I had a crack at the new Sufferfest ramp test called Half Monty on Sunday. Compared back to 7th January above:
Weight - 80.7kg last Tuesday, 81.6 today - hopefully that's water retention, not cake retention!
5 second - 998w; 11.88w/kg (no change - not tested)
1 minute - 453w; 5.39w/kg (no change - not tested)
5 minute - was 325w, now 350w (4.32w/kg)
20 minute - was 262w, now 285w (3.5w/kg)
All the morning TT sessions during lockdown are obviously helping. Not sure if I got the ramp test protocol correct - are you meant to stop as soon as you can't hold the target? Even if you could surge back up and hold it for another a short window?
Thought it was time for some proper misery, so fired up the Sufferfest Full Frontal test last Sunday morning. My weight seems to be all over the shop recently... Tuesday 9th 80.2kg, Tuesday 16th 78.6kg and Thursday 81.4kg (wouldn't normally get the scales out on a Thursday but wanted to check if the Tuesday was a freak). Garmin Connect says I've averaged 80.3kg over the past four weeks so I'll use that.
5 second - was 998w, now 996w - down 2w; 12.4w/kg
1 minute - was 453w, now 473w - up 20w; 5.8w/kg
5 minute - was 350w, now 364w - up 14w on the May ramp test, up 39w on January full test; 4.5w/kg
20 minute - was 285w, now 284w - down 1w on the May ramp test, up 23w on January full test; 3.5w/kg
I had hoped to get to 300w for 20 minutes but I think I'm still getting used to the elevated targets from May's ramp test on the training sessions. I've also not being doing many FTP targeted sessions on the turbo as the shorter Sufferfest sessions I've been hitting before breakfast target the shorter windows. I've got up a bit earlier this week to put longer sessions in to get more threshold time in. Target is for 300w FTP by the end of the summer.