FTP 323W From 12 Weeks Of Base Training // Periodise Training 2024
Summary
TLDRIn this video, the host shares their experience with periodized training for cycling in 2024. After a break and 8 weeks of strength work, they embarked on a 12-week base training phase, gradually increasing weekly cycling hours to 17. Despite challenges, the training paid off, with an estimated FTP increase to 323 watts. The host emphasizes the importance of maintaining some intensity during base training and plans to continue with upcoming races, reflecting on the balance between indoor and outdoor cycling preferences.
Takeaways
- 🚴 The speaker started the year 2024 with a periodized training plan for cycling.
- 🏞️ After a break at the end of 2023, the speaker felt refreshed and returned to cycling with a new perspective.
- 📉 The speaker initially experienced a decrease in cycling obsession, leading to a healthier approach to training.
- 💪 The speaker focused on 8 weeks of strength training, gradually increasing cycling hours from 6 to 10.
- 📈 A RAM test after the strength phase indicated an FTP (Functional Threshold Power) of 307 Watts, later adjusted to around 290 Watts.
- 🔄 After 12 weeks of base training, another RAM test showed an estimated FTP of 323 Watts, an improvement from the previous test.
- 🔄 The speaker used multiple power sources to verify the FTP, ensuring consistency across different devices.
- 📉 The speaker's performance tracker estimated the FTP to be around 317 Watts, slightly lower than the RAM test.
- 🛠️ Strength training sessions were reduced from 3 to 2 per week during the base phase.
- 🚴♂️ The training included a mix of zone 2 riding, tempo, and sweet spot workouts, as well as occasional high-intensity workouts.
- 🏞️ The speaker found the base training period to be challenging but ultimately rewarding, leading to a new comfort level with higher weekly cycling hours.
- 🏁 Looking forward, the speaker plans to participate in virtual cycling races as a way to build form before the racing league season.
Q & A
What significant change did the speaker make to their training routine in 2024?
-The speaker decided to periodize their training in 2024, starting with 12 weeks of base training after a break at the end of 2023.
Why did the speaker take a break from cycling at the end of 2023?
-The speaker was tired of cycling and needed a break, which led them to go on a holiday and stop cycling for two weeks.
What was the speaker's initial cycling experience like before the break?
-The speaker had only been cycling for 2 and a half years and had an unhealthy obsession with every watch like smigo and his ring.
What was the speaker's FTP (Functional Threshold Power) at the end of the strength phase before starting the base phase?
-The speaker's FTP was estimated to be 307 Watts after a ramp test, but they later realized it might have been slightly inflated and closer to 290 Watts.
What was the estimated FTP after completing the 12 weeks of base training?
-After the 12 weeks of base training, the speaker's estimated FTP was 323 Watts according to a ramp test.
How did the speaker ensure the accuracy of their power meter readings during the base training?
-The speaker used three power sources that aligned: the Wahoo Asumam, the Minin Spider power meter, and the numbers from the virtual cycling SG, which were dual recorded with their Garmin device.
What was the speaker's approach to the base training phase in terms of weekly riding hours?
-The speaker started with 13 hours of riding per week and gradually increased it to 17 hours at the end of the base phase.
What adjustments did the speaker make to their training sessions during the base phase?
-The speaker reduced strength training sessions from three to two per week and included tempo and sweet spot workouts from week five onwards.
Why did the speaker include some intensity in their workouts even during the base phase?
-The speaker maintained some form of intensity during the base phase to prevent losing top-end power, as the body tends to lose it when not used.
How did the speaker's experience with the base training phase affect their comfort level with riding hours?
-After the base training phase, the speaker became comfortable with 14 to 15 hours of riding per week, which was previously seen as harsh.
What are the speaker's plans moving forward after the base training phase?
-The speaker plans to continue training, participate in virtual cycling races, and build form before the Z racing league, while also hoping for good news on their progress.
Outlines
🚴♂️ Cycling Fitness Improvement and Training Recap
The speaker starts by welcoming viewers to a video where they share positive news about their cycling fitness improvement. After taking a break from cycling at the end of 2023 due to exhaustion, they recount their journey of breaking away from an unhealthy obsession with cycling metrics and starting the year with a fresh perspective. They detail their training regimen, which began with strength work and gradually increased cycling hours, culminating in a RAM test that estimated their Functional Threshold Power (FTP) at 323 watts. This was a significant improvement from their initial FTP of 307 watts, which they believe was slightly inflated. The speaker also mentions the alignment of three power sources: the W bike, Asuma, and the MiniN spider power meter. They reflect on their base training experience, noting the importance of gradually increasing hours and including a mix of strength, tempo, and sweet spot workouts to maintain intensity and prevent loss of top-end power.
🏆 Looking Forward to Future Races and Training
In the concluding paragraph, the speaker expresses their anticipation for upcoming races and the continuation of their training regimen. They mention virtual cycling events as a way to build form before the racing league, acknowledging uncertainty about their team status but indicating that it's a concern for later. The speaker also shares their preference for indoor cycling due to safety concerns with outdoor cycling in Singapore, where they've had too many close calls with traffic. They end on a positive note, looking forward to sharing more about their training and racing experiences with their audience and wishing everyone to ride safely until their next update.
Mindmap
Keywords
💡Periodization
💡Base Training
💡FTP (Functional Threshold Power)
💡Strength Training
💡Zone 2
💡Comfort Zone
💡Tempo and Sweet Spot Training
💡Intensity
💡Endurance Pace
💡Virtual Cycling
💡Racing League
Highlights
The speaker decided to periodize their training in 2024, resulting in improved cycling fitness after 12 weeks of base training.
A break was taken at the end of 2023 due to exhaustion from cycling, which provided a fresh experience.
