I need some advice on a workout coming up next week and was hoping someone could help.
A bit of background info:
I completed the ramp test a week ago today and got 234 down from 254 at the end of December. It was quite cold and I think I would have benefited from a warm-up workout before starting the test. However I still lowered it.
The first 20 min interval on Sunday’s session went well, I rode at 232 for 20 mins and my heart rate stayed fairly low. Perhaps 234 was too low after all.
I thought I’d try and sustain my old ftp for the 2nd 20 min interval. I got to 10 mins and gave up so 254 was too high.
So 254 being too high and 234 too low, I decided to go with 248 (half way )
Tuesday I had 2 min V02 max intervals at 120%. I really struggled with these, failing to hit the power targets on two and bailing on the last 3 intervals. I also failed a similar session before my recovery week and was one of the reasons I decided to add an extra recovery week during SSB2.
Yesterday however, my Threshold session felt easy so I increased the power on the intervals which were supposed to be 5 x 10 @ 96 - 99% ftp. Instead I rode 5 x 10 mins @ around 246, 252, 250, 254 and 255.
So, here’s the issue. if I increase my FTP again then I know I won’t be able to complete my Tuesday session this week which is 3 minute intervals at 120%. In fact, I don’t think I’d be able to complete it if I were to drop my ftp by 8 watts!
Why do I think this? Well in both of the 2 minute 120% ftp sessions, although the inervals had the %ftp decreasing after 1 minute I tried to keep at 120% but couldn’t. I don’t think I am suddenly going to be able to do 3 minute intervals just one week on.
So, I’ve decided I just suck at VO2 and have more of a diesel engine!
I’m going to try insreasing my ftp to 251 and see how I get on with Mary Austin tomorrow. If I complete that workout then perhaps my ftp is set roughly right.
So back to Tuesday’s session of Spencer +2, which is 3 min intervals at 120% ftp, should I keep the same format but decrease the %ftp to say 115% instead, or should I just try last week’s workout again where I ride at 120% ftp for two minute intervals or some other combination?