I just did the Full Monty test and think I over-cooked the MAP part which negatively impacted the FTP part. Consequently I think the relative strengths and 4DP scores may not be valid for my FTP - and are more of a reflection of my weakness in rapidly recovering from very hard efforts than my underlying aerobic fitness. Should I trust the 4DP results or manually adjust the FTP score to ensure I follow a relevant training plan?
I have just joined Sufferfest and did the Full Monty Prep plan to ensure I was reasonably fresh for the Full Monty test.
I went all-in on the NM and MAP tests and did better than expected on both. Eg MAP (442W, 4.56W/kg) vs prior best on Strava power curve of 415W.
I felt spent for the FTP test and could only manage 324W. However in the last 3 weeks I have averaged 349W for 1 hour in a 70 minute race, and tested at 361W in a recent traditional FTP test (379W for 20 min). I probably didn’t/couldn’t push myself hard enough in the Full Monty FTP test as HR was about 5bpm lower than expected too. I had recovered enough by the AC test to do better than I expected in that (649W).
I don’t know whether the 4DP test has highlighted something interesting (ie that I am “exceptional” in MAP and “very good” in AC and NM relative to my FTP). Or that my FTP is actually higher than the 4DP test revealed, and I’m “good” in the other categories relative to FTP, which is what I would have expected. Going into the test, I thought I needed general improvement across all categories with specific focus on recovery from repeat hard efforts. But I’m worried now that the training plans will give me lots of work to do on low-intensity FTP improvement and not really target what I think my weaknesses are.
I guess I could re-do the Full Monty in a few days and hold a bit back in the MAP test or just try to be mentally stronger in the FTP part. Or try the Half Monty in a few days. Or manually adjust the scores a bit.
Thanks for your help.