So, I have just finished Build Me Up and I am pretty impressed by the plan. Prior to starting, I had an FTP of 288W which is about 4w/kg and I was hoping to try and increase that a bit to around 300W. I tried to follow the plan as closely as I could and largely managed it I think, with the following exceptions:
- Aspire - I did the last three unders of the third set at 90% to give me a little extra “recovery”. The overs were still done at 100% though.
- Circus - I found this one seriously tough, so went down to 95% after the first set, and then down to 90% for the second half of the last set.
- Purple Unicorn - I don’t think I was sufficiently rested for this one and so reduced it to 95% mid-way through the second set.
- Breakfast Returns - did not fancy this at all so skipped it completely!
It’s also worth mentioning that I was trying to get in some longer easy rides in December to hit my annual target of 10,000km, and I was also racing pretty hard on Thursday nights in WTRL TTT (Latte).
I didn’t find the plan too difficult at the start but it definitely got a lot harder towards the end; particularly the 2 hour workouts and 15.9/LOX. I don’t think the racing and extra rides helped as I definitely felt fatigued a few times during the plan. If I did it again I would try and make sure I took the scheduled rest.
So yesterday I had a crack at the FTP test at the end of the plan. I did it on Ven-top and decided to quit the 5 min block before the main test with 4 minutes gone as I started to feel a bit of lactic acid in the legs. On the 20 min test, the aim was to hit 300W for the first 15 minutes and then look to push on in the last five. Surprisingly, I found that I was able to maintain 310W until 15 minutes and was then able to gradually increase it over the remaining time and then go all-in with a minute to go. I was extremely happy with an increase to 307W (4.3 w/kg - 323W average over the 20 min test) and feel like I gave it everything and paced it reasonably well. I had to pause it just after the test as I physically couldn’t turn the pedals any more.
Anyway - happy days - I would definitely recommend!