Hey folks. I just finished my first FTP test of base and noticed a 30 watt decline. That got me wondering what kind of decline is common. This is my first off-season since I started structured training.
I fell from 328 to 298 watts based on the ramp test. I had my last race half way through October. I took the rest of the month off the bike and immediately started a weight routine. By mid November, I started doing my regular group rides (~6 hours per week mostly below VT1 with a couple of 1-2 minute sprints for road signs). Through December, I maintained 3 days in the weight room per week and my group rides. During my group rides, people accused me off maintaining my summer fitness because I seemed to be maintaining form.
In the gym, I managed to bring my squat from 115 to 215lbs for 5 reps. My deadlift is up to 245lbs for 5 reps. Not gonna be competing in power lifting events, but it was good progress.
Now, I just completed my first FTP test of the season on Monday and saw a bigger drop than expected. I was hoping and expecting that my test would show very little drop given that I’d gained a bit of weight for the weight room and that I was still maintain volume on the bike.
For what it is worth, I maintained High Volume training last year with traditional base, general build, and sustained effort specialty, so 6 hours is about half of the volume of a normal training week.