@n0b0dy0ftheg0at – UK climbs are rarely a steady gradient. Looking at a map of your challenge there’s three chevrons en-route and presumably a few that don’t quite make 14% so I’d be inclined (sic) to do 4min VO2max intervals with a view to improving recovery so either 1:1 or 2:1 effort:recovery.

My polarised plan is going quite well – it’s actually pretty easy to follow at this time of year as you can used the weekends to get long Z1/2 rides done so you just need to find 90mins or so twice during the week. Wednesday’s workout was a bit of a technological “how not to …”, the power meter battery warning came on five minutes into the ride and my Garmin then stated that its memory was full so didn’t record the whole ride. The workout consisted of 9x2min VO2max intervals. Fortunately the timer functionality still worked so even though the PM conked out after the third interval I knew where to ride to on the hill to get the right figures.

Today’s workout was better: new battery and a cleaned out Garmin. 4x16mins at threshold! There’s a local hill that takes me 14-15mins so that’s close enough. My times for the first three laps were within 15secs of each other but I faded a bit on the last and lost 30secs. I was also a bit over threshold (the hill has ramps of 16-20% so hard to keep an even effort) and my average power figures were 105%, 106%, 105% & 103%. I did enough of an effort at one point that Intervals.icu bumped my FTP by 7 Watts. Their estimate has continually been lower than what I’ve tested using the Ramp Test so it’s possible I’d be higher on that as well.

Thanks @whitestone , will endevour to try 4min intervals over the weekend, my legs were still a bit sore from ~150TSS yesterday so I went with https://whatsonzwift.com/workouts/less-than-30-minutes-to-burn/lactate-shuttle-short (mainly 1min VO2) tonight and then added the odd z4/5 effort on the remaining inclines up to the radio tower and back to Watopia base.

Any other races coming up? around London? I only found out about Gorrick by chance.

Not that many around London, as well as Gorrick there’s https://eventrexuk.com/mountain-biking/ in the SE.

I couldn’t find an instantly available workout on Zwift that did 4mins VO2 intervals and trying to create a custom workout on the Surface Pro seemed impossible, because it would not bring up the virtual keyboard to change the default interval lengths.

So I went with “The Gorby,” 5x5mins VO2 with 5min rests yesterday afternoon, https://whatsonzwift.com/workouts/less-than-60-minutes-to-burn/the-gorby … Brutal after a work shift and having done z4/5 intervals on Thurs and Fri, this morning the legs are the sorest they’ve been in some months… I expect today might be a pootle on the hybrid in the granny ring at best! 😆

5×5? At what % of VO2max power? Whatever it is that can’t be pleasant!

Does anyone know, I read twice yesterday that a 20 min test can result in better power using a lower than usual cadence, shifting effort to quads and glutes rather than the cardio system?

Ah, no:

https://www.trainerroad.com/blog/does-ftp-change-with-cadence/

Details in the link, http://www.whatsonzwift.com breaks down the Zwift workouts as %FTP or Watts for your inputted FTP. 😉

5×5 @ 110% FTP

I’ve ever done The Gorby once before and that was 3 years ago, it was a lot more unpleasant than I expected, but I’ve had three days heavy training load by my own standards compared to the last ~15 months. I’m at 558 Strava “Relative Effort” this week after averaging ~200 for the previous three weeks after the OxAZ first jab hit me for six, when I’d typically do approx 400-500 (as a mix of 3 shifts of delivering mail by foot, cycle commuting, plus other cycling including turbo).

Thanks for the race info.

I also like the short lactate shuffle, although I perhaps do it in a strange way – set it to 115%FTP and see how far into the final Z6 interval I can make it (not sure if I’ve made it half way through yet).

Soo… I’m actually going to give a zwift training plan a go..
the 12 week Build Me Up…

I’m still sticking with my FTP from when I was beasting the STW races over xmas.. 301W..

I suspect it’s too high, and i’m more likely down at 280ish.
But..i did the ‘zone benchmarking’ workout this am, and it felt pretty bang on…

My main issue will be time – fitting it all in…

I think i’ll likely do another FTP test in a few weeks..but again..time!!

