For you to get so overtrained, you probably had your FTP set about 10% too high, making what you thought was threshold actually VO2max. If you’re good at anaerobic efforts, you can push through but the fatigue is much more severe than what a “threshold” (but actually VO2max) would cause. Same with all your other training metrics being off.
How were you estimating FTP? I’m very good at anaerobic efforts and ramp test, 20 min test, and AIFTP will all overestimate my FTP significantly if I test while fresh (even with so called blowout efforts before the test). But if I do the same test with normal training fatigue in my legs it’s way lower. Only the full TTE Kolie Moore test or using my actual 50-60 min power from my PD curve works all the time.
The fact that you keep having big setbacks (“one step forward, two steps back”) is further evidence that you’ve been habitually training with too high an FTP or too much training intensity / load.
Add to that you having to go easy and then take off significant time just to get back to feeling normal. You went being the point of increasing your FTP to the point of dropping it. Even if the cause was something besides the training, you’ve had an extended de-load. Your FTP has dropped.
With the two above factors combined, drop your FTP by 15-20%. And do a 3 week block of tempo and endurance. Then check FTP with a KM test. It will feel like a big setback right now, but if your previous FTP was actually correct, you’ll get back there fairly quickly. If your FTP was set too high, then you’ll avoid overtraining.
If I run it’s usually 10-20 minutes with my dog @ a 10min/mile pace. Nothing too stressful and 1x per week. I do also play men’s league softball once a week and that involves some sprinting.
FTP was estimated with a CTS field test. 2x8 min and yielded 287w FTP. Previously I had been setting my zones based off a 270w FTP. I don’t believe it was an over-estimated threshold. I have made that mistake years ago and am always on the conservative side.
I think it’s just been a combo of poor sleep and a diet lacking in protein.
I’m starting to feel a bit better, but am still noticing out of the norm muscular fatigue when doing even bodyweight exercises like squats, lunges, etc.
For me, the CTS field test gives me an FTP at least 5% too high. That doesn’t sound too bad into you realize that that turns sweet spot into threshold. Generally training time planned for SST is double what you would target for threshold. It really adds up over time.
Fully agree with you, but I just don’t think this was an overestimated FTP situation.
When I look back at my ride for the last six weeks, heart rate values for my rides were all within a normal range.
So I think it’s just a matter of fatigue brought on by poor sleep and general under fueling after rides.
I’ve always been very good about eating on rides and can easily put 100g/hr of carbs in my stomach on intense rides. But I do think post ride meals need to be a lot more protein rich in order to help with muscle recovery.
Taking a deeper look, I think that I’m guilty of not eating enough during and after endurance rides. That’s something I need to learn from. Stacking up weeks of underfueling.
These are all massive from a recovery perspective, especially in the long term. There’s literally nothing more important.
You absolutely should work on your sleep - Huberman and others have some great tips on it if you really want to dive in.
From a fueling perspective, track your protein intake and make sure you’re getting minimum 1.5g/kg of bodyweight a day. 2g/kg better. After rides - you want it to be quick absorption too. Protein shake or similar and not “Whole Food” like a steak. Don’t be afraid of a couple whey protein shakes every day to bump up the numbers.
Got an “easy” Sweet Spot workout done today. Just playing it conservative with 2x12 min @ 90% of FTP (287w). First interval felt really good, RPE was higher on the second one, but I suspect that was from some surging due to road conditions. More importantly, I don’t feel abnormally tired after this ride. My last intese ride was 16 days ago so this is being chalked up as a decent ride.
