on Sunday).
For training I was not using TD app (except for AeT test to use HR mode), but loading the workouts on TrainingPeaks and from there to MyWhoosh.

CJ worked pretty well. In the beginning I had some troubles in trying to allocate the amount of time I had on the training days I allocated for the plan, but with some help of @Alex I made it working.

The plan started with 158 TSS per week and ended with 285 TSS. I selected SFR on Tuesday and Threshold on Saturday and initial intensity Level for block at max (10):
image

My experience is very very positive and I’ve also recommended CJ to my friends. If you’re very consistent you’ll see the results.
I started in January with an FTP of 230W and finished in June with 277W. I’m happy with the 20% increment achieved half an year. I don’t expect to see the same increment for my next plan, of course, but I would be happy to see another nice 10%. Aerobic form is also improving, you can find my posts on the forum at How to test AeT efficiency - #140 by BlackTek

If you’ve any question I’m here :slight_smile:

1 Like
2

Nice job. 158 to 285 TSS is quite the jump! Gaining another 10% on your FTP may be tough after having so many gains from this plan.

Dave

1 Like
3

Amazing!!! Thanks for sharing. I still need to respond to your other thread. I will respond more in general soon.

1 Like
4

That’s actually only 3% per week on average TSS increase over 16 weeks… So that seems like a very manageable/responsible increase. But yes, this level of FTP is likely to slow down soon, at least without some seasonal periodization :slight_smile:

1 Like
5

I think that here you’re referring to TSS increase, not FTP increase :slight_smile:
yes, that level of increase is not sustainable, expecially considering that I do not want to further increase my riding time. In the near future I’ll try to train smarter and in a more sustainable way. In any case the result improvements will start to slow down as the initial results are easier to achieve.

6

Oh I updated… yes I was unclear, but not I was taking about FTP :slight_smile: TSS is fine, you can go up to 20 hours a week :slight_smile:

7

then I think there is some mistake with calculations. My FTP increase was 47W (277-230) = 20% over 16 weeks. It’s a little bit more than 1% per week.

Anyway also 20 hours a week would not work (for my wife) :smiley:

8

Dave said big TSS increase. If you re-read my improved clarified text, I meant TSS of 3% per week is safe.

I will talk to your wife… you have a career to consider here :slight_smile:

1 Like
9

Dave, also we have to be careful not to demotivate him. Tomas, yes in another year I expect you will likely double your FTP… :slight_smile: 500w here you come…

10

hehe guys; you can’t demotivate me, but we need to be realistic. I can’t do in a couple of years what I didn’t in an entire life. It would be already a very good achievement to see 300w FTP next year. And it will not be easy, hopefully it’s doable!

1 Like
11

Sorry no demotivating was intended, you are doing great.

Dave

12

@dthrog00 we are joking a bit, you’re not demotivating me, don’t worry :slight_smile:

13

Yes sorry Dave, I was just joking with you. I have gotten to know Tomas pretty good and I know he can’t be stopped.