Sorry, it will be a longish post, but I need to analyze it myself and wanted to ask for your help to learn from it.
So, I failed a ramp test yesterday, the after SSB1 LV and leading to SSB2 LV.
I mean, ramp test is designed to be failed at some point but i survived only like 16 minutes or so, and with FTP at 264 from previous test 6 weeks ago it gave me 233. I don’t consider this as valid one, as i did all the workouts in SSB1 without any issues. Here is some history prior to that failed test and my thinking:
I ended indoor riding with TR around April/May this year with FTP at 260 (ramp test) and was riding till Sept outdoors, with quite structured approach (each week some VO2, SS and LT intervals + longer Z2/Z3). Outdoor FTP tests (2 x 8’ as terrain allows) did not showed me any progress in numbers, but i was learning to ride with the power meter (put stable power during intervals, etc) so I was marking it off for learning curve. At the end of this period, around Sept i felt much stronger, was able to to 2x30’ SS outside with strong finish and then some Z3 riding afterwards. My Garmin vo2 raised by 8 points at peak (60 -> 68). First indoor rides showed I can do 3 x 15’ @ 270-280W avg so i was optimistic.
Did not do any detraining this year as was feeling good and volume was going down naturally because of the weather. Went for structured TR plan starting with SSB1 LV and adding Z2/Z3 ride for volume, same as along previous months. Did all the workouts and extra rides without any issues. Easy week at the end of SSB1 felt normal, my legs were tired but within normal range I would say. Did 3h Z2/Z3 ride outside on Saturday and Bays on Sunday, indoors. Did a 2 extra sessions of yoga as wanted to maximize recovery and get rid of leg soreness. And then, yesterday, i failed the test. Cooling was there, nutrition was there, sleep is consistently inconsistent for months, so no drastic changes here.
I wasn’t mentally ready for the test, being a bit of afraid, but that was also normal, i don’t like last minute this suffering Yet, when i started, i quickly realized it will be tough as i already felt it a bit hard around 200W step and failed like 2nd or 3rd step above the ftp. My legs were definitely the limiter (as usual), HR and breathing was still ok.
My thinking is that I perhaps did the recovery week to hard with two rides on the weekend leading to the test, and even if that was my normal schedule, it was adding stress to the whole season as I didn’t do any offseason break.
- do a Pettit tomorrow, rest more and retest on Saturday/Sunday (add recovery)
- skip the whole week for a bit off-season and start SSB2 LV as i planned.
- keep current FTP (264) and go SSB2 right away.
I tend for option 1 to balance both sides - finding out if it was recovery issue and keep up with my plan. What do you think and what could be the root cause? Any other option to consider?
My profile is public:
https://www.trainerroad.com/app/career/marcinkoprowski so you may have a sneak peak on the bigger picture if you want to.