Feels like I am going backwards

[courtney.rennie]

Today I got on the bike to do the functional bike workout.  I did the step test starting at 80W going up 10 watts q3mins.  In my original LBP test I reached 150 b/min at 170 Watts.  Today I reached that HR at 150 W.

Recently my husband and I have been doing a huge reno that has been really stressful.  Supposed to be in the house early Dec and still waiting.  Work has been busy with some sleepless nights.  So for sure I am not at my best.  Top it off with trying to stay on top of the workouts. 

Today after the step test I just backed off the tension and did an easy spin for another 20 mins.  Was this the right thing to do?

What I am concerned about is that a few times I have done the step test and had results like above (and a few times where it has been more appropriate).  The reno is soon to be over but all other realities of my life will be on-going.  I am enjoying the training and don't want to stop doing it but worry that perhaps I am not making any gains.  Comments?

[Andrew]

Your post sounds very similar to Tamara's, and one that was echoed at the EES in Kelowna, and by Ginny last week. This is exactly why we do the testing. It forces us to identify what is going wrong with the training plan, and adjust it to ensure improvement replaces limitations.

Here are a few things to consider:

1) You have already identified possible stressors that might have resulted in disappointing step test results. And you have identified how to deal with them. Now it takes the commitment to follow through. Remove the stress, and retest to see if the affect is positive. Easier said than done. I recognize that. But that should be priority number one.
2) I think you did your body a favor by backing off the functional training session, when your body was clearly not ready for it. At that point you had three options...a short easy ride just to clear your mind (which was the option you chose), a long steady-state effort at very low intensity to allow for some structural training stimulus (only worth doing if your mind and heart are feeling like this is worth trying) or simply ending the training session knowing your body may not benefit from training on that day. In the last case, you could opt for some rehabilitation, stretching, a warm soak in the tub, some yoga, or a good healthy meal with your spouse. Each are great options to help unwind.
3) If you are attending the next EESS session, I would discuss with Mike doing another full LBP test, so we have more data to work with. I would consider doing it on the bike, for comparison reasons, but also know he is considering do run testing this week. It may be prudent for you to consider bike LBP test and a short run step test to get an objective baseline.

I hope these things help. Remember the step tests only give us a glimpse of what is going on physiologically, and are meant to give us feedback about the training plan, not to add more stress, but to relieve it.

[GinnySellars]

I liken doing a step test to weighing yourself everyday. If you weigh yourself morning and evening everyday you see the normal fluctuation of weight affected by multiple things including your fluid and food intake. If you do this all the time you realize it's totally normal to vary by a few pounds in a single day.

Similarly, if you do step tests as a warm-up for many workouts in a week, you notice regular fluctuation of performance affected by sleep, stress, mental or physical fatigue, coordination, comfort on your seat, time of day, hydration...the list goes on. You get used to the normal variation of performance, and are able to attribute performance changes to likely causes. For instance, if you are off your best performance by 20 watts, you have to do a little mental check...are you feeling low in energy and on the edge of getting sick, or are you just fatigued from the workout the day before and having trouble spinning the pedals smoothly. You can then decide what to do for the rest of your workout. Obviously, take a rest if you are getting a tickle in your throat or achy bones. Otherwise, think about the goal of your workout....cardiac? neural? If your legs are tired from downhill skiing, consider doing high cadence work. If your coordination is tired from running with quick feet the day before, consider doing low cadence, big ring. You get the idea...you can decide to change a workout, based on what is tired and needs recovery, and what can still be challenged.