I have followed a Base-build-peak plan for 12 weeks. I have had a few days disruption due to work, but generally have followed the plan. I’ve had a few breakthroughs too, but I am actually feeling quite demoralised as I seem to have a breakthrough, but then my signature degrades very quickly despite me continuing to train. I can’t do maximal sessions (ie exceed the prescribed intensity) each week as I take a long time to recover from these and therefore have followed the prescribed power intervals etc but my signature degrades hugely. I’m at the end of my 12-week plan and I am on paper worse than when I started!! I love xert and the variety of workouts, but before I decide on my next plan, I would like to understand where I am going wrong and which plan could suit me better.
Ideas and thoughts welcome.
Did you go to failure on the breakthroughs?
Signature decay can be adjusted.
On recovery, try the recovery demands slider. Right to allow more recovery.
A couple of breakthroughs I did go to failure, for example I was out on a chaingang and hung on as long as i could until I blew! If I change the decay from default, surely that is just fixing the numbers and not a reality of what training effect I’m having?
If I change the recovery demands slider, I seem to decay quicker to give me more recovery.
All in all, my signature declines and I don’t seem to benefit
Post your XPMC set to YTD,
What Focus Power and Improvement Rate did you set for your Base-Build-Peak plan?
What is your current status stars count?
Are you primarily training indoors or outdoors?
Nothing wrong with using Small or No Decay when you don’t test your limits often like someone who competes would. Signature Decay Method – Xert
Recovery Demands affects form calculation which is most easily viewed as the gradient bar on the Planner. If you adjust the slider, save the new position, then refresh the Planner page to see the change. Recovery Demands – Xert
Primarily indoors, but now I am doing more weekend rides outdoors.
Also do approx 1 gym session a week (with est. xss) but this is a small amount of my xss
Marked when I was sick, and also when we went on a cycling trip
Progression is set to Moderate-1 which is determined as achievable
I’m not training to race, but purely for building my ability to do long days (back to back) with high amounts of climbing when we go on holiday, and just generally feel stronger, with an increased 8min power and FTP. I come from a cycling background of track sprinting, so climbing and endurance is the polar opposite and a great challenge!
I am now just over 3months out from my next target and therefore trying to decide how to optimise my plan for that. Any help would be appreciated!
