FTP 323W From 12 Weeks Of Base Training // Periodise Training 2024

Summary

In 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

00:00

🚴‍♂️ 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.

05:01

🏆 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.

Keywords

💡Periodization

Periodization refers to the systematic planning of athletic training programs, which involves varying the intensity and volume of training over time to optimize performance. In the video, the creator mentions periodizing their training in 2024, which is a strategy to improve cycling fitness by varying the training phases throughout the year.

💡Base Training

Base training is a phase in periodized training where athletes focus on building a solid foundation of endurance and aerobic fitness. The script mentions the creator underwent 12 weeks of base training, which led to an improvement in their cycling fitness, emphasizing the importance of this phase in their training regimen.

💡FTP (Functional Threshold Power)

FTP stands for Functional Threshold Power and is a measure of the highest average power a cyclist can sustain for an hour. In the video, the creator discusses their FTP before and after base training, using it as a benchmark to gauge the effectiveness of their training.

💡Strength Training

Strength training involves exercises that improve muscular strength and endurance. The script describes an initial phase of strength work, where the creator focused on building strength before moving on to base training, highlighting the multifaceted approach to athletic training.

💡Zone 2

Zone 2 refers to a specific heart rate range, typically 60-70% of an individual's maximum heart rate, where aerobic endurance training is most effective. The creator mentions riding mostly in Zone 2 during the first week of the base phase, indicating a focus on building endurance.

💡Comfort Zone

A comfort zone is a psychological state where a person feels at ease and in control, but in the context of training, it represents the level of activity where one is not being challenged. The script discusses breaking out of the comfort zone by increasing riding hours, which is crucial for growth and improvement.

💡Tempo and Sweet Spot Training

Tempo and sweet spot training are types of interval training that target different energy systems and improve cycling performance. The creator started including these types of workouts from week five of the base phase, showing an increase in training intensity to further enhance fitness.

💡Intensity

Intensity refers to the level of effort or exertion during a workout. The script emphasizes the importance of maintaining some form of intensity during the base phase, which the creator did by incorporating zone five workouts to prevent losing top-end power.

💡Endurance Pace

Endurance pace is a steady, sustainable speed at which an athlete can perform for an extended period, typically used in long-duration events. The creator mentions the stress of maintaining an endurance pace for hours, illustrating the mental and physical demands of base training.

💡Virtual Cycling

Virtual cycling involves using technology, such as smart trainers and virtual reality, to simulate the experience of cycling in a controlled environment. The creator mentions using virtual cycling for testing and training, showing how technology can be integrated into athletic preparation.

💡Racing League

A racing league is a series of competitive events where athletes participate in multiple races over a set period. The script refers to the creator's anticipation of upcoming races and their use of virtual cycling to build form for the racing league, indicating a structured approach to competition preparation.

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