In february 2018 I had to undergo surgery to fix a chronic ITB injury, after which I spent about 6 months on regaining strength / flexibility / stability with very limited running or cycling. I kept swimming 3 times a week to maintain my fitness. Since september 2018 I gradually started running and cycling again (outside + fletcher/whorl/pettit). Since beginning of this year I wanted to pick up sweet spot work, but I was not confident enough to do a FTP test so I started at 75% of my pre-injury FTP (280) to stay at the safe side.
I’ve completed SSB1 low-volume this way, which was not too challenging but got me sweating. Now I was wondering what the best strategy would be to continue progressing gradually:
- Increase effort to 85-90% of my old FTP and redo SSB1 (after that I guess I’m sufficiently recovered to do a FTP test and do the SS training plans properly)
- Stay at 75% of my old FTP and move on to SSB2 instead of redoing SSB1
I’ve got a couple of triathlons planned in june (olympic distance), but my main goal is to finish them injury-free. Any advice on how to build up SS-work in a gradual way would be highly appreciated!