The speaker ended an obsession with constant monitoring of cycling metrics and started the year with a fresh approach.
After 8 weeks of strength work, cycling hours were gradually increased from 6 to 10, resulting in an FTP of 307 Watts.
An adjustment was made to the estimated FTP to around 290 Watts after installing a new device on the trainer bike.
A new RAM test after 12 weeks of base training estimated an FTP of 323 Watts, aligning with other power sources.
The Performance Tracker estimated the FTP to be around 317 Watts, slightly lower than the RAM test.
The speaker plans training sessions with a conservative estimate of 310 Watts based on personal experience.
Strength training sessions were reduced from 3 to 2 per week during the base phase.
The inclusion of tempo and sweet spot workouts from week five onwards was influenced by Dylan's work.
Mountain routes were incorporated into training with climbs done in zone 3 to increase intensity.
Maintaining some form of intensity during the base phase is emphasized as important for top-end power retention.
The speaker found the 12-week base training period to be stressful but ultimately rewarding.
A preference for indoor riding was developed due to safety concerns with outdoor cycling in Singapore.
The speaker looks forward to upcoming virtual cycling races as a way to build form before the racing league.
The speaker acknowledges the challenges of the base training phase but is now comfortable with higher weekly riding hours.
The channel's purpose is to share training, racing, and exploration experiences with the audience.
Transcripts
hey my friends and welcome to today's
video um and I bring positive news today
um as some of youall might know I
decided to periodize my training this
year in 2024 and after 12 weeks of Base
training my cycling Fitness has improved
um before we jump into the details allow
me to do a quick recap I took a break at
the end of 2023 I was tired of cycling
and I needed a break so I went on a
holiday and just stopped cycling for 2
weeks um that was a fresh experience for
me because I only started cycling 2 and
a half years ago and as a beginner I
held on to every watch like smigo and
his ring I knew that was unhealthy so I
ended that Obsession and started the
year fresh I started training again in
January focusing on 8 weeks of strength
work I wasn't cycling much started with
6 hours and slowly ramped it up to
around 10 hours at the end of the pH I
took a ram test and it gave me an FTP of
um 307 Watts however sometime during the
base phase I realized that the number
was probably slightly inflated after
installing the suas on the trainer bike
in reality it was probably nearer to 290
wats okay so that was the recap I'm
going to jump right into it um and after
12 weeks of Base training I took another
Ram test and it returned me with an
estimated FTP of 323 wat this Ram test
was done using the one by at um virtual
cycling SG it was also dual recorded
with my assumers the numbers were almost
a perfect match so now I have three
power sources that are aligned the W
bike Asuma and the minin spider power
meter if you ask me 323 wats is actually
a fairly decent number uh it was the
highest I've ever gotten from a ram test
intervals. IU the performance tracker
that I use on the other hand estimated
it to be around 317 wats from that
session personally I plan my sessions
with um 310 wats I'm the least
optimistic of the three uh because I'm
the one doing the workouts I'm the one
getting hurt and nonetheless my first
experience with base training has
surprised me quite a fair bit after 8
weeks of strength training I started the
first week of the base phase with 13
hours of riding mostly in my zone 2 the
idea was to gradually Ram the hours up
to 17 hours at the end of the base phase
I started with 13 hours because I was
already doing 10 to 12 hours last year
so in a way I'm breaking out of my
comfort zone which is an important
concept to get stronger more importantly
most resources that I've come across
advocated for at least 12 hours of
riding per week for base training to be
effective there are probably better
programs out there for time crunch
cyclist and doing base training at 6
hours a week just isn't enough to
properly stress the body there also a
few important things that I've done
during these 12 weeks of Base training
firstly strength training sessions will
drop from 3 to two per week also I did
not exclusively write in zone 2 I
referenced heavily on Dylan's work and
following the direction from his video I
started to include Tempo and sweet sport
work from week five onwards it was time
to bring up the intensity a little what
I like to do is to do the mountain route
on z twice this route includes a right
up the Epic com and I'll do the climb in
my zone 3 lastly and what I felt was the
most important I also did not fully
exclude intense workouts during this
period again there are many resources
out there that have been pointing and
emphasizing the importance of
maintaining some form of intensity
during the base phase so for me I do a
bit of zone five work during the
weekends not stressful enough to be a
proper view 2 max session but it gives
my body the right amount of cake to
maintain a bit of the top end power you
lose it when you don't use it um that's
just how the body works and yeah so
that's all I did during the base phase
it's been quite an interesting
experience and that's what this channel
is for I enjoy training racing going to
different places with my bike and I want
to share some of these findings and
experience with all of you this 3 months
of Base training wen't exactly easy or
enjoyable to be honest um I know it says
easy riding based riding but staying at
an endurance pace for hours is actually
pretty stressful in its own way apart
from the 9 days in Japan I did most of
my rights on the trainer so minimal
coasting no hiding in drafts no traffic
lights or descend to baild me out but
yeah it's over I still find 17 hours a
week a little harsh as working it out
however interestingly I'm now very
comfortable with 14 to 15 hours a week
and before I get flag for being a zift
Hermit I actually enjoy riding indoors
I'm not forcing it I also enjoy running
Outdoors shoulder seasons are just great
for Road cycling and exploration I
really enjoy that but um cycling in
Singapore I've just had too many close
shaves it's a very small country with a
lot of cars and unsympathetic drivers
I'll rather take my chances with black
bears in the Japanese forest and cyle in
the city anyway I will continue with uh
my training there are a few interesting
races with virtual cycling HG coming up
and I see it as a way to slowly build
form before the Z racing leag I'm not
sure if I still got a team but that's a
problem for later and yeah that's all
I've got today I'll see you all soon
hopefully with good news on my progress
fingers crossed and until then right
safe and I'll catch youall soon
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