Some background first: I started TR last winter after a few weeks of Zwift, no prior training indoor or structured. I then got into local crit racing in the spring and it was pretty fun. My FTP changed from 180 then to 252 a few weeks ago, which put me at 4.1w/kg. Obviously lots of that is just getting fit and learning how to test.
So, in principle I think I understand how to modify training plans when things don’t work out the way you’d want them to. But I still am not sure about long-term adjustments. I had a few extremely stressful weeks at work right before Christmas, and I was on a second run of SSBII before I was going to do Build and Specialty.
The last weekend before Christmas, I did poorly on Mary Austin -1 and the Sweet Spot workout on Sunday, and decided that rather than taking the trainer and bike on a trip with my partner and set up at her folks house, I’d just do some maintenance workouts (some by RPE on a gym bike) that week and then do some hard workouts the following weekends and a maintenance workout every three days the week after during which I was traveling for a conference.
The plan was to then jump back in with the hard week this last week. On Tuesday, I had to skip an interval of vo2max and backpedal during the later intervals (5 seconds each) of Bashful +2 (I think?) Similarly, I had to backpedal plenty of times during Lamarck. I went on another trip last night and just did Leconte. Thinking that it was a while since I completed a planned hard workout, I turned down intensity 3 percent from the outset. Nonetheless, I collapsed completely in the fourth interval having to backpedal lots. Same in the sixth interval.
Here’s my question: I fully expect tomorrow to go similarly. I’ll probably collapse around the half-way point, find some unproductive way to gut it out, and then have a recovery week (the last of which seems ages ago now). I feel like I maybe lost a massive amount of fitness. What should I do after the recovery week? Should I retest and move on to build (maybe with a lower FTP, but who knows, maybe I just got too good at the ramp test :)) or should I repeat some of the second set of SSBII at the expense of some of the sharpness that comes with specialty before my A event? I mostly do crits.