Hi, I’m currently re-reading Matt Fitzgerald’s “The Endurance Diet” in particular the section in Chapter 9 on “The weight-loss focus phase” and am looking for some advice.
I’ve got a road event (not a race) planned for end March 19 and am targeting a “gold-medal” time. (circa 4.5 hours). The ride is quite hilly and I would like to get my weight down by 8-10kg in time for the event, to give me the best chance of achieving my goal.
I’m comfortable with running a small calorie deficit over the period whilst maintaining my training, but wanted clarification on the following point.
“You should also train differently during a weight-loss focus phase. Although a high-volume, mostly low intensity training program and a minimalist approach to strength training work best for building endurance fitness, temporarily increasing the intensity of your cardio training and at the same time increasing the amount of strength training you do will help you shed more body fat when that’s your main goal”
I’m currently in week 2 of SSB Mid Vol 1 and want to know whether this level of intensity is appropriate. His reference to high volume low intensity, I assume, refers to traditional base training, whereas Sweet Spot is obviously more intense. Just wanted to see what others opinions are?
For context I’m an overweight enthusiast (non-competitive) who had some significant success through TrainerRoad in shedding weight from Jan-Apr 2018 on SSB Mid Vol 1&2 - Down from 103.6kg (228lb) to 83.0kg (182lb) whilst growing my FTP/kg from an untrained 1.7W/kg to a peak in the summer of 3.0W/kg. During the late summer I’ve put some weight back on to 86.0kg (189kb) and have a target of 78.0kg (172lb) by end March 2019 with a stretch target of 75.0kg (165lb) if possible.
When training in early 2018 I found the first 30lb fell off easily but struggled to balance weight loss with FTP improvements thereafter.
I understand that any FTP gains will be impacted, but wanted to know if Sweet Spot will still provide the best returns or whether something more intensive will help with weight loss goal.
Current FTP is 230W (2.67W/kg) and I’m shooting for 280W by event date. (3.58W/kg)
Sorry if this topic has been covered elsewhere.