Been cycling for 1.5 years and new to structured training. Historically I’ve mainly just done 30-1.5 hour rides basically all out, rarely train zone 2. Looking to dial it in and improve with a plan. I got my first full frontal results and feel like I paced myself decently (could be better on next one but not terrible).
I know there are a ton of variables to consider so not asking about how I stack up or anything, I’m really using the results as a baseline and retesting after 12 weeks.
Just curious if the ratios for 4dp make sense or if they seem heavily skewed in any way out of the ordinary.
If they do make sense and it doesn’t seem like a need to retest, I’m thinking of a 12 week general purpose plan. Wondering if that’s the play or if there’s a different rec?
A little context if it helps - I’m a 32 year old male and Ive played hockey since I was young. I lift weights as well so I’m not surprised that I struggle more on the aerobic side, and have a low ftp relative to other results.
Any insight welcome, looking forward to getting a training plan in place thanks!
I’m not an expert, but have done a few Full Frontals and Half Montys in varying states of fitness and I’d say that your results look fine and match up with your description of your fitness background.
For training plans, personally I always need a specific goal ahead of me to train towards. My next goal is the Wahoo Tour in the last week of Feb, for example.
12 weeks general purpose will definitely improve your fitness, but I would find it tough to motivate myself without a goal. On the other hand, having the goal of improving FTP by a certain % may be enough to look forward to.
@Smelltheglove Brother those results aren’t even particularly skewed!
You have a good handle on your own strengths and weaknesses it sounds like - your 4DP very much mirrors your hockey: moderately short, explosive efforts.
If you DON’T have a specific goal in mind, the 12wk GP plan is perfectly fine. My ratios are very similar to yours (rugby, weights, etc). When I started systm, I think I did x3 12 week plans back-to-back, because - as with any systm plan - the goal was to improve on my weakness, which was FTP/endurance work. I saw great success early on using the GP plan to boost my FTP significantly overall, as well as in relation to the other areas.
Eventually I got to prepping for a century, CX seasons, etc., so veered off into more specific plans for those goals, but - again - GP plan is great for hitting weak spots.
When I saw your forum name, my very first thought was – must be a hockey player – (maybe even a Canuck?).
Anyway, just chiming in to say the same as Cap’n Sir Ian @CPT_A and @gwydion as well as to welcome you to the forums. Results look fine and, if a plan without any particularly focused goal beyond “general” improvement is enough to motivate you to complete it, then the GP plan is likely fine.
Congrats on making it through your first Full Frontal too. Those are always fun
I won’t repeat all that the others before me already wrote, but I’ll just add that you’ll hate/love the all purpose plan.
When I first got into Sufferfest training, that was the only plan I followed. It was perfect for beating, er hammering, er whipping, I mean gently coaxing me into condition for the upcoming race season.
