Workouts not stressing Is it better to increase FTP or Intensity percentage?

Training
1

Looking for some ideas regarding adjustments to workout intensity and or FTP?

Issue: In July2018 start SSB LVI FTP 200
August Start SSB MV 1 FTP 228
October start SSB MV II FTP 200 wait 2days retest 208 retest after a week later 3days SSB 4 days off due to travel 212.
I then change FTP to lower 212 this week I did Mills VO2 IF 88 did not feel challenging so I increased intensity 105 110% IF changes to .91, Carpathian Peak +2 Threshold IF .88 I increase 105% IF change .97, Jepson Threshold IF .86, I increase 110% 115% IF change .93
I completed 90% of intervals within +/- 5w of pwr tgts, Still, felt I had a little more to give.
What are the Huron to do…?(Name the movie the quote came from :smile:
A. continue modifying workout intensity
B… Adjust FTP to equal my workout intensity increases
C. Do nothing and be patient
D. ???

Other details: Wheel on Smart Trainer, V3 power meter, Yes use power matching. yes calibrate every ride. Yes conditions for Ramp testing was similar,

thanks for your input

2

Did you do the ramp test correctly? I’d say do another ramp test - but maybe do the 2x8 FTP test instead.

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3

This happened to me and I just bumped up the watts by 5 to see how it felt. If it is still too easy do another 5. Best base block I’ve ever had.

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4

That’s what I’d recommend, @Junio.

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5

Okay, but I will wait until my light. I’m old fart so I will run the table this week then next week I’ll Ramp test. thanks for the reply

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6

Okay I will try it this week. Then when I take a light week I will ramp test again. Do you know if when you increase the intensity at the botton of the TR display is each % point equivalent to a watt?
thank for your reply

7

Yeah I dont know if I did it correctly… I tried to recreate the same conditions from my very first ramp test and I rode until I could no longer ride… pedals too hard to turn. I will try another Ramp test and if its uber low I will venture into the 8min tests. I will have to read up and get smart on the 8 min test. Thanks for your reply

8

I think it is % ftp used to calculate each segment. And it seems like it will always round down. So if your ftp is 299 i think 1% will be 2 watts.

9

My opinion is that you should increase your intensity incrementally, bumping it up, instead of retesting. Find one % that works eg 106% and keep it until the start of your next plan.

  • for whatever reason your Test came out low, it may happen again
  • testing again with a different test format (8- or 20-min) has other challenges and may leave you in the same situation
  • testing again comes at the expense of another workout
  • increasing intensity is easily done

The only downside is that your TSS will be overestimated a little; so what.

10

Schmidt,

That is my concern, Ramp test at the expense of a workout, it will have a domino affect on my current plan. I only have 3 weeks b4 the start of a new plan.

Do you know what the relationship is between a 1% point +/- and a watt?

Thanks for the reply

Junio