10/10/2026
I WAS RIDING HARD, BUT I’D STOPPED GETTING STRONGER.
Looking back through my old Strava rides, it’s fairly obvious why.
When I started cycling, I’d go out, push myself and enjoy it. But most rides ended up being much the same effort, with plenty of tempo riding and very little structure.
That worked for a while, but eventually I stopped improving.
As I started studying the science of training, I realised I needed to give my rides different purposes, rather than keep asking my body to do the same thing.
I think of it a bit like building a house.
FOUNDATIONS: All-Day Pace
Easy Zone 2 rides to build endurance and improve my muscles’ ability to use oxygen to produce energy.
WALLS: Grind Mode
Controlled sweet spot intervals to build the power I could sustain for longer efforts.
ROOF: On The Rivet
Short, hard VO₂ max intervals to improve how much oxygen my body could deliver and use.
The difference came from fitting these sessions into my week, progressing them and giving myself enough recovery between the hard rides.
Once I started doing that, my FTP began increasing again.
If you’re unsure how to structure your own training, that’s what I’ll help you work through in my free 14-day Over-50 Cyclist Performance Breakthrough, starting 18 October.
Sign up using the link in my first comment.