DrP

There’s a new Southern XC round at Pip Park on the 13/6. Might be of interest to those of us doing the Vittoria the following month. I shall probably go to it to eyeball some of the ground. No doubt I’ll disappear out the back somewhere between the start gun & the first 100m…

https://my.raceresult.com/169506/registration

I’m back to square one again, my consistency is down the pan due to work/house moves and injuries, so I’ve given up trying to get faster and am focussing on developing a core and strength routine for the next 2-3 months before CX training starts again.

Riding will just be good old fashioned sporadic and structureless, will hopefully mostly maintain on-the-bike fitness and continue to develop base, whilst sorting out whatever the hell it is that has reduced on-bike time to such a lottery of back pain.

When I am feeling good on bike am still feeling pretty good though, some proper rolling and twisting TT efforts last night resulting in some surprise KOMs, which was nice 😎

Continued experiments with nasal breathing seem positive as well, able to maintain it for longer and harder efforts and it always seems to correspond with good performances on the bike so will be a useful tool going forward, might help reduce exercise induced asthma type symptoms on the CX course although unfortunately I doubt I’ll be able to nose breath at CX race intensities!

Hmm, on the recovery week at the end of the six week polarised plan so went on a local loop that includes part of the Leeds Liverpool canal for a steady ride. This was on the HT so no power meter just ride by feel and a bit by HR.

There’s a 4.5km segment on Strava, my PB (Feb this year) is 10:30 and got within 30 seconds of it “without really trying”. Certainly the RPE today was way lower than on my PB, say a 6 rather than 8 back in Feb, so something’s working. Confession: it was harder than the intended intensity of the workout but I felt fresh. Intervals.icu gave me the same TSS for the workout as the plan prescribed so the rest must have been a bit easy!

The polarised plan fits in well with work: there’s two “effort” days with the rest being Z1 (out of three) endurance which is what most of my normal riding is anyway. In truth it’s only the VO2max workout – varying repeats of 2min intervals – that actually feels like a full-on workout, the threshold workout is tough but just feels like hitting the hills on a group ride.

I’m going to move on to the 8 week build plan. It’s actually very similar to the 6 week one, the main difference is that the 2min intervals increase both in number and intensity. VO2max stuff is my weak point anyway so I want to keep pushing at that. I can do all the workouts outdoors as well which is a bonus at this time of year.

New Gorrick event for those interested 12/9:

https://www.tickettailor.com/events/gorrickmbc/514062/?fbclid=IwAR0NmGaInXvS1sK710jr5GLmlH5m6rAueIJ1jyH9m-oVI65xgJOZpYTAqVQ

Anyone racing the Mideweek MTB madness series in the North West? First round on Wednesday night. Will be the first MTB race i’ve done since 2018! Can’t wait

There’s a new Southern XC round at Pip Park on the 13/6. Might be of interest to those of us doing the Vittoria the following month. I shall probably go to it to eyeball some of the ground. No doubt I’ll disappear out the back somewhere between the start gun & the first 100m…

I’m having my nadgers cut off the thursday before..unlikely I’ll be racing!

so i’ve completed the first week of the ‘build me up’ programme, and did a session today at 0630 for this week..

It’s good; i actually enjoy ahving a schedule of training to stick to.. no more ‘on a whim’ workouts.. I know i’ve got to fit in 4 sessions this week, so plan it ahead.
Ths am was hard though as had been on the fizz all weekend!

DrP

Decided to scratch an itch I’ve had for a while and entered a local Crit in a few weeks time.

Cat 4 – any tips…?

here’s a new Southern XC round at Pip Park on the 13/6.

I’m in!

New Gorrick event for those interested 12/9:

Hmmm, for how long though?

Hmmm, for how long though?

Likely to be 4hr – not sure I’ll be motivated to ride for longer by then. I think I’ll want a bit of a break!

I’m in!

Yep – most likely me too. A role call closer to the day ?

Yep. I’ve entered the XCO regional on the 13th for familiarity which is perfect as the Vets starts at 1pm, so plenty of time to get there, get familiar with the journey and event arena etc as I’ve never been to Pippingford. I won’t be competitive so that’ll basically be a race intensity workout keeping out of the way of the serious folk.

The July marathon starts at 10am, is there camping? Cant see anything about that on the website.

I’m in for the 6hr at the Gorrick, last event before my annual October rest month.

Training wise it’s sweet spot during the week and long hard endurance – split between 2.5hrs turbo and 3hrs Mtb – over the weekend for me currently, with some VO2max and sprint intervals coming between the two Pippingford Park events. After the Vittoria marathon is 7hr MTB Sat and Sunday before tapering to the Pivot 12hr.

