Hi all, I’ve been a cyclist and TrainerRoad user for several years now.
A couple years back in 2017, after a couple of low volume TrainerRoad BBS cycles in 2015 and 2016, I diligently worked through the mid volume sweet spot base, general build and rolling road race plans and got up to just over 4w/kg on 6-7 hrs weekly training. I was training five days a week, racing well, and was in the best shape of my life.
However, in the last couple of years, job and life changes limit me to three days on the bike each week (Mondays, Thursdays, Saturdays). I now work an odd job schedule on-call. Every other week is very busy, and getting in 1 hr weekday workouts is very challenging on those weeks. The other weeks I can invest more time but I’ve only maintained low volume BBS plans for 2018 and 2019 at 3.5 hrs each week and my power-to-weight has fallen to 3.5w/kg.
Three days a week is all I can guarantee with regularity, but on average I can commit more time across those three sessions than the 3.5 weekly hrs prescribed in the low volume plans that I’ve been doing in 2018 and 2019. After a lackluster and demotivating 2019, I want to invest that extra time and get my fitness back up if possible.
Every week I can do Monday (1 hr), Thursday (1 hr), and Saturday (2-4 hr) workouts. Every other week I can extend the Monday and Thursday workouts to 2-4 hrs, but only every other week. All other days are off limits for training.
What do you all think is the best approach to maximize my fitness within the framework of my schedule? Below are the three most obvious options to me but I’m wide open to other ideas as well.
Plan progression would be a foundation of low volume sweet spot base, general or short power build, and rolling road race or criterium specialty. Additional hours above and beyond the 3.5 hrs of prescribed TrainerRoad workouts would be sweet spot and below.
OPTION 1 — Maximize Hours Training
Extend my weekday rides every other week as I have the time, with the goal of getting in as much training time (on average) as possible. 5 hrs one week, 9 hrs the next, 5 hrs the next, 9 hrs the next, etc. 28 hrs total training time every four weeks.
Example:
W1 = Mon 1 hr, Thurs 1 hr, Sat 3 hr
W2 = Mon 3 hr, Thurs 3 hr, Sat 3 hr
W3 = Mon 1 hr, Thurs 1 hr, Sat 3 hr
W4 = Mon 3 hr, Thurs 3 hr, Sat 3 hr
OPTION 2 — Maximize Consistency
Maintain as consistent a training schedule as possible week to week, keep all weekday rides at 1 hr, and only do long rides on the weekends. 5 hrs weekly every week like clockwork. Could dedicate more time to recovery and/or regular functional strength training this way as every spare minute wouldn’t be spent on the bike. 20 hrs total training time on the bike every four weeks.
Example:
W1 = Mon 1 hr, Thurs 1 hr, Sat 3 hr
W2 = Mon 1 hr, Thurs 1 hr, Sat 3 hr
W3 = Mon 1 hr, Thurs 1 hr, Sat 3 hr
W4 = Mon 1 hr, Thurs 1 hr, Sat 3 hr
OPTION 3 — Consistent Weekly Training Hours Through Daily Variability
Weekly training hours would consistently fall in the 6-7 hr range but it would be by way of 1 hr + 1 hr + 4 hr sessions one week, 2 hr + 2 hr + 2 hr sessions the next, 1 + 1 + 4 the next, 2 + 2 + 2 the next, etc. 24 hrs total training time every four weeks.
Example:
W1 = Mon 1hr, Thurs 1hr, Sat 4hr
W2 = Mon 2 hr, Thurs 2 hr, Sat 2 hr
W3 = Mon 1 hr, Thurs 1 hr, Sat 4 hr
W4 = Mon 2 hr, Thurs 2 hr, Sat 2 hr
OPTION 4 — OTHER (Please Specify)
For background, I’m a 36 year old father and roadie with an interest in MTB/CX for fun. As I said, I work on-call. Life and work stress are very low and I’m fairly healthy overall. 5’ 10”. Previous best FTP and weight in 2017 was 278w @ 150-154 lbs after mid volume BBS. Stuck in the 260-264w @ 160-164 lbs range after low volume BBS plans in 2018 and 2019. Strengths have never been glaring. Weaknesses have always been fatigue on hard rides over 2 hrs as well as punchy power and repeatability.
Thanks so much for any help and input. It is greatly appreciated.