I’ve been doing some reading on sweet spot training, and it’s made me unsure of what I should be doing. I just finished SSHV1, and started SSHV2 and I want to make sure I get it right. I did the first build with my FTP set at 275, and I would constantly have to lower my power to keep my HR under LT during the intervals. Looking at my HR graphs they slope upwards across every interval. Pretty badly so, like Ill be at 165bpm two minutes into my first 20 minute interval and I’ll be at 185bpm by the end (my LTHR is 187). Then I’ll bump down the power down, but I never bump it down enough because the next interval my HR will slope up, but just at lower power.
I was pretty confident in my FTP assessment (previous 4DP test and some zwift racing), if anything I think I was higher but I know sustained power is a weakness so I went with the lower end of what I thought it probably was. But because I was thinking about making this post and build phase 2 starts out with a ramp test I went ahead and did it so I could have the number on the test that TR recommends (I’m not a fan of ramp tests). I didn’t bury myself all that hard (I probably could have gone 10-15 seconds more at least) and I got 284. For giggles I did the first workout (carillon +2)with those numbers and after finishing the first interval (where by the end I was at LT), I took it out of erg mode and did the last two 20 minute intervals trying to keep my HR just under 180, and I was hovering around 210 watts, so 40+ watts lower that what it called for
So my question is, what should I do? Do I keep lowering my FTP until I’m getting through my workouts where I’m not adjusting the power at all and my HR doesn’t decouple at all (or maybe not till just towards the very end). Say its 245 for arguments sake. Or should I start out with say an FTP of 260 but then slowly lower my power over the ride so my HR stays flat, even if I’m ending at say FTP of 230? Or should I be doing something else?
I’m eating a gel every 30 minutes and have a bottle of water and a 200 calorie bottle of tailwind over a ride. I have a recovery drink right after and I get 9-10 hours of sleep a night. So I don’t think its any of that contributing to my struggles, I just suck at sustained power.