I am in the process of planning my summer training now that I know race dates. My “A” event for the summer is a 3K IP at our local velodrome. It will occur the 3rd week of August. I was originally planning to go the customized training route via a 12 week Sufferfest plan however, I will be on a two week family vacation that will fall in the middle of that plan. Thankfully I will be doing rides on vacation (MTB) but the rides will be sporadic and unstructured. Also, most of the riding will occur above 9,500 feet. Last year I noticed a hit to my leg strength after vacation due to cardio limitations of riding at that altitude.
When I return from vacation, there will be exactly 6 weeks until the event in August. Going to plan B via a standard plan, Power Builder peaks my interest. The main reasons are the 6 week length, because it appears that it might be the type of training that I need leading up to the 3K IP, and the outdoor ride day would fit with me wanting to ride at the track once a week. My goal for the 3K is 3:50-ish.
A bit of background on where I currently stand…I started my first plan at the end of October last year. I was ID’d as a sprinter and my weakness was sustained efforts. I did not have a chance to do the follow up 4DP in January thanks to a nice case of Covid-19. After taking 6 weeks off, I restarted training from scratch the first week of March via the All Purpose Road plan. The results from the April Half Monty put my FTP at 300 (originally 246 in October) and my MAP at 384 (was 312). My LTHR is estimated to be 173 and max HR is 187. My AC and NM numbers have not been updated since the baseline test but a recent standing start workout put my 5 sec best at 1,280. I do strength training twice a week per the timing in my plan. I will note that my strength training differs from the plan because I prefer heavier lift sessions at the gym given the importance of power for the 3K start. My main lifts involve squats, trap bar dead lifts, and single leg press. I also do core/push up work along with yoga.
So, is Power Builder the route to go for my A event? Considering the event lasts roughly 4 mins, would a couple of MAP blocks be something to consider instead?