Posted by Rachel
I've had TrainerRoad for a couple of years, but usually only select the workouts that I like. It doesn't mean they aren't hard, but I always pick them because I know they're doable. They're in my comfort zone even if they're painful (if that makes any sense). This year I really need to get better at cycling, so I decided to let TrainerRoad tell me what to do.
I cycled for several weeks before beginning the Olympic triathlon - mid distance base phase. It is a 6 week plan that has a mixture of workouts. There are a couple of notable workouts that I was forced to do that I never would've chosen before.
Shasta - a workout that has short 20-sec intervals at 200% FTP. I never would have thought 200% FTP is even possible, but I was happy to find that it wasn't too bad!
Galena- This is one I NEVER would have selected, 3 x 20 min intervals between 90-94% FTP. It appears twice during the training plan - the first time I almost died doing it, but the second time went pretty well!
Phoenix - 75 min at 80-85% FTP. Pretty boring, but forced me to practice aero, and much easier the second time than the first.
Overall, my FTP went from 189 W to 201 W, an increase of 6.3% in 6 weeks! I'm pretty happy with this, except for one small thing...
...it makes the build phase SO HARD. I don't like 120% of FTP, it's not a fun place to be, but it looks like I'll be spending a lot of time there. I did the 2nd workout of this phase on Wednesday and thought my legs were going to fall off. It will be interesting to see if my FTP will increase again - I'll report back!