I know, I know - another ramp test question! I just couldn’t find a ramp test discussion similar to my recent results/concerns, so I thought it might be good to ask here. I have a feeling that I will answer my own question, but would like some confirmation from the gurus here.
A little background on myself. 42yo/86kg - been riding XC/MTB for about 7 years. Got serious about training about 2 years ago by joining a local spin class 4 days a week. Spin bikes were off and estimated my FTP at about 400.
Bought a CycleOps Hammer June2018 and trained on Zwift in mornings. Same time bought a road bike and a gravel bike and started riding a lot sometimes training in morning and then riding in afternoon/evening. Zwift FTP test put me at 309 which seemed realistic based upon current fitness at the time.
Didn’t rest enough and over-trained in August2019. Recovered and finished my grass-roots MTB season strong winning Cat2 40+ series Nov2018. Basically off the bike for rest of Nov/Dec.
Been trying to get into Leadville, but missed the lottery. Decided to start training as if I am in Leadville so I can hopefully qualify at Austin Rattlers and get a good corral spot. I knew Zwift wouldn’t cut it for training and I can’t afford a coach, so I dropped the money for a year of TR to commit.
First Ramp Test put me at 261 FTP which seemed right since I had been almost 8 weeks off bike. Did SSB1HV watching my fatigue and how I was finishing the workouts especially up to 3 week mark like I read. Seemed good and finished strong knowing I definitely was a lot stronger because the last couple weeks were pretty easy compared to first couple weeks.
Leading up to my SSB2HV Ramp Test, I started reading the forums on best was to empty the tank. Really wanted to knock it out of the park. Ramp Test came and I had my hard rock playlist ready along with Zwift, while hiding everything but cadence and HR. It felt really good and was
able to keep my cadence at 100 until the last step. When I stopped I was greeted with a new FTP of 327!
Obviously a 25% increase in FTP does not seem possible. Especially from SSB1HV. I originally thought to just trust the system as I have so far and did next workout Carillon +2 this morning. Had issues with trainer, but ultimately blew up about half way in. Backed it off to 85% and finished out.
Finally my questions:
Is Carillon +2 hard the first time and I need to try again tomorrow at 327?
Did I just test poorly the first time?
Did I game the test the second time?
Should I test again?
If not test again, how far should I back off my FTP?
As much as I like the 327 - it’s just a number if I can’t use it to get faster. I am more interested in continuing the proper training/rest that I had in the SSB1HV.
What is the biggest percentage jump you know of in a 6 week period?
I ask because I really feel I had a huge jump since 1st ramp test, just not 25% worth! Thought the answer might give me a good place to drop my FTP down to for next workout.
Thank you TR and everyone here. This place rocks and I am TR customer for life. Amazing product and support.