Mario S wrote:
I find your numbers a bit odd given the amount of training you do.
On the bike 5-6 hrs a week
Can Squat 120kgs and press 240 kgs
Do additional run and swim trainings to develop your aerobic capacity.
But your FTP is 180W
Just doesn't make sense to me.
Do you have an proper calibrated power meter?
How are you measuring your FTP?
Do you have data from any 40k TT or Olympic Tri (Hr and power)
Your aerobic threshold doesn't really have much to do with muscle size and strength, after all my mum who is 70 can pump out enough force to create 400W getting out her chair to make a cup of tea, she just cant do it 80-100 times a min!!!
Thats what your aerobic fitness of for.
Im a TT'er, my FTP is 310W and 5s power 1650w. Not sure I could squat 120kgs!!!! Back would probably let go!!
With 5-6 hrs a week you should be doing one 3hr ride with your hr less than 70% your max.
One 1 hr ride hr less than 60% your max and 2x1hr interval sessions with hr about 90% max during the intervals.
The 1hr sessions will have 30-40 mins of actual hard work the rest is warm up and cool down in in between. Intervals should be no shorter than 4mins and no longer than 16 mins.
Try and steal and extra hr from your run training to just ride and turn one of the interval sessions into a 2hr 70% max session.
With the remainder of the running keep the sessions shorter but faster pace. (caveat im a cyclist not a triathlete. :) )
p.s. FTP is not the be all and end all of cycling performance. Its just a number.
Hey Mario!
My power meter is a stages that I zeroed in from their app. I only got it last week.
I had my first 70.3 last year. Doing again this year. Tbh, I don't even know where any other events are. Hmm maybe I should do one. Last year in training I recorded 3 he 11mins I believe. I could possibly find heart rate from strava?
That's interesting re squat. I thought cyclists could squat and press a lot? Hmm
I had a lot of issues until 2 weeks ago. No matter what I did, my heart rate wouldn't go above 134 on the bike. Around 70% max
When I realized its in my head. Ive finally got my heart rate up.
Just to clarify it's
1 x 3 hour @ 70% - Sunday
1 x 1 hour @ 60% - Friday?
2 x 1 hour @ 90% (intervalsl) - Tuesday and Thursday
OK.
A few people have recommended lowering the runs. Fingers crossed!