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.
This week only consisted of 3 days riding, with two rides being indoors, and a single outdoor ride. Truly the autumn is upon us.
I didn’t reach 100km for the week, which is a first for a very long time. However, this was partly because I wanted to take a prolonged rest period due to both physical tiredness from lots of continual riding (by my standards), and also due to the mental exhaustion faced from work.
Thankfully this week is now over, and as of Friday I feel absolutely the better for it. Well, with the exception of Saturday morning where I had my first hang over of the year… eughh. Never again.
This week’s rides were as follows:
- Wednesday – Ramp It Up (But Not Too Much) (Indoor / Zwift / Ramp Test)
- Saturday – Hangovertopia (Indoor / Zwift)
- Sunday – Park Life (Outdoors)
This week was really all about the ramp test. I deliberately took three consecutive days off the bike in order to be well rested for the test. I also had a very stressful final week of work, and was both mentally and still somewhat physically tired come Thursday. Perhaps not the best conditions under which to take the ramp test, but I can’t control all the variables sadly.
As it was I came out with a revised FTP of 228w. This is down from 238w at my last best effort. However you look at it (aka factoring in weight differences), its a drop from 3.55w/kg to 3.5w/kg.
Still, I believe that the result is a fair assessment of my current ability. I am a little disappointed that I fell below 230w, with that being my year goal. But all things considered, I am satisfied with this. I also think its entirely pointless trying to pretend my fitness hasn’t dropped somewhat, especially after the SST session nearly killed me.
Even though the Garmin stats say both other rides of the week were below my usual training intensity, I still don’t feel either were any different from other usual efforts. I’m a bit sick of constantly chasing these fitness targets. I feel like I’m letting some of these metrics detract from just enjoying the bike rides for what they are. More so outdoors.
Anyway I had expected a down week and on that front I was certainly in line with expectations.
For the week ahead it’s really about two things. One being starting the Zwift Academy workouts. I think there’s plenty of value in these, and the ramp test was done for this very reason.
The second goal for the week is getting in a few longer outdoor rides. How practical that is, given the shoddy weather, is yet to be seen. But if there’s some sun, I want to be out riding in it.
All being well I’m thinking I’ll redo an FTP test (or ramp test) before the years out and try to get back to, or above, 230w. I haven’t been able to find any record of my weight as of January 1st this year. At a guess I’d say it was 68kg being conservative but more likely 69 or possible 70+kg. Even at 68kg the year target of 230w was equivalent of 3.3w/kg, so I am still significantly over my goal. But still, that number bugs me.
OK signing off for this week. Let’s see what the next one holds.