I got a new job - which gives me more sparetime for training. Have been racing sprints for many years - but decided to move up to 70.3 in 2017 and 2018, maybe longer after that. Ex-swimmer - and will swim between 12-15 k a week. I swim around 25 minutes in a 70.3. Have had lots of running injuries - back to BarryP right now around 25 mpw - slowly building towards 40 mpw.
But! I need help - regarding the bike! I have between 7-10 hours a week - mostly on zwift! FTP around 300, did 20 minutes on roadbike on a 10% grade @343. On 2-3 hours a week. I would like to bump this north, and develope more endurance and strength.
I would like to ask for a specific weekly plan - I know it's Z2, tempo, sweet spot and VO2.. but how much of each?
Thank you - Big time in advance!
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Long Distance PB: 8:25
Instagram: larsschmidttri
But! I need help - regarding the bike! I have between 7-10 hours a week - mostly on zwift! FTP around 300, did 20 minutes on roadbike on a 10% grade @343. On 2-3 hours a week. I would like to bump this north, and develope more endurance and strength.
I would like to ask for a specific weekly plan - I know it's Z2, tempo, sweet spot and VO2.. but how much of each?
Thank you - Big time in advance!
---
Long Distance PB: 8:25
Instagram: larsschmidttri