Relatively new cyclist looking to get faster, I feel like I have hit a roadblock with training on TR. After reading through the forum I believe my limiter is aerobic power and it is masked on ramp tests by higher anaerobic contributions.
History/ reasons I came to this conclusion.
-Male, aged 33 and 79Kg
-Athletic background playing football and running track (sprinting) in Highschool. No consistent aerobic endurance work.
-Started cycling in 2019 - total of 106 hours in that year and a total of 182 hours in 2020.
-Started TR in July of 2020 with first ramp test. Result was 209 FTP
-Completed SSBV1 with good success - able to complete workouts with good RPE.
-Decided to do SSBV1 again - redid ramp test at 218. During later weeks of SSBV1 had trouble with intervals - stopping inbetween them etc. however completed all workouts.
-Started SSBV2 - absolutely buried myself in the ramp test for this block and got a FTP of 225. In hindsight I believe I went too hard because of high anaerobic contribution and mentally pushing for a goal. Again later weeks of the block felt really difficult in particularly the VO2 focused workouts. Needed to decrease intensity on Spencer +2 and take breaks inbetween intervals.
-Took a week off the bike before starting GBLV. Tested at 223 FTP. Same as SSBLV2 VO2(baird +2 and bashful +2 really hard) and threshold workouts felt hard. Anaerobic focused workouts like Spanish Needle and Williamson +2 felt difficult but very doable.
-Completed the first half of GBLV and retested at 221 FTP.
Based on all this history I believe I am prone to getting a higher FTP on a ramp test then what my actual FTP is and I believe for the past couple training blocks my training zones have been set too high.
Does anyone have suggestions for using the ramp test properly or alternate testing protocols so I can accurately set my training zones?