When was the recent update to TR plans released? I only noticed it yesterday and it seems to have dropped the IF on a lot of workout plans, if I am reading it right.

Tapped out Dade +1 yesterday, which is hard – 9 intervals at 120% @ 2.5 mins, and had Kaiser to look forward to next week which is a beast IIRC. Intervals lengthened to 3 mins with minimal power reduction to 118%. But it’s been replaced with more sedate stuff in the update.

Recall a lot of chat about too much intensity in TR plans – don’t know if this is a direct response.

TR updated the plans a couple of weeks ago, a few threads about it on their forum. It seems like they’ve been updated to prepare for a full roll-out for their Adaptive Training system. If you were on a plan then so long as you didn’t update it you should still have the original plan in your calendar – if I understand things correctly.

Just looked at the progression levels for Dade+1 and Kaiser – Dade+1 is 6.8 and Kaiser 8.0 so quite a jump, I think they only recommend a progression of around 0.5/week.

In a similar vein – I got accepted onto the AT beta this morning. Interesting how it’s categorised some of the workouts I’ve been doing. At least two have been marked as “Struggle” and “Not recommended” but they were just part of the threshold progression in the polarised plan and I’d have put them at “hard/very hard”, i.e. 3/4 out of 5 on the post workout survey. I can’t go back and update them as there’s a seven day limit on editing things.

I’m currently doing a polarised plan – fits in better with steady MTB rides for the endurance side of things – so it might be a while before I actually get into it full time.

@Garry_Lager see here:

https://www.trainerroad.com/forum/t/new-product-release-updated-training-plans-workout-levels-trainnow-updates/58463/626

Now similar complaints about them being too easy but TR argue that you should get better compliance with the new plans. I am on the AT beta so it doesn’t really affect m as such – my plan adjusts to my current level.

Thks, interesting stuff if their vision of adaptive training can be realised.

Definitely on board with more completable plans in the main, but was looking to do some harder speciality next month for tens. You’ve always had to pick and choose stuff out of TR for tens, though, and there is plenty on there to use.

I can’t remember if it’s just those with access to AT who can see this.

Go to the workouts page on the TR website and if you click on the VO2max filter it should expand to show a range of subcategories. I also see another top level filter: “Progression Level” with options 1-10 which lets you filter for workouts with particular levels, so choosing 5 will show 5.0 – 5.9.

I think the subcategories are available to everyone but not sure about the progression levels. It might still be beta users only.

What is the riding like at Pippingford Park? I’m tempted by the marathon event in July.

What a difference a few mm saddle height makes?

Swapped saddles again before Wednesday’s(?) outdoor ~1 hour gentle ride, trying to find more comfort, recalling how I had a ~3 hour ride a few years ago on the WTB Deva that gave me far less discomfort than normal. Didn’t get the desired comfort, but no other issues.

Put bike on the turbo on Friday for two ~45min mostly gentle rides and I started getting pain on side of left knee, bit behind left knee and bit of lower left hamstring. Turns out the Deva’s stack height raised my saddle position by ~5mm compared to the saddle it replaced, so I lowered the post ~5mm.

Cycled to/from work on Saturday on my commuter hybrid, did my delivery and knee/hamstring was fine.

Did a light ~40min turbo session (“Mend”) and the same knee/hamstring niggles returned, especially if I tried to spin at my normal 90-100rpm, but less of a problem at ~75-85.

This morning I’ve woken with discomfort above the kneecap on the front, in that void that’s created when you bend your leg.

I went through a summer of left knee issues in 2019, after switching to 3-bolt Time XPro10s from 2-bolt Time XS Carbons and making a mess of initial cleat position setup for my bow legs, but after a month or so of tweaking (including ~30 degree bend at bottom dead centre) and taking things easy all has been fine until now.

Now switched saddles to my Specialised Toupe Gel, kept seat post at the lowered 5mm level, but wondering if I’ve written off at least a month of z4+ training and whether to pop out as originally planned today but take things easy… All because I didn’t check the saddle height when switching saddles and that ~5mm would have reduced the knee bend at bottom dead centre by ~5 degrees. :/

10 days till Pip Park.

Whose in?
How are we feeling?

