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Really struggling holding FTP ##'s

Trent ProughTrent Prough
in General Training Discussions

So I did some really good down time in the 2 transition weeks and went on vacation blah blah blah.  Then jumping back into training and General Prep 1 I had an OK first week back at it, pretty much like expected.  Then wham!!  The 2nd and 3rd week have really been a struggle on the bike to hold even close to my FTP numbers.  I'm talking like 10 to 15 watts lower is all I've been holding and then on the weekendd rides on the 80 to 85% stuff I've only held 80% most of the time.  I'm not sure if it is the down time and I'm just not back up to old self speed yet or if it is something else.  It has really felt different not holding the numbers.  It like just that the legs won't push it, they get all tight and almost numb, but I'm not really breathing that hard at the numbers I'm only holding and when I'm done with the workouts it feels like I did work but not like I killed myself like I normally felt after workouts.  Any suggestions out there would be nice.

Comments

  • Coach PatrickCoach Patrick
    Given that you just rested, I would go another week...could be your body is just ready to get outside and put some miles on your legs without the focus on the FTP stuff...I hit that a few weeks ago and my interval-fu is weak (but can still put up good overall ride numbers). Tell us what happens this weekend!

    P
  • HayesSanbornHayesSanborn

     Same bike and same position? I'm always a bit lower in the TT position which is what I ride normally outside. Inside, road bike and sitting up = more wattage. 

    Takes awhile to get those watts up in the TT position....at least for me.

     

  • dan_forbesdan_forbes

     Hi Trent,

    Judging by your numbers, I really can't give you advice!  But, I tend not to focus on RPMs a lot (maybe foolish, but I usually am in the upper 80's when I analyze) and I find when I'm frustrated and not hitting my numbers, I drop a couple of gears and mash for a while bringing my watts up and I find I can hold the watts better at a lower RPM when I'm not feeling it.  That being said, I've only been doing intervals inside and not long rides outside.  My longest intervals being 20' right now and only 2 sets of them.  Other than that, from all that I have read, if you cannot keep within 5-10% of goal wattage, something is up with nutrition, sleep, hydration, heat, etc.... and you should bag it to err on the side of caution.  I hope that helps some.  Good luck with IMLP, it was first IM last year and I loved every minute of it (because I was going slow enough to smell the roses!!).

    Dan

  • manconamancona
    Hey Trent, same think happened to me last year. I took off almost two full weeks after the OS and when I came back the next month sucked. I just couldn't hit the intervals on th ebike ...interestingly my run legs were fine. After that month, things were fine again, I started holding 100% and within a few weeks I had a new higher FTP. Sometimes the body just does what it wants no matter what training or rest we through at it.
  • tuckermtuckerm
    Trent, this happened to me as well after leaving the OS. I have had trouble holding my FTP in the TT position. I just thought it was what Hayes said that it would eventually come back with more time outside. What I did was go get a fit Friday. My Saturday ride was so much better. The workout didn't call for any FTP intervals, it was all 80-85%, but there were times when I just spinning fairly effortlessly and I looked down and was hovering right around FTP. My case may be a little different, the guy raised my seat almost an inch, but you never know what a tweak may do.
    Good luck and I am sure you will be back crushing it soon enough.
  • DocHoffartDocHoffart
    Trent,

    I think it's the Lotus. Driving around with an ear to ear grin really saps the snap out of the legs I hear. :-). Don't worry...you will be a monster again soon.

    V
  • manconamancona
    Just thought of one more thing... didn't you have a nice ~10 watt FTP bump on your final test. Think about how hard the next week or two of OS is after a 10 watt increase... that plus the 2 weeks off could make for some challenging workouts for a little bit.
  • Trent ProughTrent Prough

    Great advise from all and I do think it is a compilation of all ideas a little bit.  I kinda knew coming back from vacation,  ending the OS with a crazy new FTP and on the road bike outside, coupled with a minor little hyperextended knee injury that coming back and into the swing of things on the tri bike, in the cold again, outside would throw some curves at me.  I'm just one of those "you know" guys that think that nothing should get in the way of continuing to improve etc..  I think I'll just retest next week in my speed bike day, get the new FTP and go from there for a little bit because looking at numbers that don't get close to your goal just seems to drive the joy and ego right out of ya.

    On a lighter note I did have a good day today on the bike after the debocle yesterday trying to hold FTP intervals and failing miserably again.  Today I held 84% to 86% for every section  I rode and only took four 2 minute drink/rest breaks on the ride and finished the entire ride at a84% and went a little over 41 miles in 1:48:17 and it was breezy out there even.  So maybe I'm coming back a little or maybe the body just aint ready for FTP intervals yet like P said and it'll let me know when its ready.

    Again thanks all and hey Vince if the bike problems persist I'll just put more ride time in the Lotus

  • Trent ProughTrent Prough

    Well things are coming around a little better.  For today's 2X10 @ FTP and 1X15 @ FTP  I held 98% on the 1st 10', then 98% on the 2nd 10', and the final 15' I held 100% for 10' then blew up and held 95% the rest of the way after a 30 sec. spin out.  So all-in-all not too bad considering what was happening the last 2 weeks.  I'll see where i am really at next week when I test but am finally feeling back to some what normal on the bike. 

    Crazy thing is how my run has held through fine at the new crazy paces and they don't feel that crazy hard either.  Guess I'm always used to seeing improvements on the bike and maybe only a little on the run, but not this year.  Maybe the crazy power clinic helped my run more than the bike.

  • Chris GChris G

     There really seems to be something to the fact that we are not seeing gains on the bike AND the run over the same OS.  

    Whatever it is you best get it straight soon as rumor has it there is a little race up the road from my camp in the adirondacks in exactly 100 DAYS!

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