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Originally Posted by dadajo81
Does anyone have experiance training to raise FTP by progressive overload? By this I mean,
- Do a 20 minute TT all out to establish max 20 minute power (or whatever time you want)
- For the next workout push 20 more watts for as long as possible, when able to acheive 20 minutes, (or whatever time), do your next workout 20 watts higher
I don't think I've heard of someone doing this. What would the down sides be? Is it possible?
Could you do this on a trainer over the winter, then in the spring start training longer to build endurance with okay results?
I have not experienced your approach. However, this year I've tried to systematize using variable power as a means of boosting FTP. Like some mentioned, if you assess your CP20 correctly, then adding a large chunk of watts on top of it may or may not work. This depends how close you are from plateauing FTP wise.
What I tried on my end is this:
1. Establish a power level which is challenging over say 30min, but which could be repeated even with a fair load of overreaching
2. Set a realistic target as to what you'd like your FTP to be (i.e. when fresh etc)
Ride at the first level for 10min then at target FTP for 5min. When you reach the 5min stage, you'll slowly tumble over your red line. But 5min isn't enough to kill you. HR will go up, breathing becomes much harder. Then get back to the first level for another 10min, before getting back to target FTP for another 5min. So in short, you go 10min at a level which is at least 90% FTP (low level 4) then 5 at a power level you can't possibly hold for 30min (without proper preparation) then 10min then 5min.
Evolution of this set is interesting. You may decide to upgrade after 9min, and do 6min at target before backing down to first level for 5min and attack the final 10min at target. So the 10min/5min isn't fix. The total duration neither. You may decide after 30min that you can do another 15min @ 10/5, or 9/6, or even 5/10.
This model therefore gives the rider some flexibility as to going hard for longer without changing the total duration of the main set, or adding some 15min blocks thus increasing the total duration of the set, etc. I got someone at some point who decided to break away after only 5min, and ride for a full 30min at target FTP. Well, that night, we knew it was time to increase our FTP value in WKO.