Also did FF today as the culmination of the ToS recovery. The results are a bit of a head-scratcher. Here’s the context.
Last year was the first time that I started using a power meter pedal. FTP at the end of the outdoor season was about 200. My first FF in late November returned a Pursuiter’s profile: NM 714, MAP 239, FTP 181, AC 305, LTHR 139 (I was not using a HRM at the time). FTP was down compared to outdoor numbers, not uncommon according to info on the Sufferfest site.
I began the All-Purpose Road Program, along with strength training. HM on January 9 bumped FTP to 198, MAP to 263, WooHoo! LTHR remained at 139 (I was by this time using a HRM). Subsequent training used these values to set targets.
I signed up for ToS, which started on the date that my original All-Purpose Road Program would have ended with FF. I substituted the last two weeks of the ToS prep plan for the last two weeks of All-Purpose Road and deferred FF to the end of the ToS recovery plan.
I started FF today well rested, nourished and hydrated. Not super-pumped, but in no way feeling sub-par. Results are NM 882 (+168), MAP 252 (+13), FTP 178 (-3), AC 302 (-3), LTHR 145 (+6).
So, more or less held onto the MAP gain indicated in HM, but back to square one on FTP. The big gain in NM is gratifying. But I’m wondering how much this of this is a real improvement versus having a better grip the second time around on how to do the test.
Two questions come to mind:
- How does HM relate to FF, especially on FTP? Is it more accurate for some rider types than others?
- The workouts suggested by All-Purpose Road obviously did a good job of improving what I was relatively good at (MAP), but did squat for my weakness on long, steady efforts. Is there a better alternative among the Training Plans to improve this? Time Trial, maybe? Or a DIY combo heavier on FTP-focused workouts? As noted in the information on rider profiles “genes are genes”. I doubt that I will ever be a Time Trialist or a Climber and I’m OK with that. But it would be nice to bump up FTP and maybe get dropped a little less on climbs in the coming outdoor season.
Speaking of the outdoor season, are there ways to adapt a training plan to outdoor use? I do love my Kickr, but it’s still second best to the real thing and I will almost certainly be outside before the end of another 12-week program.
Apologies if I’m rambling. I’d love to hear if others have had similar experiences and any comments and suggestions are welcomed.