What To Do Next

Training and Performance Fundamentals
1

Hi Everybody,
this week I am finishing my first Coach Jack plan. No problems of any kind during this plan (felt great and no injuries) and according to Intervals.icu I am pretty fit.

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My question is, what should I do after this Saturday ???

Is taking 6 days off, do a ramp test on 03/05/2025 to adjust (eventually) my FTP and start a new plan on 05/05/2025 ok ?

Any comment welcome.

Ciao,
Erik Il Rosso

1 Like
2

Hi Erik,

Well done. You have made good progress. Intervals.icu is a great way to track progress. It helps you stay motivated when you see that graph going up.

6 Days off is a good plan. Just stay mildly active. Do zone 1/2 rides, go for a swim, a slow run, or a long walk, depending on what you love to do. I love to go skating during these rest weeks.

Your suggestion is good. Make sure you ramp it up a little bit. You can do this in three ways.

  1. Make zone training longer or do some extra zone 2 on an extra training day
  2. Make the intervals harder by making them longer, or do more of them, or taking shorter rest periods between them.
  3. Do extra training. Think of core- and/ or strength training and/ or yoga

When you let Coach Jack design your plan, you can let him analyze your Strava to get it right. I would do that before your rest week, and then change the start date.
You could also use the initial intensity level and adjust this slightly with one or max 2 levels, but Alex can give you better tips on this.

Whatever you do, keep in mind that you want to create a schedule that is fun to keep riding. I see regular gaps in your training routine. These are the gaps you want to avoid. A rest week is fine, but doing nothing gets you back to where you started, while staying consistent on the bike takes you to the stars. It is your choice and your path.

Have lots of fun, Coach Robert

3

Nice job!!! I would say it depends on what your goals are. As Robert pointed out, I would do what is fun and keeps you motivated. If you have a short term goal then you should do more intensity assuming you will do something intensity based in your goal “event” but long term goal you have a lot of flexibility. Depending how you ended your last plan would depend on how you should start your next one.