I’ll share my experience, as I just began training in earnest again yesterday after getting hit by the double-whammy of the flu followed closely by a sinus infection which kept me off the bike for all but 3-4 days in between Thanksgiving and Christmas.
*Thanksgiving day … did my final “healthy” workout. FTP 300
—-Was out of town all weekend after that at my daughter’s dance competition (cue ominous music). No training.
—-Returned home Monday, my normal strength day and felt depleted so skipped it.
*Tuesday, November 30th (day 5 off the bike): woke up with what I thought was a very bad head cold. It continued to worsen and on Saturday, December 4th went to the doctor where I tested positive for the flu, which was day 4 of feeling sick.
*Started feeling better on Thursday, 12/8… I gave it one more day (at this point it’s been 15 consecutive days off the bike) and then did a one hour test ride in Z2 on Saturday. Felt good, so did the same on Sunday.
*Monday, December 9th was a scheduled off day, so I stayed off the bike. Decided to resume normal training on Tuesday.
—-Tuesday: 90mins Z2 - success
—-Wednesday: 2 hours SS - success
—-Thursday, 90 mins Tempo - couldn’t complete. Felt lightheaded and abandoned after 60 mins.
*Friday, 12/16 - visited doctor, diagnosed with sinus infection, prescribed a course of antibiotics.
*Completely off the bike from 12/16 - 12/25. I was feeling better by the 23rd, but stayed off out of an abundance of caution.
*Week of 12/26 - 12/31: kept a more-or-less normal training schedule but all my rides (4) we in Z2 between 1:30 - 2:15 in duration.
I responded well to the week of Z2, so I began my training in earnest yesterday and promised myself I would adhere to the TR AI FTP number.
January 3rd, 2023: FTP 278
I don’t know if I have any advice for anyone. I, too, had my flu vaccine this year. I thought I waited long enough to avoid the common follow up infection. Maybe I went too hard … I don’t know.
The FTP drop is a total gut punch. And, unfortunately, my SS workout yesterday more or less confirmed it is accurate. I did 4x12 yesterday at 250W … and 45 days ago I was doing 2x45 tempo workouts at 255W with a HR that was 10-15 BPM lower than yesterday.
I spent the better part of yesterday feeling sorry for myself … I had a training goal of getting to a 315-320 FTP this year, but now that seems completely unreasonable. I’m hoping it somehow takes only 2 months to get back to pre-illness levels.
Back to work, I guess🤘Many others have suffered far more disastrous setbacks with consequences much more significant than an ego bruising FTP decline.
Good luck to all. Stay healthy.