I think I’d just take this as a sign that you’re aerobically fit. .88IF for 2hrs is a strong workout but not unusual for that duration. I do a lot of very long SS rides and have hit .85-.90 for up to 3hrs.
So the specifics are that my FTP was at 360. I did 5x15min at 352W (Mount Goode +5 with 3% added to the IF) - so threshold-ish efforts. So I used my success here to justify bumping up my FTP to 365. This was a hard effort for me. I was under the impression that this would be a challenging effort for most people as none of the two hour rides in the TR plans surpass 0.85IF!
I’m certainly not assuming or guessing as I have a pretty good feel for my power - a benefit of about two years of TR. Ramp, 8min and 20min tests are really just ways to estimate FTP - certainly a good way to do so for the sake of consistency. You could estimate it any number of ways providing that SS feels like SS and threshold feels like threshold, etc - TR workouts like Gray and Lamarck are also good ways to assess/confirm FTP.
I don’t do the Ramp as I find it doesn’t track well to FTP for me (as detailed in that thread I linked to) given my V02max challenges (I’m much better at steady state efforts around threshold). I don’t do it on the four week schedule as I find that my fitness gains don’t seem that follow that four week structure…or I just don’t feel like it!
I’ve done manual adjustments in the past when I did the 8-minute test. Basically when the workouts especially the easy ones ( I train a bit on the polarized side) feel too easy. Since the ramp test does not kill me or interrupt my training like the 8 minute did, I just test more often, approximately every ~4 weeks.
The important factor is that your adjustments keep the progressive loading sufficient to disrupt homeostasis to drive training adaptions (that is you get stronger and faster) but do not overcook you.
When manually adjusting I totally base it on how I feel.
The years prior to testing, If I could finish my weekly workouts at volume and intensity and feel like I could have gone another 3-5 watts, I would bump my FTP 5 Watts. I will still do this between ramp tests.
Nothing super complex, I have a good feel feel for where my HR should be during SS work after all the years I have been doing it. Taking into account fatigue, illness etc… obviously. Would not base it off single workout, but over a week or two.
I test 2 or 3 times a year, coming out of off season and to check mid season.
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