I filled my PDC with the short efforts some weeks ago and indeed the vo2 came one point down after it, FRC increased from 14 to 17kj or so. Confused me a bit first because i thought physiologically if i have a stronger glycolosis also my aerobic system must be stronger so it can deal with the byproducts from the glycolosis and i expected that my vo2 number in wko will rise.
But maybe it is just not calculated this way, hmm…, i think it’s more calculated like “if there is more power coming from the glycolosis then there is less power coming from the aerobic system (pyruvate & fatty acides)” … and this sounds also logical to me but it stands a bit in contrast with my glycolytic byproduct assumption.
Just checked out the energy contribution chart, it says ~5w 1,5% - ~7w 2.4% depending on the date range i choose.
You have interplay between two energy systems. If you are able to produce more energy anaerobicaly, it does not mean that you can also produce more energy aerobicaly. Take typical track sprinter - HUGE anaerobic power and capacity and usually quite low FTP. On the other hand you have TT’er - HUGE FTP and quite low anaerobic power and FRC.
Here’s the chart to better visualize energy demand in relation to effort duration:
Hey there, i also wanted to share my progression because i had quite some success with low volume plans since the beginning of this year. I first started with unstructured outdoor riding. Then i used coggans workouts from his books, that got me quite far. Two years ago i got into trainerroad an i have been loving it ever since. I did some riding indoors but my riding last summer was mostly outdoor, of course with the outdoor workouts. Then i got myself a smarttrainer in November of last year and it made all the difference. Power went through the roof.
Well i did the sweetspot base low volume 1 and 2 and then a sustained power build also low volume. I think i really hit home my recovery with this. Getting enogh sleep also was a massive gamechanger. And of course nutrition. I stopped focussing on loosing weight but rather on performance. Weight stayed the same but the power spiked.
Good job! Let yourself be inspired by your huge improvements: 40% FTP increase and 4,4% weight loss. Probably you gained muscle mass so your bodyfat loss is most likely even more than 5%.
After dialing it down in the fall and then ramping training back up in mid-November, by January 7 I was up to back up to 235 and I was stoked.
3 days later, my Dad passed away unexpectedly and I spent 7 weeks living with my Mom while we tried to sort out care for her. By the time I saw my bike again it was March and I was down to 215.
Given all that’s transpired, I’ve taken a more measured approach to my training this spring. I can’t say I’ve been more consistent, but I’ve aimed to chew what I bite, and bite accordingly, rather than biting off more than I can chew.
In April I was up to 228.
This morning I hit 243, my highest Ramp Test FTP ever.
I was pleasantly surprised, I think in part because without group rides (though they are coming back) it’s been harder for me to tell how I’m doing. Also, my headspace has been out of whack with family on my mind, so I just haven’t been feeling the juice! But whatever I’ve been doing has been working.
I notice that without the over/under nature of my weekly group ride that my ability to recover from hard threshold/VO2 efforts is still in early season form. But my sustained power is way ahead of where I’ve been before this time of year.
Back in the late fall I was working my way through MVSSB, so my base was pretty good.
When I got started back up with training in March I started out with a handful of endurance workouts and easy outside rides just to get back in the flow. Then I picked back up with LVSSB augmented with outside rides. I found that as much as I can get in a groove for two or three weeks on a MV plan, that I haven’t been able to be consistent through a whole MV block. With the LV plan I can hit the key workouts and then have room and capacity for outside rides.
I raced Cat 4 Road and Cyclocross as a Cat 3 from 2013-2016 and burned out. Had good results in 2015 from a coach, but only used Heart Rate. Started and stopped a few times on TR, but have small kids and I just couldn’t figure out riding and family responsibilities. Got bit by the bug to start racing CX again in Fall of 2021 hoping that things would begin to open up this summer. Of course over the years, I gained some weight and maxed at 187 but now I’m at 167.
With lockdown/working from home I started back on TR in October 2020 and stuck with the Low Volume plan. I’m not a fan of the ramp test, so I stick with the 8 min FTP test.
Beginning with the Low Volume SS Base
October 2020 FTP: 162.
December 2020: 197.
Low Volume Build
January 2021 FTP: 236.
February 2021 FTP: 254.
Speciality phase, Rolling Road Race
March 2021 FTP: 269.
April 2021 FTP: 287. <–Using the Assioma’s
Restarting Low Volume Sweet Spot Base
May 2021 FTP: 296.
June 2021 FTP: 309.
August 2021 FTP: 300. ← Ramp Test
The Speciality Phase II test in April 2020 began and I switched my power meter from the PowerTap Pro (hub based) to Favero Assioma’s. So this jump in FTP may be lower if I kept using the same equipment.
Thinking of doing the ramp test next time, the two 8 minute intervals are just brutal. I’m really happy with the results and looking forward to doing CX again this Fall. Saw my first decline in FTP, by 2.9% in August 21. Got included into the AT Beta in late June and had a bunch of VO2 and Threshold work leading up to a gravel event the weekend before the test. Definitely think more sweet spot would have helped improve the FTP number.
Edited a couple times for FTP updates and to improve formatting.
Did an FTP test today after a solid five weeks of training. Very happy with the results! Especially after having to make some pretty solid changes in my diet before the block. TSS was around 4100 for the month of May - WK1 21hrs, WK2 18hrs, WK3 25hrs, WK4 17hrs and WK5 12hrs. WK3 included a vEverest on Alpe du Zwift in 11hrs.
Results below:
FTP TEST PRE:
19 April: @289w (3.91 w/kg)
FTP TEST POST:
31 May: @309w (4.31 w/kg)
RESULTS:
End of 5 week block
+20w (+7%) / -2.2kg weight
First thing I would do is check power source indoor and outdoor. Especially with a one sided PM you might be off… Then start asking yourself if you gave it all on the ramp test. You may have poor VO2max and great threshold
It is indeed a one sided power meter I use indoors and out. I switched to Ramp tests mid season but now I’ve achieved my goal at the first attempt. I might switch back to an 20mins test (or maybe try an 8). I don’t know how accurate Garmin VO2max is, its sitting at 62 parts after a cr@p TT, the highest its been I think after a block of interval training and pre ERG was 75 parts. Its maybe just ERG I don’t get on with
High threshold in relation to vo2 max (so typical TTer phenotype, combined with low anaerobic capacity) and your ramp test would vastly underestimate your FTP. You cannot have high FTP and poor vo2 max
Went from 260 to 267 today. After my first 6 weeks with trainerroad. However, 260 was determined via a ramp test with Zwift and I think they determine FTP differently than trainerroad and it was set a bit too high. I was probably more around 250-255 when I started (had to drop FTP to 250 in the first week, 255 for second and third week to complete workouts). I also lost 1kg putting me now to 4.17w/kg. This month marks my first year with cycling and I’m pretty happy where I’m at and where it’s going
Just referring to this chart - I’m endurance trained/training on MTB - does this essentially explain why I struggle at VO2max / FTP tests yet I’m happy to ride for hours at a time at 3wkg?
