Putting together ramp test and first workout

[mcneese.chad]

I’m adding this post directly, in case anyone missed it or didn’t read the link I shared above.

Ramp Test Follow-up Workouts

Agreed, @sperho. Frankly, if you can do a Sweet Spot workout after a ramp test, I wonder if you truly went as deep as you need to go during the ramp test to get the best estimate of your FTP. I’m sure that a highly conditioned athlete could struggle through and survive some SST work post-ramp-test (and after 15 minutes of easy, easy spinning), but if you go that route and sail through your Sweet Spot intervals, I highly recommend repeating the ramp test and pushing yourself harder.

This is from THE Coach Chad, and someone who knows about this on a deeper level than most of us (myself included).

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Edit to add: The typical context for a Ramp Test Follow-up workout is that it would happen shortly after completing the Ramp. Spin out the warm-down on the Ramp and possibly take 5-10 mins additional spinning (via extension) or off bike entirely. Then hop back on for a short-ish ride.

The reason for this was an attempt to match the basic TSS demand of the other FTP tests in effort to keep the weekly TSS in line with other weeks.

The main context above leans more towards a two-a-day style with the large time gap between them. As such there is more of a chance of doing a more demanding workout, assuming proper recovery and refueling after the Ramp.