I just purchased the 32-week off-season resistance + base plan, intermediate. I was initially just going to continue on and then start the plan later in the year, but Coach Jake mentioned I can backdate and start now, and then start from the beginning later in the year. Great idea!
My current Fitness/Fatigue/TSB is 83/89/-7, on track for about 750TSS this week, I have some threshold work coming up, nothing huge a 2x28 @ 94% today and a 4x17 @ 94% tomorrow, and should end the week with at 84/95/-12…unless I go ride with my son, then it’s going to go off the rails for a bit, but nothing I can’t handle. I do have scheduled a small taper next week, to drop TSS about 100, and then I can slot in the plan after that, starting with a rest week and a test and thinking Sweet Spot 2 and 3?
I’m going to need to shuffle the rest weeks, and maybe insert a couple. I understand the plans have the rest weeks moved around a bit, so it’s different than purchasing sweet spot 1, 2, and 3 individually. My plan is to move the rest week up to be the first week of Sweet Spot 2, with the FTP test, then I think I will do a 2 weeks on, 1 week rest, approach. 4 straight weeks of TSS growth is too much or me (I always do 2 up, 1 week taper, for 6 weeks, and then 1 rest week, but can definitely do 2 on: 1 full rest for 6 weeks). Thoughts?
I’m also doing a bit more volume and time in zone, than the plan at the moment. Last week was 12h:41m and about 2h50m in zones 3 and 4. I read some threads about adding volume and it wasn’t clear how to do that. I’m not saying I absolutely will, I’m just thinking about it now. I’m thinking of adding 30-60 minutes of Z2 to the T, W, Th workouts. I might also add some more intensity as well, as I routinely do things like 2x40, 2x30, in sweet spot, etc. It’s hard to say with the “group ride” on the schedule, as those are all over the place with no structure. If supplanting the group ride with an indoor ride, how much TiZ for that workout, % wise?
I am, however, hearing Coach Frank’s voice in my head. “Just because I can, doesn’t mean I should,” and the recommendation for no more than 80 CTL for 50yo. That said, I did hold 80-90 last year. I’m considering it, and haven’t decided one way or another yet.
Planning for the upcoming year…to start the plan from the beginning. When to start, races/events start in Feb, with some openers in Jan. Last event, hard to say for sure as it’s not a series event, would probably be in Sept/Oct assuming I do those, haven’t decided yet, or maybe stagger by year to allow for the longer offseason work such as early events one year, late events next year. Also, holding peak for that long is impossible, so would need to have multiple peaks and maybe only select 2 A events at most, if I go that route. But, wondering about where to run base through, the main season is about 4 months. I don’t think completing base before the start of events in Jan is practical, but maybe part way through March? Then which intervals to select after? Hill Climb + XC In season or just XC In Season? Then repeat part of base and try for another peak for Sept/Oct? Any off time?