I thought I'd give a brief review on how I'm doing here. Mainly because I'm feeling pretty proud of myself right now. But also because I think for amateurs like myself, starting up on this, doing what I've done is worthwhile
I got my TrainerRoad account up and running about a week ago now, and the first thing I done was the 8 minute test. The default threshold is 200, and as I had no idea, I left it at that, and cracked on with the workout/test. Safe to say, I blew up early during the test. The target was too high for me, and I overcooked myself (I was probably toast before I even hit the first session, truth be told). Anyway, the results can be seen on my performance, I lasted about 15 seconds at 200, then just faded away.
I ended up with an FTP of 130
1 week on, and I'd done 3 more monitored rides with my FTP at 130. I got 2 new tyres fitted on Saturday, and felt I should recalibrate myself for 2 reasons.
1) New tyres.
2) With a more realistic FTP to work with, leading up to the actual 8 minute efforts, I thought I could increase my threshold.
I began at 100% of FTP effort, after clearing effort 2 I upped it up to 110% to see if I could hold it during the tests (Hence the clearing efforts are below required effort levels)
I managed to increase my threshold by 40W over the past week. From 130 up to 170
I think my body is back into my cycling mindset with a little recovered muscle memory fitness, I was working with a better starting point, so I didn't burn out too quickly, but most importantly, I'm starting to learn about gearing a bit better. As you mentioned, I cranked up the cadence, but on a lower gear ratio, and I didn't burn up my quads as quickly as before. I managed my effort a lot better than last time.
I definitely think one week in, a recalibration of your ability is in order if you're a relative newbie like myself