I finally rode a "true" 1-hour FTP - well, at least the Larry version of it, which I explained somewhere that I start out about 20 watts under my FTP and them ramp up and past it in an hour, and leave room to keep going.
I did that this morning (instead of the TR 8-minute test, where you ride 2x8 minute tests as hard as you can.) I'de rather suffer longer at a slightly lesser rate! I find I like the longer one better, but it is still a bear.
I was supposed to be well rested, but egg'd on by Jason I loaded up Zwift yesterday and after a 1 hour Pettit-TR ride, I hopped on Zwift for a quick 5 mile test run. Of course I did not go very easy, as chasing all those other ridders on bikes just played with my mind. I still wish they would build a recumbent avatar. That would be really sweet!
Instead of being well rested and supple, my thighs were like rocks all day and night.
On my ride today, I experienced little "micro-cramps" on the inside of my right thigh. It was irritating mostly, but they also got worse when I tried to spin much over 95rpm, so I could not pedal and maintain 100+ like I would have liked to do on a 1 hour test.
Anyway - I barely made it past the first 1 hour ramp after my 30 minute warm-up.
And then the stupid goofiest thing happened on my TR program: As soon as I passed my 1 hour on my ramp, I immediately tried to lower the effort level of the entire program - because if I didn't it was just going to go higher and higher and I was pretty wasted, but in doing that I some how clicked on the workout around the 20 minute mark, and the workout starting over-recording my ride at the 20 minute mark. I did not notice this for about 3 minutes however!
I had done this in the past by accident too, and I knew if I actually stopped the workout now, I would loose all the last 60+ minutes of hard work and data I just rode to collect. So, I tried to click and re-position the "time" to just past 1:30 where I finished my ramp - but I clicked at about 1:28, which meant I just blew away the last 2 minutes of my "hardest hour".
To make a long story even longer: After I noticed this 2nd snafoo - I had to back the time up again to 1:28 - put the program back up to 100% and ride the last 2 minutes at about 280+watts so I could duplicate what I just completed about 10 minutes ago. Gosh what a pain.
Moral of this story is to not click into the workout window and reset the time on your workout. If you do, there's hell to pay.
Good news at least: TrainingPeaks updated my FTP from 260 to 273, so all the pain for the last 4 weeks in the Short Power Build - High Volume training plan paid off a little - from a low of about 244 after about a month off and a little weight training.
Now the fun really begins..
- 9 weeks of ramping up to Sebring 12-hour race!
https://www.strava.com/activities/801187269/analysis
