I am wondering if anyone would want to chime in on what my weakness is and how to address it. For the last two seasons I have used TR for the better part of 6 months during the off season. Been riding for 10 years and focused on getting faster for 5. I am a MTB and CX racer/rider who spends most of his time riding in the woods when the trails are in good, but once winter hits I am on the trainer 80% of the time.
The last two seasons i have done a combination of SSB MV with short power and general builds. I ride about 400-500 hours a year and via the ramp test my FTP has stayed consistent for the last 18 month(tested evenly 4 times during that period). On the bike my race and Strava times have increased significantly as well as most of my power PR’s. Where I am struggling is the power in the range of 2 through 6 minutes. I have not been able to improve power in this range more than a few watts. But my annual power PR’s below this and above this have been great.
Maybe this will put things in context on my weakness. I can complete the following workouts at these FTP levels in TR:
Base–Gibbs 285 watt FTP setting(heart rate and RPE correct for base work, have completed a few weeks of traditional base early winters)
SS–Antalope 285 FTP setting(heart rate and RPE correct for SS work)
Threshold-- Avalanche Spire, donner, etc 285 FTP setting
Ramptest–285 watts the last 18 months
VO2 max–Mills 270 watts(my HR max is 194 and I can’t push past 180 on the trainer usually)
Anerobic-Striped 325 watts
Anerobic- Spanish Needle 325 watts
I live in relativity flat area and spend a lot of time on the MTB. This very punchy riding I have adapted to and as long as little bits of recovery are sprinkled in I can put down the power. However I get to a hill and my power drops off very quickly.
I am about to plan my 2020 training and wondering where to start. I know this is a loaded question, but my power profile is a bit different. My goals are shorter XC races, fall CX, and general fitness for group rides. Right now I get passed on climbs by riders that I can pull away from easily every where else.