Season of Power Review- Feedback Please
I recently finished IM Lou with a difficult day...certainly not the outcome I expected at the beginning of my season but perhaps exactly what should have been expected on race day...perhaps I went into the race with a bit to much hope and incorrect assumptions.
I have put together a short screencast of my changing power profile over the course of my training which in retrospect tells me a story..but would like the Haus feedback on my analysis/review.
http://screencast-o-matic.com/watch/clQ1cAM7u
Any thoughts/comments/feedback (especially on my interpretations) will be greatly appreciated....Thanks for taking the time.
0
Comments
While I am no WSM, if I had been you, I would have jumped back on the trainer as soon as I could after the crash and try and rebuild my FTP for a couple of weeks.
I would then test and resume my IM build.
I tend to lose about 10% of my FTP if I do nothing for 4 weeks.
Jumping back to FTP intervals after that 4 week break (and using my new lower FTP), I very quickly get half of the decline back in a few weeks — in other words, I am only 5% down on my FTP from, say, 6 weeks earlier.
YMMV.
http://www.screencast-o-matic.com/watch/clQjcNLhm
Coach P - thanks for the response.....Lots of learning for me here.... First the THE OBVIOUS EXECUTION LEARNINGS - 1.) I still need more time the saddle learning to ride with low VI... I simply don't have this skill yet...2.) In race adjustment- managing down the intensity/hr is one thing..but I needed to up my fluids unitl I was in balance...not stick to my plan which wasn't sufficient
But the BIG BIG Learning/validation for me...was that post my accident...I clearly sacrificed/threw away my high end fitness(FTP) at the altar of endurance volume...this was my biggest mistake.....I though I needed the volume even though I had multiple rides in the 60-75mile range under my belt.....and so I crushed myself that first week back on the bike with the BIG BIKE VOLUME WEEK ending with IM RI 70.3....then the following week was a recovery week...then the week of my final RR....those 3 weeks essentially that last FTP graph...was ALL VOLUME no intensity as you noted in the screencast...."looks likes you didn't do the FTP work"...essentially I didn't...I substituted the big volume work....in retrospect ...and given a better understanding that...the endurance side of the equation comes cheap....I would have stuck to the planned training protocol.
This was all very helpful as it helps me put my training in perspective...and gives me some good ideas on improving in 2013...thanks again.