I’m a longtime forum reader/ TR podcast listener, relatively new TR user, first time poster in need of some advice.
First a bit of backstory.
34 years old male, recreational rider: group rides, sportives and grand fondos. Started SSB LV 1 in October at 75kg/268ftp. New to structured training but made it through the first 6 weeks LV plus weekly 120-180tss outside ride without any issues. After the 6th week I felt tired/under the weather so took another easy week before retesting at 75kg/290ftp.
Started SSB LV 2 and kept doing the weekly outside ride, got through that plan similarly well but then got sick after the 6th week again.
This time it was serious. A three week flu, with an additional 2 weeks of coughing and being very low on energy. I had 4 (attempts at) rides between January 19th and last Tuesday.
So I did the ramp test and got 73kg/247ftp. Max HR was way lower on this test as well 193 vs 202 and 204 on earlier ramp tests. Didn’t get to retest after completing SSB LV 2, but based on HR and RPE during the 5th week (Leconte and Lamarck) I guess I had another ftp bump of somewhere around 10 watts.
So now after this long intro my question. How best to manage my ftp setting? My plan is to bump it up weekly by 5-8 watts based on how the workouts felt. Is this a good way to go about it? Plan builder recommended doing SSB 1 and 2 again and I don’t think waiting 6 weeks between testing is going to help me get my ftp back up anytime soon. So I’m I being to inpatient, or on the right track with this approach? Or should I plan more ramp tests into my schedule?
Thanks in advance for your thoughts.
I’m Dutch, so hopefully my story makes sense to you all.