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.