Trying to get to 4w/kg

joebristol · 2023-02-10T09:41:37Z

So I’ve been turbo training in and off for a couple of years now give or take. I seem to do alright for a bit, then get an injury or a biblical cold / flu thing that knocks me back. I’m starting this year with a higher ftp than the last couple of years and with a good weight training / strengthening routine which so far is nicely keeping my slightly gammy lower back happy. Every couple of months I’m getting a sports massage to help keep it looser and happy (previously had bulged discs which flare up every now and then. Current ftp is 240 as tested about a month ago - expecting that to go up to 246 or 251 depending on how the ramp test goes in a few weeks time. To keep things consistent I’m using a ramp test each time - I’ve never tried the 8 min or 29 min tests. Weight is currently 76.5kg but I’m aiming for 75kgs in a few months time. Down from 78kgs at the start of Jan. My plan is 2 turbo sessions a week of an hour ea h - following a Trainer Road plan. I’m swapping the TR weekend ride for a decent mtb tide - usually 600-800m of climbing over 2.5 hours ish so tss according to TR usually exceeds the planned indoor session. To hit 4w/kg based on a ramp test I need to get to an ftp of 300watts with a weight of 75kgs. I think this might be a bit out of reach with the time I have to put into it but going to give it a go. This is just a notional target to push on my fitness - there is no race or anything I’m aiming for. I’m 42 now and feel I can push my fitness on as long as I have enough recovery time between sessions. Has anyone else got any experience of working towards this sort of thing in their 40’s or older? Any tips etc?

grimep

Posts: 883

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Should there be a Roadie forum section for this sort of thing?

Posted : 05/06/2024 7:58 pm

Haze

Posts: 5445

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No

Posted : 05/06/2024 8:51 pm

Kryton57

Posts: 27603

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Quite timely, with my new coach I've moved to W Prime. But anyway after 4 months of clean training and a bit of racing I yesterday tested to a massive........ 3.2wkg!

The Winter '22 Covid/Bronc/Flu 2 months leading to diagnosed EBV has really hit my Vo2 system, but I'm making improvements, 5% in FTP over that period.

Posted : 05/06/2024 9:09 pm

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