Each week I try to review and reflect on my previous week on the bike. This allows me to see how my fitness and ability is progressing on a wider timescale than day to day. For previous weekly reviews please click here.
The weekly review looks a bit different this week. That’s because I’m having some issues getting the usual Summary report out of Golden Cheetah. There’s a new version dropping very soon which I have upgraded too, but I still get a blank summary report. I think this may be to do with my operating system (Ubuntu 22.04, if you’re a curious nerd like me), as I’ve had a few others issues after upgrading this week.
There were really only two things that happened bike-wise this week:
- FTP Test!
- Insane Heat!!
I’m not sure which one I’ve fared worse under.
Here are this week’s rides:
- Tuesday – My 4DP Test Results (Indoors / Wahoo SYSTM)
- Wednesday – Extra Spicy Hot (Outdoors)
- Thursday – Now Ain’t That Some Funk? (Outdoors)
- Friday – Into The Sunset (Outdoors)
- Saturday – Run, Run, Chase The Sun (Outdoors)
- Sunday – Tom’s Mix In A Row (Outdoors)
The biggy then, this week was the FTP Test.
Or, more specifically, the 4DP test courtesy of Wahoo SYSTM.
As hard as that test is, and as bad as I did on it this time around, I truly believe it is a better representation of my overall ability than either the ramp test or the ‘traditional’ standalone 20 minute FTP test.
I’ve been building towards taking the 4DP Test for approximately two weeks. The one thing I’ve almost certainly done improperly is rely on outdoor rides, rather than specifically structured indoor training sessions. Well, for the most part.
Anyway, my results came out … badly:
Down pretty much across the board.
I had to laugh after doing the test, then going out a few days later for a standard ride and having set my FTP down to 228w on the Garmin, it immediately wanted to adjust me upwards:
So here’s the thing:
The figures don’t lie.
I did comparatively badly during the test. I feel like I let myself down in terms of my performance, but just taking the test pushed me out of my comfort zone. It’s ~8 months since I last did any kind of fitness test, partly because I had a crash in between, partly because I keep mainly riding outdoors, and partly because… well, fitness tests a-suck!
The problem I now face is if I ride at these new numbers I’m probably going to be under training myself.
That kinda hints at me needing to up my game and get another 4DP test done within the next three months… so before Christmas.
That’s pretty joyful and I’m definitely looking forwards too it.
The main question to answer now as, heading into the cooler / Autumn months, will I come out with a better result having returned to mostly turbo / indoor sessions? Can the Wahoo SYSTM help me improve?
It’s a pretty interesting challenge.
Though I fully expect it to hurt.
Numbers-wise this week, I haven’t been massively paying attention too.
After pushing myself to do the 4DP test I intentionally gave myself an easier week in all subsequent rides.
That’s also partly due to the oppressive heat. Thankfully the heat should now be dropping back to more agreeable temperatures. We have heavy thunder due today after 6 days of 30c.
Weight-wise, yeah… too much alcohol. That should definitely drop back down now I’ve started regular full time work again.
On the subject of starting the new job I am unsure yet as to my daily schedule. It will take a few weeks to settle in and find a new routine, I’m sure.
What does this mean for my cycling?
I don’t know yet.
If I can squeeze in five rides a week still, that will be a result.
I’m not going to go crazy this week as I expect to be tired, mentally at least, after going back to 8+ hour working days.
Also with the weather in a changeable state, and with my Wahoo SYSTM trial underway, I’m aiming to do some turbo work. I’ll look to do that around dinner time during the week.
But yeah, probably not going to be a massive week ahead. Just got to do what I can, and then look to the larger 3 month period to build back better.
