Hi all,
I am becoming increasingly concerned with my decline in performance and hope people can help me diagnose the issue and then tips on how to resolve it & not repeat it.
During days where there is little to be happy about cycling has been the saviour for me the last year so it’s killing me not being able to ride and continue my progress.
It seems that since I started trying to implement a polarised approach I’ve been struggling more with each week in the HIIT sessions. I’ve tried reducing the volume & intensity and had a few weeks off but I just don’t feel great still. I’ve tried to detail this but let me know if any other info will help.
Me
Male
26
6ft2
86kg
Key Dates
30th Sept - 29th Oct - 4wk FTP Booster [link] (FTP* 340 -> 367)
(Few races, outdoors rides and SST work in between - set a lot of PBs in this time)
23rd Nov - Start of ‘Polarised Training
*All FTP tests done via ramp test, going forward I’m going to give 20min a go as ramp is clearly overestimating.
Polarised Weeks
Week 1 - R, 4x8, 3hr z2, 1hr z1, Race, 3hr z2, 2hr z2 W/C 23/11
Week 2 - R, 4x8, 3hr z2, G, 6x6, R, 2hr40 z2 W/C 30/11
Week 3 - G, R, SST, 1hr z1/2, 1hr z1/2, G, R W/C 7/12 (Low Vol Week)
Week 4 - 2hr30 z2 & G, 2hr30 z2, R 2hr30 z2 & G, 6x6, G, 2x8 W/C 14/12
Week 5 - 2hr z2, 2hr45 z2, R, R, R, R, R W/C 21/12 (Xmas)
Week 6 - 6x6, R, 2hr30 z2, R, R, 6x6, R W/C 28/12
Week 7 - R, R, R, R, R, 2hr z2 outdoor, R W/C 4/1
Week 8 - R, R, 1hr z2, R, 1hr30 z2, R, 2hr20 z2 W/C 11/1
Week 9 - R, 2hr z2, R, 2hr z2, R, Vo2 II, R W/C 18/1
Other than saddle sores, sore feet the endurance days were feeling increasingly easier however there is a very clear decline in my intensity sessions.
G = Gym, R = Rest, z2 - 200-260w
Hiit Sessions
4x8 - 24 Nov, target 400w, managed 8, 5.5, 5.2, NA mins - max
4x8 - 1 Dec, target
Session | Date | Target (watts) | Managed (mins.seconds) | Max HR |
---|---|---|---|---|
4x8mins | 24 Nov | 400 | 8, 5.5, 5.2, NA | 178 |
4x8mins | 1 Dec | 388 | 8, 8, 5.4, NA | 176 |
6x6mins | 4 Dec | 385 | 6, 6, 6, 6, 6, NA | 172 |
6x6mins | 18 Dec | 368 | 6, 6, 6, 6, 6, 6 | 170 |
4x8mins | 20 Dec | 370 | 8, 8, NA, NA | 179 |
6x6mins | 28 Dec | 368 | 6, 6, 6, 6, NA, NA | NO HRM |
6x6mins | 2 Jan | 368 | 6, 6, 6, 6, 6, NA | 178 |
Vo2 II | 23 Jan | 385 | 4 mins * 2 | 182 |
The final straw and looking for help was when after the last v02 session. At the start (1Dec) I could hold this watts for 2 sets of 8min with just 2 mins rest, yet on the 23rd 2 sets of 4mins with 4 mins rest absolutely killed me.
Fitness Chart