Personally, I’m aiming to just finish! It’s been a long time since I’ve raced this distance..

OK, here’s my thoughts on the Trainerroad Polarised Plans. They just happened to come along before I finished my last Plan Builder assigned progression. I was starting to get a little jaded with that if truth be told, after all I’d been doing some variation of Low Volume Sweet Spot Base and various Build plans since October 2019 (all hail the Covid lockdowns!) so something new would be of help.

I went with the Mid Volume plans, six week then eight week. The reason for “stepping up” from LV wasn’t so much that I was fitter (I was) but that my LV plans invariably included longer weekend rides so I was really swapping LV + unstructured/un-associated rides with an endurance ride associated with a workout.

I set all workouts to be outdoors. I began the plans in the first week of April just as the weather here in the UK was becoming drier if not warmer – we’ve had one of the coldest springs in recent years. This raised its own problems in that I live in a hilly area, even the “flat” roads are anything but, “rolling” would be a better description. Not a problem with the endurance workouts but a bit of Strava detective work, i.e. looking at my times on various potential hills and I reckoned I could map workouts onto some of those. It’s surprising just how far you can go, even uphill, in sixteen minutes! Also the hills aren’t a steady grade, the one I chose for threshold intervals had 150m @ 20%, 200m @ 10%, 100m @25%, 800m @ 5%, etc. Pacing is a nightmare!

I haven’t done an FTP test in a while – I don’t seem to get on with the Ramp Test – but I have a good idea of how various workouts should feel and, yes, let’s be honest, I’d probably stagnated. The eFTP from intervals.icu was 5W lower than that obtained via one of the few good Ramp Tests I’ve done: 267W vs 272W. (When I started on TR back in Oct 2019, my FTP was 244W) Because of this I’ll use eFTP as a proxy since there were updates during the plans and it’s the one figure I have to compare over the period plus it’s always been within 5W of the TR figure.

One last point: I signed up for their latest feature – Adaptive Training, basically machine learning, shortly after the announcement but only got added to the Closed Beta when I was one week into the eight week build plan. Since I’d added the plans manually rather than doing the use Plan Builder then swap out the plans method I decided to keep on with the Polarised Plan and ignore AT for the duration. I knew I wouldn’t get any adaptations but I wasn’t looking at going along that road at this time.

I found the endurance workouts very easy, in fact the hardest part was keeping the power down, this was in part due to the aforementioned rolling roads – keeping to 70% of FTP is rather tricky when you are faced with a 16% grade! Most of the time I just went for a ride and didn’t bother about the duration so a 2hr workout often ended up as a four hour ride. I often did these on my mountain bike which doesn’t have a power meter so I went by HR instead – I’ve a good idea of what pace/HR to do for 70% and Strava’s estimated power isn’t far off.

The threshold and VO2max workouts meant hill work. The first threshold workout called for eight minute efforts – easy enough. My PB on the segment I used for the 16min threshold was 13;30 so slightly short of the duration required but pacing and using the next bit of road meant I was never much more than a minute short. The plan called for two repeats, then three the next week and four the week after that. After the last of these Intervals.icu bumped my eFTP to 272W, i.e. the same as from the Ramp Test. Here’s my notes from that workout:

“Pretty consistent with times and power on each lap/climb. A slight decline over the first three then a bigger drop to the fourth one. I think a fifth would have been really hard work so just right for where I’m at. The power levels were actually: 105%, 106%, 105%, 103%, so pushing into the bottom of VO2max territory – this is born out in intervals.icu which shows 24mins in that zone, so probably the intervals were really a set of over-unders. Looking at the power trace, they do look very over-under in nature, albeit with the overs at 117% and the unders at 90%, obviously dictated by the gradients and ramps of the climb.”

VO2max is one of my weak points on the trainer – I possibly move the bike a lot and the fixed nature of the trainer means I can’t do that. Outside I’m a bit freer. My chosen hill for these varied between flat and maybe 5% but long enough that I could choose “flat then climb” or “climb then flat”. Again these worked well and I hit or exceeded the power targets repeatedly and consistently though 12 efforts over the same bit of road do tire somewhat!

I didn’t see any further improvements during the Base phase and the start of the Build phase was delayed slightly by a four day bikepacking trip in the south of England.

Build.

