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Aaronson - question about working up my FTP

MattAaronsonMattAaronson
in Coaching Forum 🧢

Hey Coach P, looking for your thoughts on something.

I did my FTP test and although I have a lot of work ahead to rebuild to where I was, I was pleased that my starting point is (slightly) higher than this time last year. During my test, my 5' portion was 302w and my 20' portion was 258w, for an FTP of 245w (my max last year was around 260w). The resulting VO2:FTP ratio is 1.23, which seems within the normal range, although for me personally, I think my "normal range" is a lower ratio based on my physiology (I'm more of a diesel engine...my highest VDOT is always at longer distance, I excel at ABP rides, etc).

Do you think I'd be better off doing longer-interval 110% biking on Thursdays instead of the VO2 work, e.g. the "5MH hack" some of us did last year based on your advice. I know there are some longer 110% intervals later in the plan but it is limited vs. last year's 5MH and I just wonder if that work would be more effective at working my FTP upward compared with the VO2.

Thoughts?

Comments

  • Brenda RossBrenda Ross
    We do end up doing those Matt after 8 weeks.
  • Coach PatrickCoach Patrick
    @Matt, as a V-E-T-E-R-A-N member (for all the lurkers out there) you have flexibility in how you approach the OutSeason. I don't think the 5-Minute-Hack is sustainable for the full 14 weeks...I'd say maybe 8...so you can choose to start them now into first test of week 8 but face the fact you won't have a new weapon in your arsenal for the final 6 weeks of the OS. IOW, part of the "hold off until later" plan is to get you ready to do that 5MH work....I guess you could do 6 weeks as planned and final 8 with the 5MH...what say you to my reasoning? image
  • MattAaronsonMattAaronson
    Thanks for the input P. I get the logic that if you deploy the weapon too early you run out of tricks at the end. But it's a powerful weapon and I want to use it!! I'll take a look at the calendar and see how this might come together.
  • Coach PatrickCoach Patrick
    Okay! I like the weapon analogy....use it, but carefully so you don't get hurt!!! image
  • Brenda RossBrenda Ross
    I get the logic that if you deploy the weapon too early you run out of tricks at the end *giggle*- Sorry Matt, but unfortunately I was not thinking of cycling when I read this.
  • Gaudir8Gaudir8
    @BR good golly this early in the morning in the gutter! ......... I like it!
  • Coach PatrickCoach Patrick
    DETOUR...abort...back on track!!! Micro Threadus Interruptus!
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