Second year using TR. Started this season after a two week break, hadn’t done a test for while, FTP had been left at 291 in TR, CP by GoldenCheetah was 312 just prior to break. Ramp test done to start the season was 284. Seemed about right after a couple of weeks off the bike, and having done some long but not intense events in the 4-6 weeks prior. SSBI was fine, pretty easy actually. Retested in Nov with Ramp, up to 302 (actually I think it was a bit higher, but I knocked it down a few watts because I’m not crazy…) Turned out that was too high, and really struggled to finish workouts (SSB II now), and was starting to dread getting on the trainer, so I knocked it down to 295 after a few weeks. SS intervals were OK, and very short VO2 intervals OK, but any hard intervals longer than 45 seconds were death. I soldiered through, just knocking the power back on the intense intervals so I could finish.
Didn’t test for a little bit, and kept it there with the same strategy, getting through SS intervals (though they were hard, and required some backpedaling) and knocking down the VO2 intervals. Changed over to Plan Builder which has me in a Sustained Power Build phase now, and retested at 284.
At that point I was a little concerned that far from power going up, it was going down, but on the other hand, I didn’t dread the workouts anymore, though still had to knock back the VO2 stuff. A couple weeks ago, coming into a rest week I was feeling pretty good, and coincidentally got a sufferfest offer coinciding with the tour of sufferlandria. Well, I didn’t want to do that but I was interested in the 4DP test, so I did it. 5 minute power was OK, 343, and 20 minute 278 (though I had a few second break in the middle when I dropped my water bottle), but the final 1 minute effort was horrible, 381, and I blew up with 15 seconds left. I thought that was OK, corresponding to where I had been training lately. I looked forward to the upcoming Ramp test after the rest of the rest week.
Ramp test comes around, and it was bad. 264! I though this can’t be right, so immediately did a 10 minute effort aiming for 295, and got 293. Stopped at 10 minutes because my heart rate was getting near max, and I didn’t want to put myself in a hole. Nevertheless, it seemed crazy that FTP would be 264, when right after ramp test I could uncork 10 minutes at 293! So I went back to goldencheetah and used my last 3 month CP which was 284.
Well, this certainly seems fine for longer intervals, but I had Monadnock +4 today, and was mostly between 315-325 on the intervals. Tried them in resistance and standard for a change, and it wasn’t really different. Just can’t hold the higher power.
tl;dr been consistently training, but steady state power stagnant, and VO2 power going down, WTF?
For further information, I’m 49, 72kg, have an OK diet, recently dropped alcohol, and poor sleep and life stress are no different than they ever were.
Any ideas on strategies? Do a VO2 block, just stick out the plan using GC CP or 20 minute test rather than Ramp?
I’d kind of gotten used to the idea that around 4 w/kg is likely around my current max given life, but having it go down despite training is a bit demoralizing.