There’s a few common workouts in Base and Build and one of these, saw my next increase in eFTP to 276W. The week after this saw a significant rise in eFTP to 291W. Here’s my ride notes:

“Got an email from intervals.icu that my eFTP had risen to 291W because of this ride! It could well be right, my average power for the four climbs was 316W, 294W, 294W & 302W. The middle two definitely felt repeatable, with an FTP of 272W they would be at 108% whereas with a 291W they are at 101% – much more likely. Also I shouldn’t be able to ride for 15mins at 116% as with the first interval, again with a 291W FTP that drops to 108%.”

There haven’t been any further improvements. The two plans though designated Base and Build are pretty much of a muchness so there’s not a lot to say about Build that hasn’t already been said about Base.

Overall the plans fitted in with work and the weather surprisingly well. I felt that targeting just two hard workouts a week was much easier, in the sense that I could really hammer them rather than fear them, than the three called for in the Sweet Spot LV plans and I could really focus on them.

One thing I have noticed: I suffer from cramps quite a lot but following the Polarised Plans I’ve been getting much fewer attacks. Not sure if it’s entirely related or just coincidence.

I’ve not manually bumped my FTP within TR but workouts on my latest plan do feel “easy” – I could have done another couple of sets of Ritter with no problem and Tunnabora’s Sweet Spot could have been twice as long without worrying me.

In conclusion. Do they work? A qualified yes from me. It’s a bit hard to tell if the improvements were because of the plans themselves or just that I needed a change. Certainly for summer they make a lot of sense with only short sessions of hard work with the rest of the time really being “just riding”.

Just thought I’d bob back on here to see if anyone has been doing anything for the upcoming CX season? I did the TCCTP CX program back in April/May/June because I know that may summer is always a sh1t show for training with holidays & work etc. Managed to gain 20W on my FTP although it may have dropped slightly since finishing the program.

Yes! Did some gym time (squats, hip thrusts, some core) and started tailoring outdoor rides towards shorter threshold intervals and was developing some local loops for training thrashes.

However all I have achieved to-date is aggravating some existing muscular imbalance leading to some nasty hip and adductor pain, so just as season is looming I’m having to take time off saddle ☹

Looks to be quite a fragmented season this Autumn so think I’ll back off for a few weeks and use any races as technique training, dedicate my midweek training to strengthening etc.

Will file this as another learning experience, maybe 2022 will be the year where I start the season at peak fitness and uninjured! 🙄

I’m planning on racing the cross season – although right now I’m doing nowt as I’m feeling a bit hammered from TTing. Was only doing tens, as well, which is sort of pitiful constitution-wise. Need to glue some tubs this weekend so hopefully the solvent will perk me up.

Did the Kolie Moore ftp protocol a couple of weeks back if anyone has given that a go? Quite a comfy way of getting a reliable value if you already know roughly where you are. There’s not much to it – just do some VO2 max clearing efforts, bit of a rest, then 10 mins at 98% , 30 mins 102%, then all out. Avg power for the 40 min block + all out bit is ftp.

Because you’re never really above threshold for the bulk of it it’s quite palatable, and will generally be more accurate than ramp tests or other approximations for most riders.

My last 20min+ FTP estimate effort before this afternoon was three days after my second jab in mid June. My god, I’d forgotten how draining they can be, especially after a month of taking it easy while dealing with a throat infection!

Interesting day’s riding today, en route to the Oban Sportive hill climb event at Cruachan I did a morning spin around the Cowal peninsula, with a fair smattering of sustained steep climbs and 20% ramps.

I paced it as best I could by heartrate to keep enough in reserve for the event.

My eventual time was just shy of 17 minutes, at 177BPM average. I was gubbed at the top, as close to being sick as I’ve ever been on the bike.

So how do I translate that heart rate to e.g. 10 minute intervals. Arguably 17min @ 177BPM means my lactate threshold HR might be just under 177BPM?*

I’ve been doing 3x10minute efforts locally at sort of 170BPMish so I guess I should maybe be capable of pushing a bit harder?

*on basis that heart rate from a 20minute FTP test is equivalent to LTHR?

Ok, ignoring the heart rate stuff and back to basics, I’ve stupidly gotten stuck in a new work/commute routine (or rather, lack of routine) that makes consistent outdoor base miles very difficult to achieve during the week.

I’ve tried doing hours of Z1 on trainer and it’s purgatory, so it looks like early morning sweetspot sessions might be the way to go, say 2 x sessions during the week.

