Designing a power based training programme

mulletmaster

Hi guys, only recently started training using a power meter and was wondering how people come up with their training plans in terms of targets etc?
I know it's obviously highly individual focussing around goals and weaknesses and the easiest thing to do would be to pay a coach but after splashing out on the powermeter there's no money for that! I've read Coggan's book on training with power and have a reasonable grasp on the theory and metrics used.
I'm mainly wondering how many TSS people aim for per week, do you intentionally vary Intensity factor, have a set routine i.e one tempo/sweetspot run, one long zone 2 run, one session aimed at the higher end etc
Any advice appreciated.

imposter2.0

mulletmaster wrote:

and was wondering how people come up with their training plans in terms of targets etc?

You've hit the nail on the head there. Your targets - what are they?

mulletmaster

Me... I just want to get faster haha!
I'm a Cat 3 road racer and doing a few 10s and 25 TTs, my main aim is to improve FTP and sprinting, my climbing is probably my strength at the minute.

djhermer

I as in a simalar position a few weeks back. I was putting 10-12 hrs /wk in but with little structure, purpose or identifiable and quantifiable markers for improvement. Sorted a PM through cyclepowermeters to try and get some shape to the time on the bike. 7hrs or so a week for me are commuting (quiet roads) and I wanted to
Make constructive use of this time with a view to increasing power and this general performance.

I have used Ric and Alex at RST training (both contribute regularly here) and purchased an 8 week focused training programme (about £50). 2 and a bit weeks in and I can safely say its money well spent. It's given me structure, purpose and a feeling that every revolution is doing something. I'd probably started putting junk miles in.

It's also quantifiable. I did a 20 FTP test at the beginning and will do the same at the end. I'll be surprised if there's no tangible improvement. I go to Mallorca in 5 weeks to do Sa Calobra and Puig Mayor. If I've not improved on my performance from last year then I'll ask for my money back

Disclaimer: I don't Work for or represent RST. Personally speaking I am pleased with the programme.

ric/rstsport

Hello :-)

buckles

How would I train to put out MASSIVE WATTAGE at the end of a road race? Do I just do a road race type effort then do loads of hard riding in the last ten minutes?

Alex_Simmons/RST

Buckles wrote:

How would I train to put out MASSIVE WATTAGE at the end of a road race? Do I just do a road race type effort then do loads of hard riding in the last ten minutes?

Apart from training to improve your power across durations of relevance, it's more to do with putting out as little power as possible in the race up to that point.

Setarkos

Alex_Simmons/RST wrote:

Buckles wrote:

How would I train to put out MASSIVE WATTAGE at the end of a road race? Do I just do a road race type effort then do loads of hard riding in the last ten minutes?

Apart from training to improve your power across durations of relevance, it's more to do with putting out as little power as possible in the race up to that point.

And/or improve FTP so you're less fatigued at the end of a race.

Barbarossa

If you have Coggan's book, why not try the 16 week FTP improvement programme in it?

edten

if youre racing regularly, the 16 week FTP build programme is likely to bury you unless you adjust it. I started training using Coggans some time ago. It's very good for understanding training with power but I didnt think it great for structuring your own training programme. However Joe Friels Training Bible is very good for this. After using it for a couple of years as well as some splattering of coaching using similar periodization techniques I'm now capable enough to pull together my own programme. I'd recommend just getting the Joe Friel one if you need to pick between the two.

Setarkos

Friel for periodisation and year structure + Allen/Coggan for individual workouts and content is not a bad combination.

(Advanced) If you want to use TSS/PMC-data for periodisation there are excel-sheets on eg. on wattage list that can help with that (or mine )