Just done Ruckus, that was tough at the end! Cumulative fatigue is a right bastard 🤣
Had to turn the difficulty down a notch for the last two efforts of the second set but that meant I was completely spent at the end so it should do me some good.
Think I'm going to do renewal tomorrow night, alpha Wednesday and then the FTP test Thurs. Gives me a few days to fully recover.
What are your predictions for FTP increases then guys? I'm sticking by my 246w->270w (means holding 285w for 20 mins, vs 259w last time)... Well that's what I'll be aiming for anyway 🤨🤣
Meh. Disappointed with mine. I’ve gone from 260 to 267
I feel so much stronger and faster but just can’t get the numbers to show that.
Chances are you've improved in your 5s/30s/1m/5m power times, rather than your 20m power if you're feeling stronger. That's all that matters really! Amy weight loss over the plan?
Did renewal tonight, nice easy 30 min spin, than another 20 mins with D. Diesel, just to keep the kmcs ticking over. Was nice barely breaking a sweat after the last few weeks!
Great work still guys!
My 'IRL' events have just bombed this training plan!
Ran with my OH in the half marathon, and was happy to get a sub 2 (1.58)... I'd like to think if running on my own I could aim for about 1.45ish...!
Rested yesterday, then this eve just got back from a 36km, 1100m elevation ride in the Surrey Hills!
Will see if I even get a chance to sit on zwift this week!
DrP
Well it's not as if you've been sitting on yer arse doing nothing @DrP 😁
I was sort of looking at the 4 week FTP booster plan for some point in the next month or 2, but that's another level in terms of commitment, 4 weeks with only a z2 recovery ride once a week in the first 3 weeks, then an actual day off in week 4 🤣😲
I'll probably start doing some races next week/week after that.
I'm gonna do the FTP test tonight - got some jobs I need to do Thursday night plus I just want to see what I've gained thanks to the last 12 weeks!
DONE! FINITO!
269w new FTP, up from 246w. Very happy with that! Got to admit though, that was hell on earth. I'd forgotten how horrible the FTP test is! Strange how the body works through, with 5 mins to go sitting at 281w average I would have happily of taken death over the hell I was in, yet with 3 mins to go I managed to absolutely drain myself for the final bit and got my average up to 284w.
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That puts me, at my current 79.5kg, at 3.38w/kg. Once I'm back next from Wales on Wednesday I'm going to start to try to lose a few more kg of fat, under 77kg would get me to 3.5w/kg.
Awesome stuff! Well done!
WOW! nice work and nice FTP increase!
Also, you actually managed all 50 workouts!
Top stuff!!
DrP
Cheers guys, been a great 12 weeks!
Also, you actually managed all 50 workouts!
The 'i did it!' button is great, isn't it? 🤣
I think I missed (excluding the pedalling drills workouts) about 5 of the workouts in total over the plan, so not too bad. Definitely got the majority done though.
Next goal once I'm down a few kg and up to 3.5w/kg, will be to hit 4w/kg - that'll be one for autumn/winter I think!
Excellent result ta11pau1, keep at it through the summer and give yourself a springboard for the next training season.
Just finished Potpourri in my quest to catch up a bit, wasn't too bad actually. Found it tougher at the 35 min mark than at the end! IRL ride tomorrow and then it's time to decide whether to do another week of sessions or start the rest week ready for the FTP test.
Training worked well today, up Snowdon - 1000m of climbing/pushing/hike-a-bike today, pretty comfortable!
Just done Alpha with the plan to do the final FTP early next week sometime. Going to be out IRL on Sunday so Tuesday or Wednesday is looking most likely. Will throw in one or two easy workouts between now and then just to keep me ticking over. Not expecting a massive increase but I am definitely better at longer efforts compared to the beginning of the plan so all is good regardless.
Decided I wasn’t going to get the last few 2 hour workouts done so just did the FTP test this evening. Nice bump from 163W to 195W, so almost 20% up. Worked hard to stay over 200W, but forgot about the 5% that gets taken off! 😭 Something to aim for next time…
Thanks for the motivation, feeling better on the bike than I have for ages. Going to try to keep doing a few hours a week around the odd MTB ride when I can.
