failing to hit bike zones

salzmadh

 Team-

Currently in week 15 of the intermediate outseason plan.  During week 14 increased my FTP from 217 to 229 with a test of 235 for the first 20 min and 225 for the second 20.  In the past 2 weeks I have been unable to hold any of the 100% intervals.  Part of this may be due to the fact that I have been travelling nearly the entire time and have only erratically been getting in workouts (both bike and run).  I'm trying to figure out what to do with regards to my current zones/FTP.  I worry with the 235/225 that I went out way to hard for the first 20 min (I do recall holding on for dear life the last 6 min or so of the second 20 min) and that my current FTP is erroneously high.  Should I drop back to the 217? average around 225, or just try the lower end of the zone 220ish?  If I do use the SWAG approach to dropping FTP, how long do I keep it there?  I train with a computrainer in the erg mode so after setting the watts for the work-out and hitting start the train leaves the station and hope for the best.  Note - for the first 14 weeks, I was on target, used the same erg approach, hit the intervals, still felt the work, but was able to complet the wko's.  Alternatively, do I just leave it where it is and hope for the best?  I hesistate to do this as I am blowing up midway though the planned wko.  For example - today wanted to do thursday's wko as I was out of town and planned for 8/10/12/10 @ 229.  At the end of 10 HR was too high for me on the bike, legs were done.  

Thanks ahead of time for all of the suggestions,

David

jhbinsc

Have you considered doing the intervals @95% instead of a hundred? Or taking a breather and recovering a bit?

tim cronk

X2 on 95% its amazing what 5% relief can do. After my last FTP test I had a running race coming up so I allowed myself several Bikes at 95% instead of 100% and 80% instead of 85%. Gave me a bit of a break , allowed me to adjust to the new numbers , and I called it a taper of sorts leading into the run race. And your still within the guidelines.

tim cronk

X2 on 95% its amazing what 5% relief can do. After my last FTP test I had a running race coming up so I allowed myself several Bikes at 95% instead of 100% and 80% instead of 85%. Gave me a bit of a break , allowed me to adjust to the new numbers , and I called it a taper of sorts leading into the run race. And your still within the guidelines.

Brenda Ross

I agree with the boys. Remember that we have a range and working with it is still work. I would sit at 95% and see what comes of it. You test for a reason. I remember last year how I felt when I got my new zones. Yowzers, but after a couple of weeks things felt better. I would stay with the new zones and just do your best to hang out at the lower end. JB and Tim both ride with power and have given good advice. I would take it and run.

Joe Matchette

@David - In addition to dropping towards the 95% number, please consider further breaking up your intervals. If the plan calls for a total of 40 minutes of FTP work (per your example), there is absolutely no reason you can't break that up into smaller chunks. For example you could go 10, 8, 8, 6, 4, 4; all with as long and as easy a recovery as you think you will need to be able to get the next interval.

As the Coaches say, there is no need to follow the plan into a brick wall.

Have you read the wiki article on Workout Triage? http://members.endurancenation.us/Resources/Wiki/tabid/108/Default.aspx?topic=WorkOut+Triage You might find that you have to go all the way to "bagging it" and take an unscheduled rest day.

Oh yeah, one more thing -- your FTP *is not* erroneously high. You earned it fair and square..... While a lower Power in the 2nd set is not necessarily ideal, it does not invalidate your test in any way.

What you are encountering at Week 15 is not unusual, so please do not get down on yourself.

salzmadh

 To all-  thanks for the helpful responses.   

@joe-good points, thanks for the wiki link and the confidence boosting thoughts on the FTP

@jeff ,tim, brenda - yes, I will definitely think about dropping to the 95% for the next wko and see how that works out.   taking scheduled day off today and then I'll see what tomorrow brings, 

-David

tuckerm

So let's see you did the 8 week FTP block. Then you did the 6 week VO2 block right? Now you're struggling. I have this correct right?
Ok, welcome to the club. You certainly aren't the first one to experience this. Its quite common actually. A few questions. How did you approach the VO2 intervals? Right on target? Overachieve? Do you need to use the erg mode? Regardless of the questions you're tired. It's common for this to happen.
At a minimum I'd dial back the wattage 5%. Maybe even take a breather this week and only go for 80-85% for your intervals. But you really need to take a step back because you're banging your head against a wall and you will just get discouraged.
Hope this helps.

Coach Rich

All good points from the team. 95% is still good work and I'd rather you keep the zones and sort out what works for you in real time.

salzmadh

Update- (Success)

Week 16 tuesday ride, planned for 95% of FTP, added 1 extra minute to the rest intervals.  Held the intervals, at 95% FTP as programmed in erg mode.  Victory in my book, it looks like I am back on track, and feel appropriately tired but not completely destroyed as I was the couple of rides after only half of the scheduled work.  I will probably continue at 95% this week, then start to slowly move back up to 100%



@Tucker - For the the VO2 intervals - I was on target, used the erg mode to stay honest.  actually I use the erg mode all of the time except for FTP testing.  I prefer the "set it and forget it approach".  You're right about the sensation of banging my head into the wall...that is what it felt like, hopefully I am now through the wall, at least for the time being.  Probably was a little more tired than I was willing to admit with all of the travel I have done recently.

-David