The training plan.
Two hard group nights (Mon & Fri), one structured quality day, the rest easy. Your aerobic base is already deep — this adds structure, strength, and recovery to raise the top end.
Heads up
FTP 304 W is a Strava estimate. Do a ramp or 20-min test to set true zones. Recent markers: 5s 1344 W · 1-min 635 W · 5-min 428 W · max HR 198. Not medical advice.
Power zones — FTP 304
Weekly template
Strength — Push / Pull / Legs
- Push — Bench or incline press, overhead press, dips, lateral raises, triceps. 3–4 × 6–10.
- Pull — Pull-ups, barbell/cable rows, face pulls, biceps. 3–4 × 6–10.
- Legs — Back squat or trap-bar deadlift, Romanian deadlift, hip thrust, calf raises, + box jumps / pogo for sprint power. 3–4 × 4–8.
Ride 3–4 days, not daily — the two group nights are your intensity. Legs day powers the bike; keep it on Saturday so it recovers before Monday.
Nutrition
- Protein ~160 g/day (2 g/kg). Carbs periodized: hard/long days 7–8 g/kg, easy days 3–4 g/kg.
- Around the 6pm rides: 60–80 g carbs 60–90 min before; 60–90 g/hr in-ride if >75 min; recovery within 60 min = ~95 g carbs + 35 g protein.
- Warm evenings: 500–750 ml/hr with 600–800 mg sodium/hr; pre-load on hot days.
- Fuel the work — let strength + protein drive lean recomposition, don't crash-diet into the climbs.
Central Park segments
PRs synced from Strava
Harlem Hill
0.4 mi · 3–7%The decisive selection. Repeatable climbing power so you survive every lap, not just the first.
0:53 · 617W
Sub-0:50
Cat Hill
0.3 mi · ~3%A sustained ~1-minute surge from the right line without blowing up before the next rotation.
0:56 · 507W
Sub-0:52
Three Sisters
West rollers · PunchyThree stacked kicks — punch over each crest and recover fast so you're ready for the next.
4:04 · 422W
Sub-3:55
Cat's Paw Sprint
~200 m · FlatLead-out discipline and a clean peak sprint from the right line into the straight.
0:39 · 591W
Sub-0:36
Full Park Loop
6.0 mi · RollingPaceline efficiency: even pacing, smooth rotations, and holding the wheel through traffic.
21:50 lap
Sub-21:00