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Physiology ?

Keith WickKeith Wick
in General Training Discussions

Here are the test #'s from my OS.  For the weeks prior to the last test, I did the bike focus where I was biking 4x per week with 2 FTP sessions and 2- 110% seesions per week.  The last two weeks of the OS, I wasn't hitting the 4th bike as the legs were completely trashed.  Since that test (#3), I struggled to ever hit the numbers I put up in the last FTP test.  While doing the GF plan I tried shortening the intervals, tried lowering the power 10 watts, tried extended rest days, etc.--nothing helped.

Test 1:  215 ave 204 FTP 253 (5 min)

Test 2: 226 ave 215 FTP 269 (5 min)

Test 3: 244 ave 231 FTP 281 (5 min)

I finally took a week and did nothing, then retested yesterday.  Here are the results:

Test 4:  222 ave 211 FTP 272 (5 min)

Here is my physiology hypothesis:  Based on my history of sports, everything I've done was fast twitch, explosive stuff (basketball, lacrosse in college).  I remember at about the end of those seasons (which closely coincides the length of an OS) I would just be tapped/trashed.  Since starting with EN and triathlon 5-6 years ago, I feel this is a similar pattern where I make gains, but then hit a wall and crash.  My question with the OS is this---It seems I have more fast twitch muscles than slow twitch, so am I still using/recruiting all those fast twitch fibers in order to build strength during the OS, but then those fast twitch boys just burn out?  Would it serve me better to set my FTP at 90% of my 20 min ave power vs 95% of my 20 min ave power to really focus on those slow twitch boys & not burn out the fast twitch guys?

Other option is to really build in some off weeks--say 8 weeks on, 1 week off, etc.

I'm tired of hitting this wall and dropping 20 watts.  It's literally 2 steps forward, 1 step back.....but I have to figure out how to take 2 steps forward again.

Thanks for any insight as I'm tired of insanity---doing the same thing over and over and expecting different results.

 

Comments

  • morpheusmorpheus
    I skimmed your physiology hypothesis and possible thesis and I moved on to the point you're trying to convince yourself of.

    When numbers start dwindling even when we're gnashing our teeth and cussing like a sailor during the interval....time to rest.

    I'm even kicking around the concept that I let this kind of pattern dictate when I rest. Not 8 wks on/1wk off or whatever. Feeling good, hitting intervals, making progress, having fun....keep working thru the week. Feeling blah, no mojo, struggling to hold z2/3 despite 4 double espressos....take a couple of days and work on my swim stroke or jog with the mutt.

    Anyways, I know where you're coming from. Our plans do take their toll on us and everyone 'responds', positively or negatively, on their own individual/life specific timeline. I, personally, have started to pick up that I should work my a$$ off with the wko's but I HAVE to recognize when to chill a bit. It may pay off in the long run, both in results and keeping it fun.

    good luck
  • Ralph MooreRalph Moore
    @Keith
    Basically, each of us has only a limited amount of increase in strength that our bodies can absorb in a given time. That is to say that no matter how hard you work, your muscles can only increase in strength a given amount (since the increase in strength comes in the recovery from the hard work) in a certain time. After a certain point, if you are working hard enough that your body cannot completely recover from the work intervals before the next work interval, you will notice a decrease in your ability to perform due to the incomplete recovery.

    I think that it has less to do with the fast twitch / slow twitch issue since the fast twitch would be used mostly in your VO2 work and would not come into play much in your 20 min interval FTP work. The underlying process is that you recruit / convert more slow twitch fibers over time to facilitate your FTP gains. How do your OS numbers this year compare to last year? Even though you noticed a similar pattern, were the absolute numbers higher this year? If the absolute numbers are higher than last year, you may just be getting to the point that your muscles cannot absorb any more as you near the end of OS.

  • Ralph MooreRalph Moore
    Keith,
    I had another thought after I posted above.
    Nutrition is also essential to allow the body to adapt to the training stress.
    you need to make sure that you are taking in enough protein and that you are taking in complex carbs instead of simple sugars.
    Omega 3 is also supposedly important to the recovery process.
    If your nutrition is not optimal, it will limit your body's ability to adapt to the stress of training and could contribute to the pattern you have noted.
    Hope it helps.
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