6/9/2020
With my Strava estimated FTP being static for the last two months it is time to make a change.
I've decided that simply adding miles to my week might not be the most productive solution.
There must be a reason that structured workouts are available from multiple sources...... really!
My software of choice, FulGaz, has a
12 week FTP program for Beginners.
OK I'm in... I did the first day today. The
Kinglake FTP Test.
This is to set a baseline for the rest of the program.
It is a warm up period, followed by a 20min go as hard as you can up a %5 average hill test.
I've never had to pace myself this way and found pacing kinda tough.
Pedaling was also tough. But that would be the point.
My result. though wholly unimpressive, (drum roll please), 140W.
OH the news gets worse...
After one month of the intervals detailed below I saw
NO real increase in FTP.
My one month progress test result was 144W.
In post
#29 I have abandoned this Beginner FTP Program and begun the "Keen" Program.
Please do feel free to skip down to post
#29 ........ avoiding my disappointing journey through Beginner Month 1. I'd have avoided it myself, if I'd known 8-)
With practice in pacing, I could likely better that by a few watts. But it is pretty close to the number Strava estimated at 135W.
Now to see if I can stick to the Kickr and the FulGaz program for a whole 3 months.
All the best
Barry
I post the picture not because I'm proud of my 140W, but for future reference.
Note: Strava reports the measured climb as 137w and not the FulGaz reported 140W. Thanks Strava, and why do I pay you 8-)
Training (or not) Log
WEEK 1 (TLDR Version, Started out with 20min FTP test to set my level in the Software. Intervals appear to be achievable and yet still taxing.)
Day1 was an "Easy Day: and I skipped it and went to the Day2 FTP test above.
Week1;Day3 Task- <2 Hour Easy Spin. Completed-17mile 1h 15m Iron Horse loop outside, 112W Avg.
Week1;Day4 55mins, Structured FulGaz indoor Intervals. Balancing a power & cadence target with gears, is hard.
What I didn't expect was the 75RPM cadence target. At 85RPM I can make 125W no problem...at 75 it becomes tough to do for extended periods. I'm getting a good feeling about this program already.
Week1;Day5 I get a day off before I get beaten up again this weekend.
Week1;Day6 55mins More intervals. Stuck the Kickr Bike into ERG mode. ERG forces me to create the exact watts required by the intervals. I get to control the cadence and no goofing around with gear ratios.
These were intervals rather heavy. I can bike outside for 20miles and not feel it in my legs like that. I didn't enjoy the experience.... not a good sign, but I didn't quit either! I thought I was doing this for fun.
Week1;Day7 Task- <2h easy spin. Went biking with the Mrs outdoors.
WEEK 2 (TLDR Version, Intervals have become extremely tough to complete. A Software bug forcing me to use ERG mode is making it worse. I got irked and frustrated. I'm worried I can't do this program.)
Week2;Day1 Day off, woohoo for me.
Week2; Day2 More intervals. Could not get FulGaz out of ERG and into SIM mode. Accidentally quit the ride. Had to resume, still no SIM mode. Got bogged down, and (being polite) IRKED! Quit the ride part way through. FFulGaz if you get my meaning.
Week2;Day3 Outdoors........ Didn’t bother. Still Irked. Kissed it off and drank beer.
I cycle for fun. This program appears to be squeezing the fun out. Let’s see if I get over this hump.
Week2;Day4 Surprise... Intervals up hill. I'll try and bash this out early morning and see if that improves my attitude.
Found out I have a better attitude to Intervals in the mornings. I did the required ride. ERG still broken, opened support ticket with FulGaz.
Got a reply in 3 hours (that's good), "it's a known issue" (that's good), "no current ETA on fix" (two outta three aint bad) We'll see how long it takes to come through.
Week2;Day5 FulGaz gave me the day off. Now if only my boss and my wife would do the same.
Week2;Day6 Ooooo Intervals. I did em, but I did reduce the cadence in the rest periods from 100 to 80.
Week2;Day7 Easy 2hr ride with Mrs. Took my new fixed out for 17mile maiden voyage. Plenty of high cadence practice.
WEEK 3 (TLDR Version, Intervals getting easier, prior 168W was really tough on me. Found I like mornings better. I tested my new legs and hit a PB. I'm encouraged by the results.)
Week3;Day1 Easy Day - In fact so easy I didn't ride. I will say that the ride on the fixed yesterday has made my legs unusually stiff this morning. I'll do that again!
Week3;Day2 I'm doing intervals and late in the day. Mornings are better for me, but today I had to work for a living. Though I did take the fixie on the train.
Well that went easier than expected. I did notice that the peaks are not hitting 168W which is pushing me.
Week3;Day3 Easy Spin <1.5h...... Well I've never been one to do as I'm told. And, well, I'm 3 weeks in to a power increasing program. Kinda like buying a new car and not trying the right pedal. In this case, two pedals. So, I went for it. 15mile 56min ride and averaged 131W a significantly increased PB for me on a virtual ride. OK, now I'm feeling better about all these intervals.
I move forwards, enthused, into undoubtedly more intervals.
Week3;Day4 Same "Stuff" different Day... Humped up a hill, 40 seconds on, 20 seconds off, in groups of 5. Yesterdays bingo didn't cause me to melt down today, which was nice.
I was going to ride in the morning, but delayed a few hours to let my legs loosen. These Intervals are getting easier. Though at the end of Week4 I have to re-do the FTP test. FulGaz will then reset my FTP level accordingly for the next 4 weeks. OH - - - - - maybe I should sandbag the FTP test 8-)
Week3;Day5 - I officially get the day off. But I want to go play outside. Sad to report, I did as I was told and took the day off. Though I did learn the new "bottom up" way to wrap bars.
Week3;Day6 - Long intervals at FTP & I had issues keeping that up. Took some 30second breaks. Still in ERG due to S/W bug, so I can't just back down a power. Also took out the road bike for 17 miles-o-sunshine.
Week3;Day7 - Task is <2.5hrs outside... It's blowin 26mph gusting to 32mph... Nope not gonna happen. Maybe indoors, maybe!......... I did.
WEEK 4 (TLDR Worked hard, did what I was told and went from 140W to 144W in a month of intervals.... so why bother!)
Drum Roll Please . . . . . . .
This is week 4. and the lead up to my second ever FTP test. The Strava FTP estimate of the last 3 weeks shows a slight increase, a bit of a cheat, but it;s made me optimistic.
Week4;Day1 - Program says.... A day off. I really want to take the fixed outside, but I’m going to do as I’ve been told (this week).
Week4;Day2 - Intervals. I did well after my day off yesterday. I didn't need to slack-off at all.
Week4;Day3 - Task was an Easy spin. And spin I did, 17 miles on my fixed.
Week4;Day4 - The usual intervals, but looking forward to Saturdays test.
Week4
ay5 - Day off, and I did as I was told.
Wee4
ay6 - THE FTP TEST... I prep'ed well and worked hard up that hill. FulGaz credited me with an FTP of 144W. A whole 4W increase for the month. 4W would seem to be within the margin of error for a test...
so NO discernible increase in FTP would be my summary of events. Face palm.