Sweet Spot Training

Having collected a month's worth of data (albeit some of the earlier files are skewed upwards) I can now see that my FTP is around 230-250w. This is from looking at the "drop off" on my power profile over the last 7 days (to avoid bad data) and the power I have tended to maintain at around my LTHR which I believe to be between 156 and 160 right now.

I will schedule a proper test in the middle of the next off-week (currently doing 3 on and 1 off training over a 4 week cycle). Anyhoo, the point of this post is that now I have a good idea about my FTP, and have pretty much finished my pre-prep phase (i.e. get of the sofa phase). I can start to put some thought into my workouts.

My short term and only goal right now is to finish the ToSH. To do this I need good climbing ability (read CP20) and endurance. To achieve this we're talking L2/L3 and some SST. Given the weather and the prospect of doing 5 hrs at L2 on the turbo I'm going to concentrate on SST during the week and 3 hr+ hill intervals at the weekend (i.e. L2 between hills and L3/L4 on this hills).

Any thoughts?

So, off for a 1-2hr ride trying to maintain 200-220w for the duration ... catch you later.

EDIT: 60 mins, NP 229 and IF/TSS of .91/85. Feeling virtuous.

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