I’m trying to get a little better understanding of how TR classifies a “Nailed” vs “Failed” workout, or partially in between, and how that relates to progression levels and FTP Increases.
My background, new to any structured training in February when I joined TR. Did a low volume plan and saw FTP go from 240 to 272 over 4 months, no real lower body strength training included. I have used exclusively erg mode on a TacX Neo 2T. I don’t think I have ever failed a workout, or even classified one “Very Hard” or “All Out” - most are moderate or easy, with a couple “Hard”. Not like they’re fun, but VO2 Max for me always feels like it should be harder and I always feel better afterwards as compared to a threshold. More recently, I have started bumping intensity of later intervals up by 5% or even 10% I think. I almost never get my heart rate within 20 of my max except my one ramp test (Max HR 178, I think I saw 160 once in a VO2 workout). Just did my first race - WW100K and rode at a .836 IF over 6 hours based on a PM (I’m 80kg and rode it on a 30# enduro bike.)
Some things that I’ve noticed - short VO2 Max intervals, the only way I can nail the power target is by lowering my cadence beforehand (60-70) to start bringing resistance up, and then 1-2s before the interval starts jump my cadence up to 105-115. Otherwise, average power for the interval is always 5-10 W below target because of the ramp up time.
So - my questions.
Is using Erg mode on VO2’s and missing a power target by 5-10W impacting how adaptive training and TR classify my ride? Or, not enough to matter? I’ve read some of the threads on using resistance mode, but honestly it’d be a lot easier to just leave it in Erg and spin…
What other factors go into whether a ride was “Nailed” or not. I mean, if I just hop on the bike, use erg mode, don’t shift, and ride at 90RPM throughout and classify it as easy or moderate, Not really possible to nail it more than that, right? Does Cadence, HR, or power variability play into it? Or, is that secret sauce? What about participating in the drills or not (I often ignore them)?
What happens if I move a workout on the day it’s scheduled? I have had a couple days where I slept like crap the night before, and spur of the moment re-juggled my calendar and moved the workout to the next day or something similar.
I think for the most part, FTP and progression feels to be dead on for me when I look at Endurance, Sweet Spot, and Threshold. But, if there’s an area where I always feel I have more in the tank it’s VO2 work, but maybe that’s how it’s supposed to feel, and I’m just ready for medium volume?
Getting ready to switch from LV to a medium volume plan and add in Strength Training, so figured it was a good time to ask and maybe learn something new…
Thanks!