I have been zwifting for a while and I’m about to complete the 4K ftp booster plan. Honestly I have not seen much improvement although I need to add that I skipped 5 days because a travel abroad between week 2 and 3
My question is:
What structures workout would you recommend to improve my FTP and crit abilities, if I would be riding outside on Tuesdays (very hard crit for 1h) and on saturdays (3.5h total and from that 1.5h extremely hard) ?
This past weekend was frustrating because despite my FTP being a bit higher than before, I still got easily dropped on Saturday and my HR was sky high during the grind and could not bring it down no matter what. I used to handle these type of efforts much better than I did on Saturday, but I had been skipping these long rides on Saturday for about 2 months and I paid the price. I mentioned to a friend that I have been doing this indoor training plan and he said that I need these outside rides too because they are totally different and he saw me struggling badly to keep up
So I am basically asking for a training plan that suits the combination with these 2 outside rides
Any advice ?
PS: I ride in the flats of Miami with a very fast group (several cat 3 and a few cat 1)