Hey everyone - new member here with a few questions around my recent ramp test results.
Bit of background first - I have been away from cycling for the past 11 months due to an injury. Before this, I spent 2 years racing and did regular structured training. At my peak last summer my FTP was around 285w at 62kg. My max heart is 196 BPM.
Two weeks ago I started easing back into riding on the turbo where I’ve spent the majority of my time averaging around 150w with an average heart rate of 155. During each ride I would always do at least one 20-30 minute effort where I would average 185-190w with an average heart rate in the high 160s. These efforts never felt really hard and kind of felt like high Z2 efforts. Just a couple of days ago I did a 45min effort averaging 185w with an average heart rate of 169 (maxing at 180). This felt like a great work out but not crazy hard.
Anyway, today was the first day of my training plan, which meant my first ride was a ramp test. I used ERG mode and my FTP came out at 203w. I failed at the 260w mark where the resistance was so strong I literally couldn’t turn the pedals. Now I know that after a year off the bike my fitness is pretty much non existent and my FTP isn’t going to be great, but 203w just seems very low to me. Especially given the fact that only a couple of days ago I was spending 45 minutes at 185w and I’ve done multiple 30 minute efforts at 180w without feeling like I’ve done a big effort.
So I suppose my question is - is this a normal result? My workout tomorrow is 5x12 mins at sweet spot, which means I’ll be aiming for around 185w and at the moment, 12mins at 185w doesn’t feel like that’s going to be a sweet spot effort.