Looking for advice and experiences recovering from heavy sickness. Especially when it results in a FTP reduction.
At the end of SSB HV2 i took my Ramp test at the start of Sustained Power 1, went from 328 to 341 (Yay) completed the Hard workout on wednesday Wilhelm +5 (5 minutes at 108% x7) Felt a little off going into it, but figured i’d just see how i felt. I completed it just fine, but then as soon as it was over i felt like crap. Not the usual post workout buzz. And went through the full regime of flu symptoms the next 4 days, spending all day saturday and sunday in bed. (Which i never normally do when i get sick) did an easy ride on monday when i was feeling better, tuesday, completed Mills+3 (fading 2 minute Vo2 efforts x11) it was difficult, but manageable. Wednesday, endurance. Thursday, failed Wilhelm +5. Only made it through 3 out of 7 intervals before pulling the plug. easy ride friday saturday sunday, Monday, failed Wilhelm again. only making it through 2 intervals this time.
I’ve finally stopped trying to be stubborn. I thought since i completed Mills (Vo2 Max repeats) that i didn’t need to reduce my FTP, but i played around with different intensities tonight for 5 minute intervals after failing Wilhelm, and sweet spot and threshold only feel correct if i base them off my old FTP of 328.
My intent is to basically take it 1 week at a time, going back to workouts from my Sweet Spot Base, maybe mixing in 1-2 days of intensity in a week, bumping up my FTP 3-5+ watts each week and seeing if i can get back to 341. Then take a rest week, and start Sustained Power fresh at that point.
I figure since i got to 341 from all sweet spot intervals, i should be able to regain the aerobic and muscular endurance adaptations from those same workouts.
But any other approaches that people have taken after illness/ftp reductions would be greatly appreciated.