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miro_o
TTM
@AdsH
Based on what I was told and did for 1 year:-
Step 1 - de train. As you must have already trained for some time to get that level you may need to de train to ensure you don't over train and can use your FTP in March. Involves taking time completely off the bike for 3-4weeks and will have you starting your training block keen.
Step 2 - Aerobic development - Z2 training with a small amount of Z3 to avoid becoming competely one pace. Done in 3 week blocks with a weeks low load in between building to a really Z2 load for the last session
Step 3 - Anaerobic development - 2x sets of intervals per week interspersed with some Z3 and possibly some longer Z2 if you have time Also done in 3 week blocks (building intensity and duration) with a lower load rest week to allow super compensation. You do the intervals when fresh then the Z2/3 stuff which is easier to do when tired.
Step 4 - 2week training camp ending 2 weeks before target date. Heaps of Z2 plus some intensity building to the stage you are completely and utterly wrecked.
Step 5 - rest/taper - some Z1 recovery spinning and much reduced duration intensity eg 2x5minutes Z4.
The theory is that the aerobic takes longer to develop but also longer to degrade - that's why it's done first. The aerobic provides a base for the other training and starts you from a higher position in effect it pushes your FTP up. Modern plans substitute longer Z2 sessions for sweetspot training which gives quicker results but possibly less depth (discuss).
The anaerobic pulls your FTP up, is quicker to develop but also quicker to degrade hence it's done last.
The training camp and following rest is a big bout of stressing the physiology and muscles to cause supercompensation (ie recover plus) The taper stops the anaerobic dropping and ensures you arrive fresh.