Some background first. Starting in the second half of 2005, a new job and other demands caused a reduction in both my training time and form. By the end of 2006, my training volume was at an all-time low: one long weekend ride and an average of one midweek training session. I realized I needed to restructure my life to accommodate more training, which essentially means training in the early morning. To accomplish this, I purchased a PowerTap PT300 Pro and structured a carefully training plan to slowly increase my volume.
In January, my first 20 minute test result was a miserable 255 watts. I am 46, 161 pound and in 2004 had an FTP of 330 watts at a somewhat higher weight. This year’s goal is to rebuild my FTP to 315 watts. I have always followed a block training pattern with two off days per week and once every three weeks three days off.
I started January with a CTL of 40. My training provided immediate results even though I was fighting bronchitis. By the end of January, my 20 minute power was up to 275 watts and my CTL increased to 50. Unfortunately, my bronchitis turned into a minor case of pneumonia and I lost about two weeks training in February. Fortunately, this time off did not affect my performance to much and by the end of Februart my 20 minute power was up to 280 watts and my CTL was back to 50. Now I was able to resume training and was quite powerful during my first long group ride. On March 6th my 20 minute power was 291 watts, at a CTL of 57, and I could easily ride for 80 minutes at 270 watts. Now things get interesting.
On March 10th and 11th family commitments did not allow me to train. However, there were some nice days in the forecast so I took Monday and Wednesday off from work and got in two long rides on March 12th and 14th. The first was 3.5 hours non-stop with several 5-10 minute climbs and some additional 30-60 second rollers that I hit hard. The NP for this ride was 250 watts. On Wednesday, I did a 3 hour nonstop ride a bit easier with an NP of 230 watts. Tuesday was an off day as well as Thursday. My plan for Friday March 16th was 2X20 at FTP plus 1X5 at FTP 105% FTP right after the second 20 minute interval, a typical workout.
Although I felt good, I could not hold my FTP (275 watts) during the first workout. Sensing the possibility of over-reaching (I have not had two long rides in such a short span in a while), I terminated my Friday workout. On Saturday, I again attempted the same workout with the same results. Saturday evening I did an hour L3 spin at the gym – I could not bear looking at my dismal power. I took Sunday off and last night I performed a one hour spin at 75% max hr.
This morning I again could not sustain my target power. My CTL is not high at 60.
To complicate matters, on Tuesday last week I had a difficult root canal that triggered an autoimmune response (swollen glands). I cannot believe my training volume was enough to be considered over-reaching. It is possible that the training volume plus the dental work might have depleted my body, but I would think I should be recovered my now.
Has anyone else experienced such a sudden drop in performance? On March 9 my training was going perfectly and I felt stronger on the bike than I have in nearly two years. Now I struggle.
What is going on? Should I take more time off? Keep working out but at a lower level? Any insight is appreciated.
In January, my first 20 minute test result was a miserable 255 watts. I am 46, 161 pound and in 2004 had an FTP of 330 watts at a somewhat higher weight. This year’s goal is to rebuild my FTP to 315 watts. I have always followed a block training pattern with two off days per week and once every three weeks three days off.
I started January with a CTL of 40. My training provided immediate results even though I was fighting bronchitis. By the end of January, my 20 minute power was up to 275 watts and my CTL increased to 50. Unfortunately, my bronchitis turned into a minor case of pneumonia and I lost about two weeks training in February. Fortunately, this time off did not affect my performance to much and by the end of Februart my 20 minute power was up to 280 watts and my CTL was back to 50. Now I was able to resume training and was quite powerful during my first long group ride. On March 6th my 20 minute power was 291 watts, at a CTL of 57, and I could easily ride for 80 minutes at 270 watts. Now things get interesting.
On March 10th and 11th family commitments did not allow me to train. However, there were some nice days in the forecast so I took Monday and Wednesday off from work and got in two long rides on March 12th and 14th. The first was 3.5 hours non-stop with several 5-10 minute climbs and some additional 30-60 second rollers that I hit hard. The NP for this ride was 250 watts. On Wednesday, I did a 3 hour nonstop ride a bit easier with an NP of 230 watts. Tuesday was an off day as well as Thursday. My plan for Friday March 16th was 2X20 at FTP plus 1X5 at FTP 105% FTP right after the second 20 minute interval, a typical workout.
Although I felt good, I could not hold my FTP (275 watts) during the first workout. Sensing the possibility of over-reaching (I have not had two long rides in such a short span in a while), I terminated my Friday workout. On Saturday, I again attempted the same workout with the same results. Saturday evening I did an hour L3 spin at the gym – I could not bear looking at my dismal power. I took Sunday off and last night I performed a one hour spin at 75% max hr.
This morning I again could not sustain my target power. My CTL is not high at 60.
To complicate matters, on Tuesday last week I had a difficult root canal that triggered an autoimmune response (swollen glands). I cannot believe my training volume was enough to be considered over-reaching. It is possible that the training volume plus the dental work might have depleted my body, but I would think I should be recovered my now.
Has anyone else experienced such a sudden drop in performance? On March 9 my training was going perfectly and I felt stronger on the bike than I have in nearly two years. Now I struggle.
What is going on? Should I take more time off? Keep working out but at a lower level? Any insight is appreciated.
) but now I want to lean up and become a "REAL" cyclist and lean up. 
