Hi… just finished week 4 in the sustained power build (build phase) mid volume. Did you the ramp test on Monday and saw a 18 watt increase . All good.
My next workout was Stromboli +3 (x5 eight minutes intervals at 102% ftp)… compleated the first 3 intervals… just, but the 4 & 5 intervals killed me and I had to backpedal for 20ish seconds halfway through.
My question is this… does everyone else struggle with the first hard workout after a ftp bump or have I over reached in my ramp test and should I knock my ftp down a bit.
18 watts is huge…no wonder you struggled a bit! If it were me, I wouldn’t make any adjustments just yet and see how the next workout or two go, then make a decision. Is there a chance that you outperformed yourself on the ramp test?
I suspect that you’d be able to do Stromboli if reasonably recovered.
I would take the easy day off and see how the next WO goes. I wouldn’t change anything based on one work out.
I’m also a noob and just starting to hear what my body is saying.
I struggled in my first one after a 20W bump today… But I did the FTP test only a few hours ago, it was maybe optimistic to think I could do a hard workout this evening as well. So I bailed before the last set. Felt like the right choice since I’d already acquired some TSS at lunchtime doing the FTP test.
Thanks for your thoughts guys… next workout is palisade ( over and unders).
Think I will take a rest day tomorrow and see how it goes… if I manage it then great and carry on with my ftp as it is, if I can’t complete it then I’ll think I might reduce ftp a bit and put it down to overreaching on ramp test.
I’d say your ftp is set too high if you can’t complete 102% ftp intervals given that a 20 minute ftp test would mean working at 105% ftp for 20 mins having already done a max 5 minute effort.
My last FTP bump was 40 watts and I struggled HARD for the first week or two. Like you, I was able to finish the workouts, but not without a few breaks that I did not need prior to the new FTP. After a few weeks, the load started to feel much more manageable as I adapted and now I feel great coming up to the end of SSBII. No advice beyond what’s already been said, but I can relate!
I think it’s the ups and downs. It’s the pleasure of knowing that you’ve raised your FTP by a decent amount, but then realising that the peaks on a workout are going to be that little bit harder…and then hopefully by the end of a plan they’ve got a bit more manageable. Rest up and get ready to work hard!
I’ve done that before, with the same result haha. Something less intense would likely be a better fit after a ramp test.
I actually had this same workout this morning after new FTP bump last weekend. I failed my first workout for a number of reasons. I ran short of time on my workout two days ago so I was feeling fresh and determined this morning. This workout was not too bad with fresh legs.
. All good.