Can't feel FTP increase after 5 weeks of Polarized training

Training
21

Thanks a lot, I change the setting to Coggan (5) and the range of zone 2 is totally different which is 117-141.
It seems that my heart rate during recent activities is almost around the limit.

1 Like
22

There we go.

I just did two hours at what ended up at 116bpm with a max of ~180.

Keep in mind that you’re really not going to feel like your FTP is increasing, over time you’ll do a little better or have to try a little less to get the same result.

The stories about dramatic FTP increases are mostly psychological rather than physiological improvements…nobody is making a quick 20% improvement in physical function, they’re getting better at pacing and accustomed to going truly full gas.

1 Like
23

Thanks again, I already know the problem which I’m still too anxious and need to do it step by step.

24

Good job for doing the hard work. I have been riding for 26 years and am still learning about training. Since you are already committed I would suggest you get The Cyclist’s Training Bible book by Joe Friel. It will explain a lot about the training and how to structure it based on where you are as a cyclist but also in the season.

Increasing FTP takes time, in my case it is going down because I am 50. One thing I learned from Joe Friel is to also look at your workout efficiency. This is your average power/average heart rate for the workout. You may notice that to produce the same power your heart rate doesn’t need to go as high which means that you are getting fitter.

Anyhow, you are new to cycling and your FTP will go up. As others said you are probably overtraining a bit, 2h rides are long on a trainer probably comparable to 3 hour rides outside. We get stronger when we sleep.

2 Likes
25

Thanks for your advice! I took three days off at the end of last year and felt that my body was fully rested. I took FTP test 2 days ago. My new ftp is 166, which is higher than I expected.

4 Likes