So about 6 weeks ago I posted a thread in general “Picking a workout” (I’m not allowed to link it).
I followed through on pretty much what was discussed in the thread. A training plan consisting of:
2 days of HIIT (1hr)
1 day of back-to-back climb portals (2-3hr)
1 club ride / outdoor adventure (4-8hr)
I did a build-up of volume over two weeks.
Week 1: A single HIIT day, single climb portal, and club ride.
Week 2: 2 HIIT days, single climb portal, and club ride.
Week 3-5: 2 days HIIT, 2 back-to-back climb portals, club ride.
Week 6: Tapering: Reduction of workload by ~40%
Week 7: Starting today, another reduction of 20% is planned but still making Z2 efforts with a few sprints to finish, keeping the muscles active.
Every week was also sprinkled with gym/strength training, light yoga, and light jogging (usually just to the gym). As well as a few intermixed non-noteworthy coffee-chat rides.
To the numbers
Starting weight: 76.5kg
Starting FTP: 237w
3.1w/kg.
As for power I did the FTP test again yesterday and came in at:
FTP: 266w
A 12.24% gain bringing me up to 3.48w/kg.
But it doesn’t end there.
Despite my inlaws visiting, and eating out 3-4 times a week, including typical of the region 3-course lunches, with wine. What I mostly cut out was ice cream and indulgent snacking. As well as alcohol at home. I would partake in the lunch and dinner wines while out, but nothing back at the flat.
Over the 6 weeks I lost 6kg.
Finishing weight: 70.5kg a 7.8% loss.
This means my actual w/kg goes from 3.1w/kg to 3.77w/kg for a +21.6% overall gain.
Overall I’m happy with the results. I’ve done some more climbing recently performing on a local steep climb 5m30s faster than 6 weeks ago. As well as some outdoor rides covering 2500m+ of climbing which all felt very manageable.
I can’t say if I’m in a position to beat the times of previous years, but if nothing else I feel pretty confident with my gains and my ability to complete the event while also enjoying the event. Instead of it being a complete sufferfest.
Anyway, that’s all. Cheers for the feedback 6 weeks ago!