Ok here’s the deal. I do a 4-3-3 version of SSB MV as per @chadmcneese proposal. I went trough the first 4 weeks and it went really well. I tested 137. Workouts were easy. Increased FTP to 142. Went well again. Increased FTP to 145 went well until I hit a brickwall on Palisade. with a cramp at minute seven of the second set. Went on with my recovery week and through a week of anti-biotics for a teeth problem.
Tested on the ramp at 151. Now sweetspot feels like treshold. On Geiger +1 I did the first 24 minutes of work àt 151 watts. Toned it down for the third at -3% because at the end of the second interval I started to see stars and feel dizzy. Though breathing was very much under control and legs were ok. And the fourth at -10%. Average HR for the 4 intervals where 164, 166, 166, 162. Max HR I reached on the previous 3 ramps was 177.
I probably could have worked a bit harder on the last interval -7% or -5% instead of -10% but was toasted afterwards anyway.
Now my question is this…
Is it better to tone down the workout from the start?
Tone down during the work out to get the first few sets at high quality and tone down down the road if necessary?
Or just consider I overtested on my FTP and lower it to say 146 which would be -3%.
Ok maybe I just don’t know how sweet spot should feel and what I experienced in normal. On antelope -4 two weeks ago at 145 watts my HR for the 4 intervals were 142,146,152,153 and this time HR were like 20 beats higher. Maybe there’s something else going on. But I don’t get why I could test two days ago at 151 whith a 5 minutes at 185 watts on the ramp. And then struggle that much at sweet spot.
I must say the workout felt off right from the start. With HR reaching 143 at 76 watts and 150 at 98. While on the ramp it reache 133 at 79 watts and 138 at 96 watts. Resting HR is pretty much the same. Maybe there’s something else going on?
I probably had an off day. I did the first 7 minutes of taku this morning 3 minutes at 76 watts, hr 120, 2 minutes 91 watts hr 126. 2 minutes 99 watts hr 130.
So I wonder what to do when this happens. Call it a day? Tone down? Man up? Do whatever I can and tone down intensity along the way?