I’m training hard, recovering just as hard, eating right and generally committing myself to this indoor training lark.
December 27th 2020, FTP was 154w, (MAP was 214). I did 12 week intermediate all purpose and March 21st when it ended, the full frontal was showing FTP up to 212w and MAP was 275w.
I then started the 100 mile advanced plan - I wanted the higher volume of low effort endurance to have a better base and I’m trying to lose weight. Mid plan half monty results are FTP 243, and MAP 301w.
Pleased with the results so far. But… my legs give up. The lactic acid builds up and my legs grind to a halt. I’m a sprinter with weak sustained efforts (1130w sprint), and I really want become a diesel engine and ride all day at a higher pace. After this 100m plan is done, I’m going to do the time trial plan advanced as I think that will focus on FTP and MAP.
But coming back to my legs, on the ramp test, I felt like my heart and lungs could have kept going, but I physically couldn’t turn the pedals because of the burn. Does this mean I need to do squats to build strength? I’m confused because 300w isn’t a lot, but it’s the flushing out that I need to get better. How do I improve that part of it? Or does that just improve with time the more I stick to the structured training plans.
My LTHR is only 146, so when I was at 157 for 5 minutes of the ramp test, it didn’t feel like I was giving up early. Or maybe I was?
Either way, what sort of training will improve my ability to flush out the burn faster? Is it Vo2 related? LTHR? Strength? I don’t even know what to google so thought I’d start here.