Just did my ramp test, 1 week back into riding after 8+ weeks of zero cycling following being knocked off my bike by a car.
I’ve gone from around 3.3W/Kg back down to 2.4W/Kg.
My initial demotivation from this outcome has passed and now I’m eager to get back at it.
I will be starting SSBLV1 next week and my intention is to not just plough through the first phase (as I did before) but instead apply some personal learning I gained from last time around having done SSB LV 1+2 and Short Power build.
To this end I will be doing two of the three prescribed TR workouts a week and then (weather permitting) substituting the weekend workout for an outdoor ride that will have a higher TSS overall but be made up of more ‘tempo’ riding interspersed with some VO2 and Threshold efforts.
After the first 2 weeks (and depending on how I feel I am reacting to the stimulus) I will also begin to slowly add a little more volume by extending the cool down section of each TR workout to add low intensity time in the saddle; also doing ‘Dans’ on two of my ‘rest’ days to add in some super easy volume which I found beneficial in aiding recovery (noticeably less muscle soreness) once the SSB intensity begins to progress and build over the weeks.
I found personally my body responds very well to this type of split training stimulus.
My questions is, given my FTP has seen a circa 75Watt drop, is it reasonable to expect I will see an initial ‘bump’ from just getting back in the saddle or should I expect that the regaining of my power and endurance will be a long slow steady slog?
I guess I’m hoping that having previously made gains, they will be (at least initially) somewhat easier to get back to than when I first made them.
My plan is to monitor my RPE and if / once it begins to get easier use the intensity control to push the last couple of intervals in each TR workout a little, being careful not to over do it.
My theory is it will help extend my progress in regaining my fitness (a little) and then when I re-test at the prescribes points in the plan I will be rebaselining.
Either way - work starts here
Anyone had a similar experience of coming back from an enforced extended break from cycling? If so, any transferable lessons gratefully received