I did The Chores on Sunday using my last 4DP settings which are sadly a year old. Can I assume that if I can complete the Chores on those 4DP settings, then in all likeliness, they are the same? Also meaning I haven’t gained fitness, but also I haven’t lost any? With work and family commitments, I haven’t had much time to train and wanted to know I was on the “most effective” 4DP settings.
Sorry for the obvious questions and what will probably be obvious replies.
For info, I did nothing in the week and had a 2ish zone 2 ride on the previous Sunday, so I suppose I could have been relatively fresh? The Chores were hard but doable, I didn’t struggle to finish but questioned my sanity a few times. Oh, and I did The Chores right after cleaning the toilet!!!
I will get round to doing a 4DP when life stops with the body blows, so for now, if your collective knowledge and advice gives me the obvious answer, I’ll keep plugging away on the current settings until I can mentally prepare for the 4DP. I was going to a 4DP on reduced settings to start getting my head into the zone, sort of for training. What would you recommendations be do a 4DP for training? 90% 95%?
Cheers for any help, however obvious or indeed, any advice that goes counter to the obvious. And apologies if this has been answered in any previous threads, I had a quick search and could not locate.
If you felt as exhausted as a year ago you could be fine.
I compare my max/min/average heart rate and heart rate recovery values and if they are the same in the same workout with the same average/normalized power values you are probably on the same level if your freshness/fitness are similar.
Personally I would stay away from a FF test since it is quite taxing if other commitments are already very challenging.
If you want to you can still do a Half Monty which is less exhausting if you want to be more confident in the assessment.
The “obvious” answer is to do a Half Monty. It’s only an hour at most, nowhere near as intense as FF and will get you close to your current FTP and MAP values.
Provence: Luberon last night and it hurt, probably more so that The Chores. That feeling of, “I’m not going to get through this” and you do, just! I think the 4DP settings are about right, although I’m going to get my head round a Half Monty and a full 4DP.
Cheers for the feedback.
Depending on your rider profile, Half Monty can either over or under estimate your FTP and MAP. The workout that will bring you brutally face to face with reality is Nine Hammers. If you can survive this without having to dial back the intensity during that last third or so, you’ve probably got the FTP and MAP set about right.
Thank you all for the feedback. In the plan last week was a recovery week and Saturday was a Half Monty. I took a brave pill (actually pre-workout drink) and a bottle of carbs pre-Half Monty and went for it. I wasn’t feeling 100% to start but got into it. The bite point came suddenly. @Salsa I was worried it had over estimated my FTP and MAP +19 &+16 respectively. Sunday didn’t have time to get out on the road as per the plan and just managed to squeeze in The Chores on tired legs with new power figures and whilst it hurt, like its meant to, I managed to finish it. Whilst it wasn’t the Nine Hammers, The Chores on fresh power figures the day after would seem to suggest the figures are legit.
Nine Hammers in the plan for Tuesday, but sadly I have a cardiologists check up that evening, so I may try and fit in Nine Hammers Wednesday, if my legs are ok after the cardiologist. He does a full ECG resting and a ramp test fully wired. Shouldn’t be too taxing hopefully.
The Half Monty is actually quite hard riding out the 20 minutes at the set heart rate. I expected it to be easier. It has got me in the mood for the 4DP at the end of this training programme though. I am fitter than I thought, but then I have been doing lots of zone 2 with my son at the weekend and fitting in the Sufferfest workouts mid week. Can’t wait to see what gainz there will be following the plan. Cheers for the advice again.
Awesome, thank you. “Really the only way to know for sure is to see how you feel on your next hard workouts”.
I guess I’m gonna find out it in the next few workouts. My heart rate did go higher than previously so maybe I hit the test fresher. The workout the day after went fine, but with the Nine Hammers and Attacker coming up, I’m sure I’ll see if they have over estimated. For info, my 4DP profile is a Sprinter. (albeit slightly fat one!!).
I wouldn’t do nine hammers before a stress test as you are going to want to do your best on whatever test your cardiologist is having you do. Do your best on that test and then adjust your training after that. Your cardiology test is your “A” event for this week.
@Mecons Nine Hammers will certainly not be done before the cardiologists appointment. Thanks for the concern. I will save it as a special treat for the day after.
It is in the plan for today with Crescendo Wednesday and Attacker Thursday, so I was planning to replace Crescendo with Nine Hammers tomorrow. I don’t imagine the cardiologist stress test to be too taxing for a Sufferlandrian. It will be more of a Primers session for the next days pain. I have yearly check ups with my Cardiologist as my half brother died in '95 due to cardiomyopathy. It is precautionary. So far my previous three check ups have been fine. I’ve found the healthcare in Belgium much better than my original native country of the UK, so I will continuing taking advantage of it and having my regular check up.
Nine Hammers done last night and it was sublime. Cardiologist gave all clear for another year. He was a little concerned am doing too much intensity (just following the 12 week All road on 2:1), but acknowledge my heart rate and blood pressure recovered quickly from his test. Ultrasound and ECG check out, so I treated myself to Nine Hammers last night.
Oh my, forgot how painful it was. Set 1 and 2 I thought there was something wrong because whilst it hurt, I thought it would hurt more. Then #3 came along and the Hammer hit hard, 4 was doable, then came #5. I then realised that there was nothing wrong with the settings, they were spot on. Suffice to say 8 was a killer and how on earth I got through Hammer 9, I don’t now, but I dug really deeep. Shell shocked afterwards but a real sense of achievement when the shock subsided. I wonder if my legs are up to Attacker tonight. Cheers for the advice guys.
I can say that I think my last Half Monty have the power settings spot on. I scraped through Nine Hammers, barely, which must mean all the settings are good.
