Hi All, thank you trainerroad for a great product (and podcast). I’m looking to fix a few things that didnt go so well last season. Im a Cat 2 CXer, racing some UCI races, but a little further back than I was hoping for with my training this year. I also race Cat 1 XC MTB (20-40 goup) and want to do a bit better there. I’m 6’ 4", and weighed around 204 lbs for most the season. I do well in fast races, with less accelerations from slow speeds. My FTP usually gets to around 370-380 around the beginning of CX season. This puts me right at the edge of 4 w/kg.
The season before I had dropped down to 192 (4.25 w/kg) in the middle of CX season, and felt like I had a lot more punch. But this year it just never happened naturally, and I pretty much just maintained all year. With all the high intensity work, I sort of would expect to maintain anyways with proper fueling.
I also know I lack upper body strength necessary for MTB. I catch my HR going up, or staying high on descents that I actually dont find that tricky (I grew up racing DH). I also find I get a ton of lower back soreness at the end of longer cross races, and a ton at the end of 90-120min xc races.
So I want to make the beginning of 2018 be all about weight loss and building some strength. My plan was to do a tradition mid volume base, before starting SSB (high volume). Hoping to really focus on the off bike stuff with the mid volume and the extra time I would have. I tend to spend around 11 hours a week on bike generally, with a weekly average of around 750 TSS throughout the year. I previously have not done much, if any core/strength work.
Does this plan sound smart? or should I just hop into SSB to be more ready for my May “B” races? What types of foods should I be eating during this z2 work, paired with strength? My plan is to be tracking calories to get the weight-loss going.