Chasing 4.0 watts/kg in 2020

OK, I'm in.  I'm racing for this first time this year so I have an extreme bike focus so I'm really interested in what kind of gains I can get.  My current FTP is around 255/260 at about 90 kg, so 2.9ish. - I haven't successfully completed an indoor test in about two years, but I raced an Oly aquabike back in September and averaged 244 watts for 70 minutes after a hammered Oly swim.

Sufferfest 4DP test tomorrow scheduled (that measures your W/kg across four points on your power curve vs. just FTP).

I have no delusions about 4.0 but I'd be happy with a 15% increase across the board with the bike focus.

Well, I physically survived the 4DP test which was brutal.  The 1 minute test at the end brings out swear words you didn't even know. 

Results were better than November across the board after about 9-10 weeks of training.

Neuromuscular 5s power:  745w
Anaerobic capacity 1m power:  418w
Maximum aerobic 5m power:  318w
Functional threshold FTP 20m power:  245w

I'm still thinking the FTP is a little low given my performance outdoors in September (and knowing that outdoor tests are usually better but more variant).  I've also been training with it set at 260 and have had no problems with the sweet spot and threshold intervals, so I'm going to keep it there for now.  Still at 2.9w/kg for FTP.

I've got a decent bout of bike work this week then a short taper before attempting the Tour of Sufferlandria starting next Friday. 

https://thesufferfest.com/pages/tour-of-sufferlandria-2020-the-stages

Sure - first you have to subscribe to Sufferfest and download their app, which only works on Windows and iOS right now (no Android yet - I think early spring).  Then there's a whole tutorial in the app when you find that workout - talks about strategy and preparation for the test.

https://thesufferfest.com/blogs/training-resources/how-to-get-the-most-out-of-full-frontal

I think you can do a two-week trial. 

If you're using virtual power that's fine but remember VP is not accurate, just consistent (so your actual power numbers could be off by a decent amount, but as long as they're consistently off which they should be with a decent trainer power curve you'll be fine for training).  My real FTP number went down almost 50 watts going from virtual power on a Kinetic Road Machine fluid trainer to a Powertap hub.  Quite humbling.  LOL

Originally posted by kloofyroland

Originally posted by marcag

Originally posted by kloofyroland I just finished Jorge's Plan "Improve Slow Glycolysis" phase last week and this week is my FTP test week! My recent test results using VP: Maximum sub-anaerobic capacity 3m power: ~261watts (+3) Maximum aerobic 5m power: Will test this Friday Functional threshold FTP 20m power: ~216watts (+8) Weight: 147lbs=66.82kg Power to weight ratio: 3.23watts/kg I was hoping I'd be able to score slightly higher numbers but I'm still happy with the gains I've made since it's obvious I've gotten fitter. I had a full body deep tissue massage Monday after work and I still have some sore spots which may have hindered my performance a bit. I've gained 1 pound since my last test week and I attribute most of that to some lean muscle built doing strength training twice a week. I'm moving onto the "Improve Critical Power" phase next week and I'm pretty sure it's gonna be hell all of March, hehe. How are you guys doing as February 2020 comes to an end? Roland

Are you calculating your w/kg from you FTP or from your 20min power. Is 216 your 20min power ?

Oh shoot, good catch Marc! My 20 minute power is 226.8watts. 95% of that is about 216watts. I'm calculating my watts/kg using the 95% #. Roland

And I think the 20' test is only accurate if you do the 5' test in front of it, like on TrainerRoad.

As for #&^$&!!!! Jorge's plan, wait until the 6 x 4' @ 105%, 45" RBI workout.  It's hell. 

I just got over a nasty cold which interrupted my Sufferfest Tour of Sufferlandria after one stage.  I lost like a week of training so I'm just adding a little bit to this week's recovery before I start by first build phase next week.  My next test is at the end of March.

Originally posted by kloofyrolandHere are my new test results: Maximum sub-anaerobic capacity 3m power: ~261watts (+3) Maximum aerobic 5m power: 255watts (+5) Functional threshold FTP 20m power: ~223watts (+5) Weight: 147lbs=66.82kg (+1.0lb) Power to weight ratio: 3.17watts/kg (+0.06) Jorge's Plan Calculator = 3.24watts/kg using 3m power and 3.18watts/kg using 5m power Which power to weight ratio result should I pay closer attention to to determine my new power zones? I'd love to use 3.24 since it's closer to 4.0, hehehe.

3.17 to 3.24 is probably within the testing margin of error so it probably doesn't matter, but hell use the 3.24 because it's closer to 4.0. 

Originally posted by kloofyroland Finished Jorge's Plan Week 15. Excited to see what my next FTP test results are gonna be this coming Tuesday. Resting up well for it.

Nice - don't forget to keep up with some taper workouts and a primer the day before.  Get a good soundtrack ready and bring a bucket!

Usually a primer workout is like 15' WU, 5' @ FTP, 10' easy, then a couple of 1' efforts like 120%-ish with full recovery.  So all-in maybe 30-40'.  Sufferfest and TrainerRoad both have examples.  You do it about 24 hours before your test, usually with a day off preceeding.