It’s a good day. Had to take last week off for a cold, but today has a 9 point bump in the right direction while in TT position. TBHV I, II + III complete. Time to see how SSB HV goes
Ramp tests are designed to estimate maximum aerobic power, and can be used to estimate ftp but results may vary. Did you just finish SSB-1 without doing any vo2 work?
Last year I moved indoors, started SSB-1, and saw a big enough drop in max aerobic power that I was doing 225W sweet spot work and ramp estimated a 195W ftp. That is a pretty extreme example, and I probably had a bit more to give to the ramp. But during that ramp test it felt like I was drowning and I couldn’t catch my breath. Weird.
YEP. Last VO2 workout was at the beginning of September.
I’m naturally a diesel and masters 55+ and am now noticing how quickly I lose (an)aerobic capacity, and in turn how that appears to impact my ramp test results. Not 100% certain of cause and effect, but it seems to make sense. At my age/physiology am finding it necessary to keep the anaerobic system warm. Not sure if that’s related to your ramp result or not.
Interestingly most recent ramp test was perfectly fine after doing almost 3 months of traditional base with some intensity (due to outside riding). The goal of that block was to increase aerobic capacity, and was happy to see it positively impact both how I felt on ramp test, and how I feel on group rides when it kicks up to threshold pace.
I did spencer + 2 this morning. 10 weeks ago I would have looked at that and thought no way can I do 6 sets of 3 minutes at 120% ftp. I still thought that this morning to be fair but once I got into it it wasn’t so bad. I bumped the last set by 3%.
Was a 5 am workout pre work so was kind of fasted. I had a big bowl of shreddies before bed and then a banana during the warm up and a gel after the 3rd set to fuel me. Seemed to work.
Ramp Test after SS HV1. Went from 287 to 304. Joined the 4 watt per kg club.
Ericsson for me today, Sweet Spot LV1:
A tempo run for me tonight - just 6k - coming back from injury
Shout out to @NateV with TR customer service for saving my ride data. Continually impressed with the response from TR employees. Thank you!
Weather was good so replaced my indoor vo2 with an outdoor vo2 hill repeat session
As always, went out way too hard and made the rest of the repeats very tough! Glad I got a 0.99 IF ride in, after doing a few weeks of longer sweet spot sessions, I surprised myself by being able to hold my top end Vo2 watts for almost 5 mins on each climb.
Carillon… not today, but yesterday. The going got rough late but overall, I really feel like things are progressing. SSB LV1 is way more SS than I’ve ever done before TR. The improved pedaling and FTP work is really showing up outside, too.
I’ve been doing everything in the small chain ring in ERG mode. I may roll with the big ring tomorrow, based on @Nate_Pearson’s advice in the most recent podcast.
Oh, and I was pleased to see that the hard work phase of SSB LV1 ends this week. That just flew by… wow.
