I just completed my first structured training program since starting cycling back in March of 2017. I felt I had a decent base coming into the end of CX season so I opted for SS base mid volume II so I could get a Build phase and Specialty phase before my first Crit race of 2019. I incorporated weight training, both upper and lower body, through the base phase and was also on a caloric deficit of around 500 calories per day unless I felt I wasn’t properly fueling my workouts. I’m 5’10" looking to get down to 155 pounds (70 kg) by the end of March.
I started with a 225 FTP at 166.6 pounds (77.5 kg) which put me at a 2.98 w/kg
I re-tested with a 235 FTP at 161.8 pounds (73.4 kg) which put me at a 3.20 w/kg
I’m disappointed with only a 10 watt jump in FTP. Unfortunately the test doesn’t measure max 15 second or 1 minute power which I believe was improved as all my lower body lifts went up.
I little info on my training off the bike. I lifted lower body on Sunday nights 4-8 hours after my training ride that day. The movements consisted of single leg press, squats, deadlifts, thrusters, maximum overload lunges, and added core work at the end. Besides warm up sets I kept the reps low from around 4-8 depending on the movement as to build strength. Thursday I would complete a set of the maximum overload lunges. Outside of the above leg training I trained upper body 3-4 times a week.
I was able to complete every workout without failing or missing a day. Some workouts I really had to dig deep and was on the brink of failing but pushed through. Some days were harder due to sore legs or feeling a little hungry but again I didn’t fail or miss a workout. I also added recess on Monday and Friday and spun for 30-60 minutes.
My question is why the low jump in FTP after I felt I crushed the last 6 weeks.