I did something very similar this summer when I felt like my fitness was plateauing mid-season. With the guidance of my coach, we devised a “hack” of sorts, which has been hinted above. The end result - an injection of “fitness” but spoiler alert, it was unsustainable, and “Brittle” (as also referenced above). BUT it gave me the boost I needed to finish racing for the year.
The plan looked like this: Extreme polarization.
Rides were exclusively Z2, with 2 days/week of Z7 Neuromuscular efforts. All-out, 30 second sprints, spaced apart by about 5 mins of Z2. I’d average about 10 sprints/ride. (This averaged out to 5 days per week of training, minimum of 7 hours)
My fitness increased in the way I needed to be able to hang on in crits, but I didn’t have much endurance base at all. The AI ftp adjusted accordingly to the magic number I wanted - but it was extremely hollow.
Is it possible? Yup - I’ll bet you can get to the magic number in 8 weeks.
But I’m super happy to be back in “normal” structured training instead of chasing a magic number or needing specific fitness to hang on to the front group in races. I feel considerably stronger (in all zones) now during a base period.
Almost impossible, but there is always a 0.0001% chance.
If you previous best was 284w and that on and off structured training was mainly off there is a better chance but really not likely whatever you do given the hours you can dedicate purely to the bike.
This reminds me of something someone wrote a while back about adding a ton of weight onto a squat in a short time period. It was something like, if you had to add 100 pounds onto your squat in a month or (something terrible) would happen, would you follow a normal training plan?
I don’t think it can be done in 7 weeks unless those last 7 years have more “off” than “on.” But could you do a massive 4 week block, back it off, and another 2 crazy weeks and do it? Maybe! It wouldn’t be advisable, could probably get you hurt or burned out. If 285 is a lifetime high, I don’t think you’re going to push well past it doing the same thing you always have.
Also depends, I suppose, on how you tested/will test.
Everyone is focusing on the training. The other side of the equation(and maybe the more important one) is recovery and adaptation. So what I’d do is focus on eating as much as you can. Like add a box of cereal every day. And sleep as much as you can, get in bed at least 1 hour earlier than normal. For training you could just do train now set to the longest duration you can for the day. Do this and you will see gains in both ftp and weight.
I absolutely think you can do this. You could treat this like you’re cramming for a final exam. You’re essentially hacking the Ramp Test so you’re going to cram to beat the Ramp Test.
To me, this means taking the Ramp Test a couple of times to prepare yourself for those last few minutes of absolute torture. You’ll need VO2max work and anaerobic capacity work. Everything else will be light recovery/low Z2 work. JHardisk plan layout is close what you’re looking for but I would substitute a couple of those Z7 workouts for a Ramp Test or a couple Hard-start workouts. I know you won’t necessarily force adaptations with only a few HS workouts but I’m thinking more about being able to deal with the levels of effort you’re going to experience.
Proper nutrition and rest are also key elements. Remember to up your protein on days with those Z7 workouts.
And just for some added fun, get some riding buddies onto Discord to cheer you on during the final test. Nothing like some screaming fans to keep you pushing!
I’m currently on 292 on AI FTP, last true ramp was done last year and was 284w. You’ve got me thinking about the same. I threw myself off the bike this last weekend and am very sore, hopeful to get back on this week but it will probably be on very easy. So might loose a couple weeks of good training.
I just train for the love of it and a good hard club run on the weekend, with maybe a zwift race now and again. My week consists of the long hard club run on the weekend, then 3 maybe 4 1hr trainerroad train now sessions. I try to fit in a vo2, a threshold, then the other one or 2 are steady. I might try to see if I can find some more time somewhere, but I work away a bit which doesn’t help.
Hello again, and I really appreciate everyone’s candid feedback.
Please don’t mis-construe this for a ‘get rich quick’ scheme that I’m trying to pull off. This is more of a fun little experiment that is well outside of my comfort zone and how I typically train. It was more of asking some of my riding buddies if they think I can pull it off and they have all been encouraging about it, so here I am. If I don’t hit it, I will definitely keep pushing for it. If anything, I use this a ‘carrot’ to dangle to keep the discipline going. Again, this is all for fun, while building more power and this was more of a tongue in cheek question to give myself a fun life challenge. I will not continue this style of training once the new year hits, but will be fun to do something out of the ordinary from my typical training routine.
I will be recovering as best as I can, and will certainly try and get the best sleep possible. I’m typically between 7-9 hours a night and will do my best to be on the high side. I went through alot of the plans and decided on the Sustained Power build LV plan, and will mixing in longer rides outdoors (read:2+ hours at Z2 - 40-65 miles). This plan gives me a good mix of V02, Threshold, and SS. I think the key will be to add in some volume in the form of endurance rides.
At the end of the day, i’m just going to have some fun with it, and see what I can do between now and the end of the year.
Thank you again for all your feedback, ideas, and thoughts.
I’ll report back as necessary and let you know where I end up once the year ends.
Sounds like a fun challenge, good luck! and keep us posted.
I would like to caution you a bit though. If you go hard into a build phase and end up burning out it could impact your A races this summer. Ie you may need a break right when you should be building fitness at the start of the season. Hopefully this won’t happen to you, but I thought I’d bring it up as something to watch out for. We can’t build fitness year round without consequences in the long term.
I think this has been touched upon but in my opinion, it’s the most crucial aspect.
Bring your Mental A Game.
However you try to hit this goal, it’s going to challenge you. You’re going to need to be prepared to push yourself. Set a scenario in your mind and fix yourself there.
Best of luck, I hope you’re successful but, listen to your body however you choose to approach this.
FWIW - this post got me wondering if I can achieve the same goal. 300w FTP by year’s end. So, from a fellow buckeye, thanks for the inspiration!
I started at 282 a few weeks ago. AI ftp gave me 287 on Monday, and I’m taking a slightly different approach - TR base phase LVP, supplemented with a Zwift ZRL race every week and a longer endurance ride thrown in there. 5 days/week of riding minimum.
This schedule is a stretch for me right now, as I’m a 41 yo attorney/dad/husband who is pushing out long hours to reach billable requirements for the year, and my wife is in a crazy busy medical school rotation as she approaches/completes surgery residency interviews. Oh, and I have an inflammatory auto immune disease (Ulcerative Colitis) which always makes things “fun.”
I’ve also started my winter weight training as I usually do around this time. Additionally, I have substantially upped my protein intake, and feel WAY less wrecked after hard workouts.
I believe this goal is possible for both of us Lots of watts in the 614 area!
Changed my mind, if training specifically for a ramp test it might be possible but a real ftp of 300w probably not. Basically they could ‘game’ the ramp test.
That sounds like mountain biking. (Sorry for the OT snarky comment!). I often wonder what purpose mountain biking could serve in the quest for better fitness, and this gives me some hope, maybe.
Ha, story of one: I started mountain biking after a few seasons of steady road biking. Those threshold/VO2 style efforts that mountain bike terrain forces you to do, really boosted my capacity on the road. I definitely got an unanticipated FTP bump from mountain biking!
Lots of watts in the 614 area!
(Sorry for the OT snarky comment!). I often wonder what purpose mountain biking could serve in the quest for better fitness, and this gives me some hope, maybe.