So you have been doing pretty good #FtFP! It makes a huge difference. This was past weekend was a big weekend for you!
So first thing we can look at is your Performance Manager Chart. Here is the screen shot.
Really look at when you started training this year around January 26th. Your CTL - blue line (fitness)has been steadily increasing throughout the plan! That is what you want to see. You want this to continue as you complete base training. If you look at the dotted blue line that is your projected CTL based on planned TSS. You are just going to continue to increase your overall fitness in the coming weeks.
The yellow line is TSB (fatigue), in TrainingPeaks they call it Form. But really this is fatigue level. You got down to a -35 before this rest week. So that is pretty low and a good time for rest week. You may even hit some lower TSB levels in the coming weeks as you continue to ramp your CTL up. Just make sure you keep the easy parts easy and regeneration weeks easy so you can fully recover.
The other thing I looked at was seeing how you did on your weekend sweet spot group rides. Here is the screen shot from the ride on February 29th, so this past weekend.
You did really good on this ride! A lot of times riders don’t hold steady power on group rides, get too much anaerobic power, time in zone 1 and etc. But you did really good keeping most of your power aerobic. You actually did have 41 minutes of your ride in the sweet spot range! Perfect! You also didn’t just do all your efforts at the beginning and it was a pretty evened out ride. At 2.5 hours into the ride you had a nice 15 minute section at 183 watts, which was 86% of your FTP, so basically a tempo / sweet spot effort. Really good.
You are coming up to starting sweet spot burst intervals. These will feel quite a bit harder at first. You are no longer going to be riding steady but adding a 5 second burst every 2 - 3 minutes. This will elevate your heart rate more. The goal is to burst and keep the power on after each burst and stay in sweet spot. Bursts are meant to help emulate the stochastic nature of bike rides, where you have to give it some ‘gas’/hard efforts to get up a steep section, out of a corner or close a gap to a wheel. Do your best.
I did look at your other sweet spot group rides to see if I felt your FTP was pretty accurate. I didn’t see any reason to change it at the moment. If you start hitting some group rides harder or races that is something we can monitor.
Another thing to look for over the next 4 weeks would be your heart rate compared to power. I see during your sweet spot efforts it gets up to averaging 178 bpm on the last efforts the previous two weeks. Maybe over time we will not see it get so high. Also your heart rate on the endurance rides has increased with fatigue, but that is normal this early in the training phases. For instance Sunday first hour was 143 watts @ 142 bpm and last hour was 136 watts @ 149 bpm. So there was some cardiac drift there. Over time we would like to see that decrease a bit. But that isn’t too bad. The Pw:Hr was 9.56% Get that under 7 and you are doing good!