A follow-up on what I’ve done since my post on March 7.
I followed the 6-week Power Builder program using the 4DP from the March 7 (post-ToS) FF. The program ended today with another FF. The numbers (comparisons with the March 7 test):
FTP 187 (+9)
MAP 245 (-6)
AC 317 (+15)
NM 1050 (+168)
All this had the effect of changing my rider type from Pursuiter to Sprinter. I’m happy that I’ve nudged up the FTP, but also curious about the profile change. This would seem to be driven by the increases in AC and NM coupled with the slight decrease in MAP.
NM increased significantly in each of the two FFs that I have done since the initial one in November. I’m wondering how much of this is real fitness improvement and how much is getting the NM test just right (cadence, gear, sitting or standing). In this third FF I also started the AC portion standing for 5 - 10 seconds before settling down to a seated position (hope that this isn’t cheating).
In any case, it’s time to set the trainer aside and start with the main event, riding outside. I will of course put the knowledge of gained from my first indoor season to work to structure outside rides more effectively. It will be interesting to see how power numbers evolve through the season and what my next FF will tell me when we head back inside again.