Has anyone else adopted a sweetspot only routine during the week, is it sensible? I’m still clinging to the theory that sweetspot done right is sort of equivalent to base miles in that you can do lots of it and recover fast.

Following recent purchases the world of shed based numbers, data, sweat and pain are opening up to me and a little knowledge can be a dangerous thing…

Are heart rate zones and power distribution zones (broadly) linked? i.e. should zone 3 for power also be (broadly) zone 3 for heart rate? Or are they separate non-comparable things?

Questioning as during this morning’s 45 minute workout (first actual workout, the previous sessions have just been to acclimatise to the bike being on the trainer and the static position etc.) that centred around what is meant to be predominantly Zone 3 power exercises to build FTP with recovery in Z2 and some short visits to Z4, my heart rate was for the majority mid zone 2 with only about 3 minutes ventured into Z3.

I’m happy my max HR is correct or near enough that it would make no real world difference.

Have I underestimated my FTP/Did I wimp out (I was probably fairly fatigued) when doing my FTP test and do I just need to recalibrate the pain my legs will feel in a FTP test and redo it?

The exercise didn’t seem particularly difficult, neither was it ridiculously easy – the hardest aspect was the alarm going off an hour earlier than normal. Could it be right?

The two zones (power vs HR) aren’t really relatable because HR can fluctuate daily dependent upon a number of things (sleep, heat, cooling, hydration etc) so training with power is better and I would ignore your HR for the moment. You will gradually get used to what the power at different zones feels like. HR is a lagging indicator so takes a long time to respond to the change in input either up or down so by the time you are in the right HR zone you could have finished the interval.

Just be patient and get used to it (both training with power and HR). Did you do a ramp test or different testing format?

Ok, that sounds reassuring robbo – assumed power was what I was meant to be following but wasn’t sure if I was way out somehow. I shall continue as I am then, as you say getting used to the feel of training again (10 years since anything formal) and learning zones etc. will take some time!

Yes I did a ramp test due to being a bit fatigued and not having any conviction in my ability to pace a blind attempt at a 20 minute FTP and there was absolutely no chance of me trying a 60 minute one.

There is a link but it’s not direct.

Warm up for 15 min starting in Z1 for 5 min, then Z2 for 10. You’ll probably find your HR and power end up roughly agreeing. Then do a 30sec Z4 (power) interval. At the end your HR will be nowhere near Z4, at most it’ll be just getting up into Z3. So there’s definitely a lag there. Take a 30sec break in Z2 (power) to recover, then repeat the intervals another 19 times. By the end your HR will be up in Z4 during the tough bits, but only drop into Z3. Do a 15min warm down in Z1, and at the end your HR will still be higher than it was when you started.

As well as the factors @robbo1234biking mentions, illness and fatigue will also affect your HR. Tracking your resting HR can be useful (assuming you have a smart watch) – the days you wake up with a lower RHR you’ll find the intervals a lot easier.

The age old dilemma for those like me that regularly get ill… At what point do you ditch the old FTP estimate and use a new lowered post-illness figure for training zones and calculating TSS from rides?

Towards the end of September, I did a few virtual cat2 climbs (including 40mins @266W up Bealach-Na-Ba) in preparation for finally tackling my first real world cat2 on Oct 9th, so I was quite happy to climb Road To Hell in just over 36mins @ 265W considering the ride from Prestatyn to Denbigh.

But then I caught a “super cold” as per the thread I started and I’ve never known a cold/flu like it, the fatigue/weakness/pain in my quads and knees when simply walking around the flat and especially climbing the stairs was unreal, very similar to what I went through in April after my first OxAZ jab. After ~3.5 weeks, waking on Thursday just gone without this felt like a revelation!

I’ve sporadically jumped on the turbo for short sessions over the last four weeks at what was Z1 or very low Z2 power and ~150W felt more like threshold, over the last couple of days I’ve managed one 20min effort of 204W in the middle of a Zwift “race”… Basically ~24% loss from my pre-lurgy 20min stats.

The dilemma is… Do I keep using my pre-lurgy 271W until it’s been six weeks since I got that stat, so next weekend, giving my body more time to recover? Or do I change my FTP to 194W and adjust it as I hopefully get back more fitness (so rides in the meantime will acrue more TSS)?