2x20 L4 session @ 305W which is, for me anyway, not very comfortable but got through it Ok and it certainly didn't feel as uncomfortable as the last one of these so that was a small step in the righrt direction, even if a temporary one!
I think if there is one thing I have learned in the last couple of years it's that real lasting adaptations to a training load are very very slow in coming, Short term gains can definitely be made for example when you introduce L5 work but the long term gains that really make a difference are a long time coming. I currently reckon that if a cyclist is already pretty well trained and has been cycling for a few years he or she is probably going to be doing pretty well to make a 20W gain over a 12 month period of good quality training, 20W @ threshold that is.
My gut feeling is that over the last few months I may have increased my FTP by about 5W from 305W to about 310W and I'm going to test this shortly. If this were the case I would need, for the 20 minute TT in the Allen & Coggan test, to average just over 326W which I suspect I may be able to manage.
What I'd do is start the TT at 326W in manual ergo mode and then see if I could hold that for 10 minutes. If I could I would then increase the load to a level I started to struggle at and then select a load I thought I could hang on to the end at, this should give me my best average for the 20 minutes and avoid me blowing up too soon. If I can't hold the 326W for the 10 minutes I know I've overestimated things but I held 320W for 20 minutes at my last test in November and I think I've made small gains since then.
I think I'll schedule the test for a week today, nice to have something to look forward to! ;-)
[Uploaded 03/02/2009 16:23:20]