I surprised myself and now I’m a little anxious about my next training period…
On Sep 2, my result from a 20 min FTP test was 230. It was a beatdown and I gave it everything I had. It was within the range I expected. Since then, I have been doing consistent SSB1 style workouts on Zwift and and just a few 1-2 hour hard MTB rides. Partway through bumped up the FTP without testing to 240 because they felt too easy.
Today I did my first ramp test and first workout on my new H3 trainer. I also logged the data with my 4iiii and Garmin.
TR’s result from my Saris H3 was 261w. In disbelief, I looked at the Garmin data from my old 4iiii - the 1 min max power at 21:00 was 347w. So multiplying that by .75 would be 260w (am I doing that right??). Pretty darn close so I am ruling out calibration issues between the equiptment.
The last 10 weeks was very focused on diet and sleep. I averaged between 8.5-9 hours of sleep a night. I maintained a slight caloric surplus and ate well:
Typical breakfast - large bowl of oats, 4 eggs, banana. Pre lunch snack - protein shake and snack bar. Lunch - 1/2 lb beef or chicken, 2 cups veggies, rice or sweet potato. Afternoon snack - yogurt. Dinner - 1/2 lb meat, 1 cup veggies, pasta or something similar, large spinach salad. Evening - 2 IPA beers or wine (ok, that’s junk food I admit). Night snack - 2 bowls of cereal with a banana or blueberries. Olive oil and grass fed butter on many things. I eat a lot and try to maintain strength training as a secondary priority.
Current weight is probably 205 lbs based on how clothes fit and how I look in the mirror. I haven’t actually weighed myself since COVID closed my gym in March. Once my noob gains stabilize, I may cut weight to 195.
Not sure I’ll be able to see a 10 week gain of 30ftp again. I am going to start SSBLV2 now and will see how it goes. I am very focused on perfecting my recovery efforts and completing without having to adjust the workouts. Very likely I will add a “recovery week” after 3 training weeks.
