Hello Frank! Thank you very much for your kind words. I dont know if this will help you but fasted rides in the morning at low volume, eating as much fruit and salad and not eating past 6pm (and eating again at lunch time the following day) was magic for me.
From what i’ve learnt from others in this group looks like a lot of z2 and mixing it up with some high intensity work. hopefully i can come back on this post later this year and say that i’ve done it 
have a nice day Frank.
Be consistent with your training. Follow a plan. Many people get faster on TR plans - and can do it forever - some switch when they plateau from these types of plans. But being consistent with workouts and having a plan from a coach or a program will do you wonders.
No secret workout, no secret sauce or training tips.
Yeah. Im sure. And honestly, 10-13 hours is probably more than enough. Its not necessarily about intensity, its about stimulus that leads to adaptations. You have to progressively increase your load, which is some combination of duration and intensity. Do more than last time, but in a sustainable way. No telling if these will be easy gains or hard gains so your mileage will vary.
Cheers Russell. I appreciate the insight and great advice about progressive overload. I think for a while I’ve been doing mostly zone 2 with a sprinkle of sweetspot thrown in. I will take a look at my calendar on TR and make some tweaks to it.
So one thing you will likely find at some point is that the fasted riding approach will hinder your FTP goal (and I disagree with those saying that a 300W FTP isn’t a goal - sure it is, it may or may not be achievable but no problem with setting that as a goal and then finding out if you can get there!). I suspect you’ve already picked up most of the low hanging fruit in terms of FTP improvement just from riding regularly and at decent volume. Making further progression means doing structured intervals at high quality. And high quality means you need to be fuelling those efforts and giving your body the carbs it needs to hit high power numbers. And also giving it the fuel it needs to recover from those efforts and get stronger.
Doesn’t mean you can’t still lose weight, but I would target more modest weight loss if you really want to make substantial FTP gains. My N=1 on fasted riding is that it’s ok for easier rides as long as they’re not too long but you do need to then refuel afterwards and not continue fasting after. I typically do early morning Z1-2 rides up to max 120 minutes fasted and then have breakfast after and find that works well as helps manage calorie intake (otherwise I often have 2 breakfasts!) but eating after ensures I have good energy during the day and am ready for whatever the next training session is (or the commute home).
My boss said “our goal is to increase profits.” I told him that’s not a goal, that’s an outcome. I left the company involuntarily.
Thanks @cartsman it was a bit weird some people got hung up on the goal outcome thing. However, some really great advice followed and I think in my head, and soon to be on my TR calendar, I got a pretty good idea of what’s required and looking forward to some progression.
They talk on the TR podcast a lot about having process goals. I.e. Hitting all your key workouts, getting enough sleep, etc. So I suspect that’s where it’s coming from. That’s all well and good but doesn’t mean you can’t have outcome goals as well whether that’s a certain FTP or a race result or something else.
Is that you Mr T.?
Lots of bosses are like that. They never succeed in the end because their employees end up gaming the system.
Easiest way to “increase profits”? Don’t pay your company’s bills.
Problem? All your vendors drop you and then take you to court.
But the process takes awhile and it buys the employees enough time to find better jobs.
Found Chad’s burner account….
(Too soon?
)
Say more. What led you to this conclusion?
30+ years of doing this, for starters….
Ok…Did u ever trained 700-1000h/year in that period?. Are you a super light person?.
Hello everyone I’m in a particular situation regarding my power curve and I was wondering what could be the best way to increase my ftp. I’m 170cm and 58kg, this year I’ve done 52h of cycling, 38h of running and some ski mountaineering, mostly easy with a couple races on zwift and just some threshold intensity in all disciplines, I don’t do weight training.
I tested lactate for lt1 and consulting with others I figured about 140w indoors so maybe a bit more outdoor.
I think my ftp and lt2 is around 210w from what I can keep in a longer than 20’ uphill.
Yesterday I did 1 minute all out with 580w average, that’s really high compared to my lt1 and lt2.
Should I only focus on Z2? Or balance it with ftp? How much of both?
Thanks!
Just ride a lot more to raise your FTP. You are only at 3 hours per week. Follow a plan and be consistent.