Pre-ride Notes

To start my Dirty Kanza 200 training my coach wanted me to do a new threshold test so we can reset benchmark training levels.  Going into the test my FTP was 315 and it has been there for months.  Maybe close to nine months or more despite my intense training of 15 hours or more a week.  It’s strange that my FTP has not improved with a confirming test.  There is no doubt I’m stronger than nine months ago.  My endurance has improved, submax threshold is up and I can ride tempo at higher numbers for longer.  I just cannot squeeze out a higher FTP.  Today’s results were no different.

Workout Description

Threshold Test

  1. Warm Up: 10 min @ 188 W (Zone 2, 176-238 W)
  2. 1 min @ 204 W (Zone 2, 176-238 W)
    High-cadence effort at 100-110+ rpms
  3. Recovery: 1 min @ 157 W (Zone 1, 0-175 W)
  4. 1 min @ 204 W (Zone 2, 176-238 W)
    High-cadence effort at 100-110+ rpms
  5. Recovery: 1 min @ 157 W (Zone 1, 0-175 W)
  6. Work: 1 min @ 204 W (Zone 2, 176-238 W)
    High-cadence effort at 100-110+ rpms
  7. Recovery: 1 min @ 157 W (Zone 1, 0-175 W)
  8. Work: 5 min @ 188 W (Zone 2, 176-238 W)
  9. Work: 5 min @ 314 W (Zone 4, 286-332 W)
  10. Recovery: 5 min @ 157 W (Zone 1, 0-175 W)
  11. Work: 20 min @ 330 W (Zone 4, 286-332 W)
  12. Cool Down: 10 min @ 157 W (Zone 1, 0-175 W)

Workout Results

I ended up bailing on the P20 (threshold) test and tried to do 4×10 @ 310+.  I got through the first two intervals and my legs felt like tree stumps.  I pulled the rip cord and then rode 30 minutes or so at 260.  I have a real mental block with the threshold test.  I know my threshold is higher than my current number of 315.  I should be around 325 or 330.  That is what I train from, but my legs usually tired when I test and what’s the point of testing on tired legs?  When I rest my legs for a test, I get so anxious my heart rate spikes 10 to 15 BPM higher than normal.  I’ve concluded the only way I will test higher is in a Zwift race.  In the coming weeks I’m going to do an ODZ race and turn it into an FTP test.

Training Peaks File

http://tpks.ws/kDBlW