I am 32 years old, and been riding bike for the last 3-4 years. Before that, i played soccer, did weightlifting (alot) and basketball, and so on.
Last year i did the ramp test, before i needed to get surgery - which had me out for about 6-7weeks with doing absolutely NOTHING. After 6 weeks of nothing i could start doing some low intensity rides, which i did for the first couple of weeks, and now im back into proper training.
I ramp tested 290 watts before my surgery, and did a ramp test after 7 weeks of absolutely nothing, and 1 week of low intensity. I experienced a decrease in FTP 21%.
So the new FTP was 231 - pretty sad about that Anyways…
I have been training proper again with SSMV - and finished block 1, and my new FTP is 260w.
What is your experience? I have now 7 weeks of good training base in my body now - and 8 weeks if you count the rest week(did the 5 days low intensity as prescribed) Shouldnt my FTP have had more gain? Or will the biggest yet to come after SSBMV2 ?
I have never done mid vol. before - usually the last two years i did low vol. with an extra weekend ride - whats your experience with mid vol? Will it be enough stress to see me mark the 4/w/kg ? Or do I need more stress for that? (Last year i were at 3.7-8) - could push about 320 outside, and 290 inside on trainer)
So to some up my questions:
- Coming back from injury/surgery with absence for about 7 weeks - how long would you reckon it takes to get back to the old FTP?
- Allways been low vol before, now mid vol - should i except to see more gains to my FTP? In Denmark its not to hilly - so i would like to see increase in just FTP rather than w/kg
- What your experience with mid vol? What kind of increases have you gotton? (I will do, base, sustrained and climbing)
- My goal is to hit 320 watts on the HT before the seasons beings (April) Is that posible with the background i have?
Thanks for your input