TCTP 3' SEPI VO2 Max Power Issues
iFreedom
Posts: 17
Ok, this is my second time through the beginner competitor program.
In wk 4 the SEPI intervals start and they are 2 x (3 x 3') at a minimum of 101% of CTS field power (8' time trial test).
My first time through TCTP I didn't have a power meter yet for these SEPI sessions, but now I do.
My CTS filed test sets me at 295watts so 101% is 297 at a minimum. Coggan power book suggests 3' VO2 max intervals should be done at 120% ftp and my ftp is 265, so I planned on 297-318watts. The first time I did this session, no issues and yest they were freakin hard! But now I've done 3 subsequent sessions and I just can't do it anymore. Today I was averaging about 288wats for 3' which is below my 8' test when I started the program!! And honestly, it's been shitty like this every since I did my first session. It's as thought I've never fully recovered from it.
The plan says to take the first 30-45" to get up to target power, so I take 30" and then lock it in around 300-310watts for the remaining 2.5'. But I called it today after my 1st interval on set two when I only got 288watts for the averaged 3'.
Has this happened to others? Should I be happy with 300-310watts for the 2.5' or should I have at least 297watts on average for the whole 3' interval? I'm just surprised and suspect I'm not recovered enough when my average 3' is 288 watts while 8' was 295watts 5 wks ago.
Thoughts?
In wk 4 the SEPI intervals start and they are 2 x (3 x 3') at a minimum of 101% of CTS field power (8' time trial test).
My first time through TCTP I didn't have a power meter yet for these SEPI sessions, but now I do.
My CTS filed test sets me at 295watts so 101% is 297 at a minimum. Coggan power book suggests 3' VO2 max intervals should be done at 120% ftp and my ftp is 265, so I planned on 297-318watts. The first time I did this session, no issues and yest they were freakin hard! But now I've done 3 subsequent sessions and I just can't do it anymore. Today I was averaging about 288wats for 3' which is below my 8' test when I started the program!! And honestly, it's been shitty like this every since I did my first session. It's as thought I've never fully recovered from it.
The plan says to take the first 30-45" to get up to target power, so I take 30" and then lock it in around 300-310watts for the remaining 2.5'. But I called it today after my 1st interval on set two when I only got 288watts for the averaged 3'.
Has this happened to others? Should I be happy with 300-310watts for the 2.5' or should I have at least 297watts on average for the whole 3' interval? I'm just surprised and suspect I'm not recovered enough when my average 3' is 288 watts while 8' was 295watts 5 wks ago.
Thoughts?
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Comments
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Did you take any extra time to recover before trying again?
If so maybe take a week out of the schedule to recover and re-test.
How confident are you in that FTP number? I would say it's on the high side in relation to your 8min, so aiming for a wide range like 297-318w will be hard - that is a huge range when you're over threshold and 10w too high in the first minute can kill your session. Just aim to do the minimum to begin with.0 -
Yes I did add extra recovery as per Tctp protocol.
I hadn't thot that ftp was too high but yeah i think it's close if u believe Carmichael's take on ftp relative to 8' and coggan's 20' tests. Also considering I did get one session at those outputs I believe that the ftp was estimated correctly. But yeah I can totally see ur pony to take a rest week and recover but tell my silly brain that ;0) idly pretty certain that if I did the cts test today my ftp would come out lower but I assume that's somewhat normal as Tctp is basically a build/peak program but maybe it's too strenuous for me - likely.
Any thots if Carmichael's min 101% of cts is for the averages 3' or the power to target after I've taken the 30-45" to build up to target power?0
