FTP / base 3 meeting

I had a meeting with my coach last night to discuss the recent FTP test and the training as I enter the next phase of my annual training plan.

Here are the notes:

The FTP test

We discussed the results of Saturday's FTP test. 357 W / 175 HR average over 20 minutes.

The HR built smoothly.

The power was smoother than my last (first) FTP in November. It was a much steadier effort.

Values of "average power" and "normalized power" were the same. (In November, the normalized power was about 5 W higher due to a less steady output)

Cadence was relatively low (71 av / 84 max). We will experiment with different gears and cadences.

Despite the "steady" effort, I think I can do a steadier effort displaying 3 or 5 sec average power next time.

The FTP result

Overall we are satisfied with the result.

We would not expect the FTP to increase as a result of the training I have been doing. Conversely, we are happy that I have maintained my fitness on a program of high volume / low intensity training.

The next FTP (2) test is in one months time after Base 3. We don't expect to see improvements here.

We hope to see improvements in FTP (3) after the first build period.

Base periods 1 and 2

Until this point, we have focused on 3 skills, Endurance (low intensity, LSD), Force (strength training) and Speed (leg speed drills).

We talked about the "base period triangle". Now we will start to focus on my training goals.

Muscular endurance (ME) training will be important for the events I am focusing on. We will train in this area with a focus on increasing my FTP.

Base period 3

Base period 3 is the biggest training volume of the year in terms of time.

In this 4 week base period, I will continue to focus on Endurance, Force and Speed.

I will also introduce some ME workouts. This will aid in preparation for the next "Build" phase.

We talked about SFR training which I have experimented with before. We won't target SFR, but will go with a power based approach.

We will watch closely how I respond to these exercises, in particular how HR responds.

We made a basic plan for the 3 weeks, but we may adjust this depending on observations made. We don't want to stress the body too much, but make the progression gradual.

3 week ME plan

Week 1: 80 % FTP - 30 mins @ 270 W x 2 (two days)

Week 2: 85 % FTP - 20 mins @ 285 W x 2 (two days)

Week 3: 90% FTP - 10 mins @ 300 W x 2 (one day)
90% FTP - 10 mins @ 300 W x 3 (one day)

All other exercises during base 3 will be targeting upper zone 2. If recovery is necessary, lower zone 2.

Weight loss

I have added my weight measurements from 2014 to training peaks. We can compare the progress this year to last.

Currently I am about 1 kg lighter than the same time last year.

We will aim to go down to 73 kg (75 kg peak last year)

Summing up

It's really exciting to see the training plan progress. I am indebted to my coach for giving me focus in my training. I can honestly say I'm enjoying it more than ever before!