It is definitely true that there is nothing new under the sun - yet. Lydiard had most of this sorted decades ago. I think for well trained athletes the take homes are two:
Be reminded that hard days need to be hard and easy days need to be easy. That takes attention to details and dedication to not drift toward “just riding”. Most people need a plan to make this workout. Know I drift toward just riding if I don’t map out the year and stay focused.
Reminder that doing the same thing over and over gets you the same results. If you
have trained well for many seasons and are trying to beat prior outcomes you are probably seeking alternative ways to stimulate and gain adaptations. Call it marginal gains in currently favored terms. Maybe there are bigger than marginal gains to find too. That would be cool. The quest is real and also fun.
What is unfortunately missing from the current 80/20 discussion is data and plans for real people. Age groupers if you will. Looking at elite, world class athletes doesn’t really help me with my plan.
Maybe “we” can do an experiment here? Could be fun, won’t be controlled well or really answer the question in a proper academic way, but to my reading most of the academic physiology papers are short, cross sectional and poorly controlled anyway.
Chad has volunteered to share his training and outcomes. I’m willing to blog / share mine for 2019.
FWIW, my dataset going in is basically having hit the same FTP levels and body weight for last several seasons. Have been training and racing since the late 1970s and am now in my early 50s. Some years have done lactate tests and am even willing to do MLSS type stuff a few times a year as extra data. Every ride except mtn biking has SRm and usually HR data.
For 2019 season I’m coming off broken ribs and just now getting back to real training. Plan is to fully recover in Nov/Dec adding back core and strength training and regenerating my base fitness. Which should not take long since I have 40+ years of serious aerobic base miles. Probably the only advantage of being “old” (LoL Lol LoL)
Coming into Jan/Feb/March will do one of the build plans (Probably 2:1 microcycle using TR sustained power mid volume plan). I’ll continue strength training through this period on top of build. For overall health reasons, not for extracting even last w/kg.
After build am going to 80/20 type structure with one day of 4 x 8 min work, one long day of 3-4 hours and one day of longer FTP intervals (2x20, 1x45 type stuff). The hard days will be done on the TT bike as I’m shooting for 40km PR this year and plan to do 4-5 of those events starting in May going through August. Will have other shorter races in there to compare fitness and results to past seasons. About ten total years in same region and same races each year.
Total time Bike, Core, Weights will come in around 10 hours +/- That’s the time I have to work with.
The null hypothesis is that this program will yield same basic results as prior years. Meaning I’ll max out at a true FTP of about 235w with a CP20 of around 255w. That would be fine but of course hope for better and to get those PRs.
I don’t want to blog every day as adaptations take a while and nobody cares how my Friday Pettit workout tomorrow goes. I hope nobody cares. If you do then stop stalking me!!!
But if enough folks are interested and there are people willing to dedicate a season to this I’m in for posting updates and results as things progress. Someone (Chad…) with good IT skills and knowledge of the forum would need to figure out how to structure the thread so we can find and track results.
Once (if) there is a volunteer set can take it offline to sort the details ?