Your best FTP gain over the winter months

[Jurgens Smit]

In just over a month the SA road racing scene is mostly put on hold as we get into the dark winter months and head for our pain caves. Bar a few races and stage races most of us use this time for indoor sufferfest sessions.

 

So during winter, what is the highest gain in FTP you've made. 

Also what did you supplement your riding with? (Gym/yoga/pilates etc.)

What is your goal for this years' winter and how are you planning on achieving it?

[Jakkals.]

I must say, I've always woken up a bit late every hear, I start most my training in Feb only, so that I can suffer doing "august".

 

After the Argus, I normally have a few mtb stage races, this year Sani(whoop whoop).

 

I think if you looking to take out the intervals, you should replace it with zone 2/3 rides with hight torque for dayssss!

 

I wouldnt want to supplement my riding with any other sport! maybe stretching lol

[Jurgens Smit]

I must say, I've always woken up a bit late every hear, I start most my training in Feb only, so that I can suffer doing "august".

 

After the Argus, I normally have a few mtb stage races, this year Sani(whoop whoop).

 

I think if you looking to take out the intervals, you should replace it with zone 2/3 rides with hight torque for dayssss!

 

I wouldnt want to supplement my riding with any other sport! maybe stretching lol

 

not too big a fan of the low cadence work. My avg cadence for a ride/race is normally around 92-96 rpm.

 

I enjoy the indoor intervals though, prefer them to going outside in the cold

[NotSoBigBen]

As long as I keep riding through winter I am happy ...... otherwise nothing special

[s14phoenix]

At least 50watts on FTP - (yeah right - lucky if I make even a bit of that)

 

Weights, IDT intervals, longer duration on all sessions.

 

I am lucky that I love the IDT as I have seen the differences it made to my riding.

 

Maybe plan my weeks like this:

 

MON - med intensity

TUES - high intensity with recovery session or online race on IDT with recovery session

WED - off the bike - Some Yoga, foam roller, core.

THUR - med intensity

FRI - med intensity with intervals included.

SAT - med intensity extended time or long distance

SUN - recovery ride - weights and core.

 

Providing my knees can hold up.

 

Honestly just winging the program... need to actually get some structure...

[Help.Me.]

Thanks for this thread....i will follow it closely. Last year i did the W2W and i was totally under prepared.  When i got back i started with Trainer Road and did the base sweet spot thing on my IDT , i did about 75% of all the weekly training on the IDT but the weekends i went for outside rides etc etc. After the Base training i did the building training and all that are familiar with Trainer Road knows that one must do the 20 min test, well my FTP gain was 16% which i was very exited about. I haven't followed the next program so religiously with a lot more outside rides, but i was still cycling more than usual. What i found in the meantime was that i am using a much to narrower saddle and i change that on my IDT first not to fiddle with my bike at this moment. I did find that with the new saddle my position changed which i need to address. Yesterday when i did my next 20 min test my FPT went SOUTH........... actually to the same % loss than the gains at first. I did suffer heavily on the IDT but to drop that much on my FPT is just beyond me?? The changes that was made was 1. the saddle an 2. i got myself the Kickr Snap...... am i really this "weak/unfit" now please help me out here......      

[andydude]

 

 

Thanks for this thread....i will follow it closely. Last year i did the W2W and i was totally under prepared. When i got back i started with Trainer Road and did the base sweet spot thing on my IDT , i did about 75% of all the weekly training on the IDT but the weekends i went for outside rides etc etc. After the Base training i did the building training and all that are familiar with Trainer Road knows that one must do the 20 min test, well my FTP gain was 16% which i was very exited about. I haven't followed the next program so religiously with a lot more outside rides, but i was still cycling more than usual. What i found in the meantime was that i am using a much to narrower saddle and i change that on my IDT first not to fiddle with my bike at this moment. I did find that with the new saddle my position changed which i need to address. Yesterday when i did my next 20 min test my FPT went SOUTH........... actually to the same % loss than the gains at first. I did suffer heavily on the IDT but to drop that much on my FPT is just beyond me?? The changes that was made was 1. the saddle an 2. i got myself the Kickr Snap...... am i really this "weak/unfit" now please help me out here......

Before the kickr and with your IDT, how did you measure your power? You have a power meter and which one?

 

And regarding your saddle, you didn't change the actual position up/down/forward/backwards?

[Jaco-fiets]

Winter season = indoor trainer season = better conditioning than summer = bring on winter

#TrainerRoad

#WahooKickr

[V12man]

Winter - ride toy bikes downhill...... mostly....

[nonky]

Gym/core 2x /  CycleZone 2x / 1x MTB ride over weekend.

 

Well, that's the plan, anyway.

 

Defo need a plan after my summer training (or lack thereof).

[Jurgens Smit]

So while this hasn't been finalized with my coach, my general structure is:

 

Mon - Rest

Tues - IDT (+ core)

Wed - 1.5 - 2.5hr moderate ride + AM Core & off bike Strength work

Thurs - IDT (+ core)

Fri - 1.5-2.5hr easy ride + AM Core & off bike Strength work

Sat+Sun - 2.5 - 5hr moderate - hard rides

 

Normally every 4th week or so I have a resting week which is just ride as I feel every day just not too hard.

 

I'm hoping for a 20% increase in FTP (That'll put me at just under 5W/kg)

By November I want to be in 5W/kg and around 62kg body weight (currently @ 63.5)

Also get that sub 2 SBR - I think I need around 8min then I'm under 2hrs

[nonky]

So while this hasn't been finalized with my coach, my general structure is:

 

Mon - Rest

Tues - IDT (+ core)

Wed - 1.5 - 2.5hr moderate ride + AM Core & off bike Strength work

Thurs - IDT (+ core)

Fri - 1.5-2.5hr easy ride + AM Core & off bike Strength work

Sat+Sun - 2.5 - 5hr moderate - hard rides

 

Normally every 4th week or so I have a resting week which is just ride as I feel every day just not too hard.

 

I'm hoping for a 20% increase in FTP (That'll put me at just under 5W/kg)

By November I want to be in 5W/kg and around 62kg body weight (currently @ 63.5)

Also get that sub 2 SBR - I think I need around 8min then I'm under 2hrs

 

Your plan is PERFECT for me - if i want a divorce...

[milky4130]

Lots of gym work i.e. leg strength + core

And a choice of 3 training programs specifically designed to increase FTP over short time periods. Will be done on the IDT & outdoors on non raining days on the Road & MTB bikes.

[s14phoenix]

So while this hasn't been finalized with my coach, my general structure is:

 

Mon - Rest

Tues - IDT (+ core)

Wed - 1.5 - 2.5hr moderate ride + AM Core & off bike Strength work

Thurs - IDT (+ core)

Fri - 1.5-2.5hr easy ride + AM Core & off bike Strength work

Sat+Sun - 2.5 - 5hr moderate - hard rides

 

Normally every 4th week or so I have a resting week which is just ride as I feel every day just not too hard.

 

I'm hoping for a 20% increase in FTP (That'll put me at just under 5W/kg)

By November I want to be in 5W/kg and around 62kg body weight (currently @ 63.5)

Also get that sub 2 SBR - I think I need around 8min then I'm under 2hrs

 

WHAAAAAAAAAAAT???????  how tall are you? 150cm?

 

DAAAAAAAMN!

[Jurgens Smit]

WHAAAAAAAAAAAT???????  how tall are you? 150cm?

 

DAAAAAAAMN!

176cm perfectly avg

[Jurgens Smit]

Your plan is PERFECT for me - if i want a divorce...

 

Ja my gf isn't happy about it either.. Apparently IDT at 10pm is inconsiderate or something