It’s been a few years since I was mostly focused on MTB, but I found that 30/30s were really helpful because we have a lot of short, steep climbs. I also found extending TTE at SS/Threshold was helpful because XC is mostly a solo effort for long time periods. You can’t really hide in the pack or take long recoveries.
Pretty much doing the plan Kyle Pfaffenbach (I started it about a month before that podcast came out, though, so the podcast helped me adjust a couple of the details)…focus first on getting my protein 150 g/day (it satiates), I get enough fat with the meat and eggs, and do lowish carbs except on longer or higher intensity on the bike and after higher intensity rides. My weight is a roller coaster every week, because M-Th I’m usually just doing rest or z2, so I drop 3 or 4 lbs, then try to control my intake to what I need Th-Sun (because the higher carb intake adds back water weight) and hopefully net a -1lb for the week. I finally have my formula figured out, just need to stay diligent in execution.
Similar to Pbase, I ride solo outdoors a lot, because I don’t stop and am pushing time in zone. I might stop for 5 minutes on a 2+ hour ride.
This right here is why I am ALWAYS reading the “how do I lose 10 more lbs” threads. I want to believe it’s easy or there’s a magic secret. In reality, I like food (and especially sugar) too much. I hate your post because I’m weak, but I appreciate the reminder as we are currently in the middle of a 2 day drive to spend 2 weeks with both sides of the family over the holidays.
I’ve been cycling for two years now. I was in the same place recently. I made good progress with TR as I almost directly started structured training with TR when getting into cycling reaching 3,5 to 3,7w/kg (246 FTP) but plateaued a bit in 2024. I did my first events and ended up peaking at 255 FTP before l’Étape du tour 2024. Had to slow down a bit during summer due to a bike crash when my frame broke (got nothing myself) so I did TR during the summer but workouts seemed light and I didn’t feel stronger. I ended up trying other trying other way of training. Things that looked harder than what I did on TR and last week-end I did a PR on a climb and my estimated FTP went up to 263 so I guess my current plan is working me.
TL;DR: TR is great but if you’re plateauing, don’t hesitate to give a try to other things that may trigger new adaptation to your body.
What works for me (same age) lean meat and veg as much as possible at meals. Try to get as much protein as possible. Minimal snacking and if you do, carrots, greek yogurt type stuff. Minimal carbs on anything but harder training days. Bread, pasta etc etc is a killer.
Fast (nothing but black coffee or water, zero calories otherwise) from dinner time to lunch next day 5-6 days a week. Very easy once through a week of it. Splurge and eat what you want one day per week for sanity and fun.
On days you know you are going to ride hard, do not do it fasted! Bonkorama. Gotta get some carbs into you ahead of time.
