Has anyone else's FTP decreased over the OS?
Finishing up November OS (first one, first time with power), and the last few weeks have been getting rough. Initial FTP test was 145, then at first retest before starting V02 it went to 157. V02 was a little funky as I had a broken rib during those weeks but I did manage most bike workouts, and managed a small FTP bump to 160 (= 3.1 watts/kg, so that made me happy!). Since then, though, it hasn't been great. Over the last month I have seen a steady decline in my watts during my FTP bike workouts. I started hitting the workout intervals at 1.00, and gradually declined to .97, .96, and then it got to the point where I could barely hit .95. I could still hit my V02 goals, however, and my ABP pace. With the bike getting progressively harder, and as I started to feel more and more beat up, I decided it was time for a break. For the last week, I did ZERO on the training schedule, and I really needed it! The mental and physical stress of training had clearly gotten the better of me. I did get back to things this week. Started slow and did a 2 x 10'(3') bike workout, which I could hit at .99 and 1.006, but I couldn't have done more than that.
Run has been stable at vDOT 44-55 all through the OS (which doesn't surprise me. I've run this pace forever and I think it would take a lot of run focussed work to bust me out of this). The only change was that I was not running at the time I recorded my peak FTP, on account of the broken rib. And even when my bike FTP was getting harder and harder to hit, my run paces were stable. I've always made gains more easily on the run than on the bike....
So, wondering from OS vets what I should be doing with this. Is the plateau/drop in FTP a result of overtraining, adding back running, or both? How would you proceed? Re-test FTP even though it would likely come out lower? Or keep working at the low end of the current range? I want to keep working and enjoying training, and do not want to dig myself into a hole. The temptation is to work harder and hit those numbers again because I did that before, but I also don't want to run myself into a brick wall!
In terms of race plans, really.... don't have anything firm right now. I was planning to do KS 70.3 but have some ongoing shoulder issues so I can't swim. I am thinking that I would take a couple of transition weeks and then upload a HIM plan anyway, just because I have some run and bike events on my radar this summer and they are longer distances. So I wouldn't mind that level of activity/training.
Would greatly appreciate feedback from anyone who has been there before! Thanks Jenn
Comments
This was after just a 6 week break from my previous A Race, last season. During that 6 weeks I did the preOS training plan in the Wiki (some FTP bike and running). My previous best FTP was at my A Race of 225 watts.
I didn't improve my FTP during the 8 week first block although my running did. I really struggled with the VO2 max block and had to have a some time off through deep seated fatigue. My FTP dropped below 200 watts. But now a few months later, it is 211 watts.
My thoughts on my OS are these:
1 I should have had a complete rest (at least 4 weeks) after last season so that I was fresh for the OS.
2 I appear to be able to improve the bike (based on last season) but not the bike and the run at the same time.
3 I need to be careful with the VO2 max block because it caused me to dig mysef into a deep hole.
I don't know wheter any of these issues apply to you — just my experience.
PS I have taken a fair bit of time to learn how to suffer through 2 x 20 min test to get a good estimate of my FTP — its taken over 12 months to really nail those tests!
If you do the right thing now, you probably won't see a long term dip in the FTP, in fact you may see a gain after absorbing the work. But if you keep testing yourself, nervous about your fitness, never really letting yourself rest, this sort of thing can go on for a few months. Take it from someone who knows.
Good luck!
Sounds like you could use some serious rest! Recover!
Since you don't have anything planned I suggest you remain in the Beginner Out Season. Take your rest as suggested above and approach the OS again without the initial test week one start in week two. In the wiki is guidance on adding swim to the plan on your days off Monday and Friday as when your shoulder can handle it. This will give you some structured training without stepping into a plan you can't handle. The HIM plan has lots of swimming that you can't do anyway so why aggravate yourself with it. With the OS you can always bump up your bike / run as you see fit. The plan pushes bike fitness which you have the time for since your shoulder has an issue and your Vdot is at a good place.
Jenn,
I agree with more rest. In my first OS I was very consistent with the workouts and after wk 14 test I just held my FTP at the wk 20 test. During this time is was just hitting the zone to .95. I then took 1 week transition and got sick so it made two weeks off. I came back to the IM plan more rested and saw increase to my FTP over the IM plan. These were not a great as the OS but still an increase.
Also realize that after coming back with zero training you will probably be a little flat. Finally you did the OS work with a serious rib injury and kept training through it for the most part, so don't discount that in adding to the 20 week toll of the OS.
Gordon