Help with a bike focus for the winter

Triathlon Forum
1

I’m looking to increase power on the bike this coming season. I have tested FTP at 268 but only manage 200 for the HIM’s I did. For my weight ( 195 lbs ) that gets me in at around 2:55-3:05.
I have followed Matt Fitzgeralds book the the past few seasons. Others have commented that it is a cookie cutter program which I agree with.
I`m looking for some advice for the off season. I will be able to bike 4x per week on the trainer and I can track watts.

My goal would be 2:40 at Syracuse this June.

Thanks ,

Jim

2

A very good plan to follow would be the plan offered by JorgeM over on Beginner Triathlete. Go to the “Challenge Me” forum and look for Jorge’s winter cycling plan. Last year’s plan helped me go from 270 w to 315 w. It’s 3 core bike workouts, which can be done on a trainer or on your favorite training rides. You can add a fourth workout (provided by Jorge) if you want more.

I liked it. Not too much time to invest (longest core rides are not more than 1 1/2 hours), and very, very intense. He also offers the plan for those who train by heart rate/perceived effort if you don’t use power. Give it a look. It’s “cookie cutter” to some degree, but it worked well for me in my n=1 experience.

3

My advice would be to get a coach. A coach will take you to the next level.

4

Based on your HIM race power vs. your FTP I wonder if endurance isn’t more of a limiter for you than power. If you want to raise FTP, search for Flanagan’s routine from the past year that has been widely quoted on the forum. Or check out Endurance Nation. But I would recommend putting together a balanced program of swim/bike/run and executing it every week. For bike, do the staples (2X20, 5X5, long ride @ HIM pace, etc.).

5

How tall are you? Your FTP is similar to mine, and my most recent HIM split was 2:34:xx on a blustery, hilly course at 200NP. I am 5’10", 175lbs. Have you been fitted on your bike? You might find some “free speed” there. How was your run? Were you whipped after your swim? A lot of factors to consider, but there are a ton of threads around about increasing your FTP. The 2x20min @FTP intervals seem to be a commonly recommended workout. Good luck.

6

A coach is too expensive for me right now.

7

Find a copy of “Training and Racing With a Power Meter” by Hunter Allen and Andrew Coggan. Appendix B in the book has a 16-week training plan.

8

Why can you only bike 4x a week? Now is the time of the year where you can scale back on the other parts and really put a specific focus in. 6-7 times a week could really help for a month or two.

9

Mainly because I work shift work and have another business as well. As much as I would like to do this full time my “life” doesn’t allow it.

10

Thanks, I will take a look at that.

11

Thanks much I will look for that info. I think you are correct, endurance is definately an issue. Appreciate the quick response for the basics.

12

thanks, I will hunt for a book this week.

13

Mainly because I work shift work and have another business as well. As much as I would like to do this full time my “Wife” doesn’t allow it.
In true ST fashion I “fixed” it for you ;0)

14

I am 6’2". I have been fitted and have they aero goodies as well. Run off the bike is usually 1:50 ish which is only about 5 mins off ny open half time.

15

Nicely done but I will be on my own for 12 weeks come Jan. so as much as I would like to agree…

16

So my take would be to start with short intense interval work on the trainer 3-4 days a week and gradually work into longer interval sets with shorter rest. Yes, use the power meter, but on occasion turn off the PM and just go all out for each interval. You need to learn to go hard for an extended period of time. A HIM is a long way to go and you need to train your body to exert a high level of power output the entire way. Ex. 5 x 5 minutes all out w/ 5 min easy between each set. Build to 5 x 6 min w/ 4 minutes recovery, etc. If you have any other questions, let me know.