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FTP test 2 weeks post IMFL?

Carlo_TangonanCarlo_Tangonan
in General Training Discussions

 Hi!  New here and just starting my training again after IMFL just over 2 weeks ago.  I am doing a 6-week run focus and started my baseline testing.  I did my 5k run test and that went well 3 days ago.  But last night and today, I tried the TR 20-minute test and just couldn't produce the power I was making last month.  Last month I was able to hold 238w avg for 20 minutes.  I was targeting 240w avg.  Blew up at after 5 minutes last night.  Today, I could only produce 230w avg for 10 minutes.

Am I just not fully recovered yet?  Should I just go easy first on the bike and maybe test again in a couple of weeks?  Should I expect my FTP to be a little lower now since I really haven't done any intense riding in a month?

Thanks in advance and I hope to learn a lot from you folks here.

Comments

  • novaavantnovaavant
    What I'm seeing is that even though the soreness goes away pretty quickly I cannot do much with any type of intensity. I would start with this ebook which is a good read and take it from there.

    Your Transition: Ironman Transition Training Plan eBook https://www.box.net/shared/n6m7ebk50b
    Your first resource is this eBook we have created. Without a doubt, your ability to recover from your Ironman -- both physically and mentally -- is a key factor in determining what's next. This eBook contains both practical and specific guidance as to how you can best "bounce back" from your race day experience, as well as a four week transition training plan to guide you.
  • John WithrowJohn Withrow
    Carlo-- I also did IMFL. I did my first bike since IMFL this morning and it was nothing more than an easy spin. I tried my first easy run (with strides) last Thursday which was a mistake because I strained my calve and made my quads sore. Bottom line, don't expect to be able to do the same intensity so close to an IM. I would plan to be more serious in another week or 2...
  • Carlo_TangonanCarlo_Tangonan
    Thanks for the responses. I will look into the ebook. I feel relieved now.
  • Nate ParadyNate Parady
    I've heard Coach P say, 2 weeks Off followed by 2 weeks of easy aerobic, then see where your head is at...for a basic post Ironman plan...

    My foot/toe is still not ready for even some easy running...I may sneak in an easy bike over this weekend. Mainly I'm not trying to worry about schedule until after this weekend.

    My goal is to be ready both physically and mentally for Jan OS...
  • Carlo_TangonanCarlo_Tangonan
    I've had 2 weeks off. So I should just be starting this week and next with easy stuff then. Gotcha!
  • irahelpirahelp
    I'm doing functional strength training(TRX), ! Out season was just way too long this year! Still doing biking, running , but is going to be a progression!
  • GeneGene

    There shoudn't be a need to retest 2 weeks after an A race.  Your FTP should have been well nailed down on raceday.  IF you feel like training again, use your IMFL FTP.  It is only two weeks old and hasn't changed enough to affect training zones.  Just rock it til you can put more training in and get a bump. An immediate drop 2 weeks post race is probably resiudual fatigue. 

  • Carlo_TangonanCarlo_Tangonan
    Great advice folks. Good thing it's Thanksgiving week. Just gonna ease my way back this week and hopefully with the extra calories, I will have enough matches to burn!
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