As
I mentioned a couple months ago, I allowed my fitness to drop pretty
low this past summer. Things got away from me. Enough that it became a
concern. After a few substandard Functional Threshold Power (FTP) tests,
I needed to get my act together in preparation for upcoming goals.
We
typically want to benchmark the beginning and end of a training plan.
What was our level of fitness as we begin and how much did we improve?
The FTP test is also used to establish our training zones. Those zones
will change as our fitness improves. That is especially true for those
training with a power meter. We repeat the test as required to ensure
that our training zones are accurate. When fitness progresses at
expected rates, we can get by without testing. When fitness levels
becomes uncertain, we test to confirm our training zones and continue
forward.
After a couple months of
improved focus in training, it was time to see if I was getting myself
back on track. I also wanted to create a benchmark for comparison.
Benchmarks are important as we need to monitor fitness trends both up
and down. How does my current fitness compare to this point in previous
years. Establish a personal database of fitness levels at critical
junctions on the training calendar. As with any scientific experiment,
the more you repeat the test, the greater the value of the results.
My
previous FTP test was September 13th. I have been training consistently
since then. I did a couple recent races. Then took a few days to rest
and re-energize. On Thursday, I repeated the FTP test.
The
result was a pleasant surprise. From April 2013 to Sept, I benchmarked a
slow but steady decline of 11%. This recent FTP test result illustrated
a 10% increase. That is something to get excited about.
As
power is influenced by body mass, we also have to consider weight gain
or loss as we create our benchmarks. A person with more mass, has the
opportunity for more muscle mass and greater strength. Additionally,
gravity is pulling our mass down on the pedals. Typically, higher mass
creates higher power.
We
know that higher mass is often a burden when cycling. Especially when
climbing. Ideally, we want to increase power while minimizing body mass.
The reason I mention it is because during the time between my recent
FTP tests, I lost 5-7 pounds of body weight. That makes the 10% power
improvement a little more exciting.
How
did I make such a noticeable gain? One day each week, I did a long ride
of up to three hours containing a 60-minute Tempo interval. Two days
per week, I did shorter rides containing Sweet Spot Training (SST)
intervals. I worked up to 4x20min SST intervals. Those are the intervals
that build our engines. It is not a coincidence that I did 20-minute
intervals. I was preparing to repeat the 20-minute FTP test. When you do
4x20minute intervals just below FTP, one interval doesn't seem so bad.
That is exactly what intervals are for. Overload in training to
stimulate an adaptation in the body. The results of the adaptation make
the test, race, or event seem easier.
So, I got a little boost as I get ready to begin my next segment of training. Am I back to my old self? All race-ready? Absolutely NOT.
I have not been doing the shorter and more intense efforts required in
the races I plan to do. I have not been climbing which will determine
the outcome of my events. I am just beginning to get race-oriented. I
have plenty of work remaining to be done. I am on schedule and ready to continue.
Thanks for reading.
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