I have just done a 12 week road programme and wanted to do FF today to see my gains.
However, I didn’t manage to complete it and I was a bit disappointed.
I’m a 55 year old with about 25 years of serious cycling experience including plenty of time trials and somewhat fewer crits so I know about suffering and pacing, etc.
Here were my passport numbers in December when I was almost completely untrained (had spent the previous 12 months just riding for pleasure):
- I made a mess of the AC effort and stopped after 30 seconds so I would say my AC was more like 360 at that time.
Then I did a HM 6 weeks into the programme and my numbers went up to:
I was training with the new numbers and none of the workouts felt too hard to complete. In the whole 12 weeks there was only one session that was too hard to complete. So I was pretty optimistic about my FF today.
My NM effort was great, NM was up to 848.
I then went into the 5 minute effort targetting 300 watts which seemed realistic given the previous numbers and the progress that I’d made. Unfortunately the pain became too much after about 3 minutes. Even after stopping I still managed an average of 258. For reference in 2017 I sustained 295w for 8 minutes when I was training for a big event.
I must admit that I felt a bit disheartened but had a go at the 20 minute effort. I was targetting 260w, and was riding at about 250-255. My legs felt terrible after 5 minutes and my heart wasn’t in it after that point so I stopped.
My conclusion is that I am a little overtrained - I was feeling a bit low on motivation in the week and my legs were feeling tired and painful all week. Even this morning I did not feel all that energetic.
My idea now is to lay off the intense training a little and spend a week or 2 just riding my bike outdoors and then try the FF again.
Any advice or thoughts?