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FTP Test question
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 2013-11-16 9:10 PM |
 643   |  Subject: FTP Test questionSo I made the jump and got a power meter. I tried reading "Training with a Power Meter" but it was basically useless until I did this test, so I'm going to get back into it again. Anyway.... I tried to do the FTP test where he has: 20 min warm up 3x1 100+ rpm 1min + 1 min recovery 5 min medium effort 5 minute all out 10 minute medium effort 20 minute all out, and then Here's my problem though. I wasn't able to do the full 5 minute all out. I tried to hold off doing it until I was past some bridges that had 90 degree turns but then at 3 minutes into it, the trail had construction and the test for the part was over. The part I was at also had some underpasses where I had to slow down or risk causing an accident. I followed the rest of the test and did the 20 minute all out and averaged 261w. Looking at the book, I take this *.95 and I get 247.5 for my FTP (do I round up to 250??). Does this test still seem valid to you guys, since I half assed the 5 minute all out? I assume that would have made me slightly more tired but not by a lot since the 10 min recovery would have recharged me either way. Here's my test data: http://connect.garmin.com/activity/405045051 After seeing a lot of the guy's 300w FTP examples in the book, I feel like I'm pretty far behind other bikers but at least I'm (hopefully) creating baseline data for which to start my new workouts next week. |
| 2013-11-16 9:17 PM in reply to: Blastman |
Master 1858  Salt Lake City | Subject: RE: FTP Test question The 20 minute all out is all that matters. The rest is just to get your body warned up for the key effort. |
| 2013-11-16 9:24 PM in reply to: JZig |
Champion 7136  Knoxville area | Subject: RE: FTP Test question ^pretty much this... it's just to give you a baseline to work off of. If at any time you think your FTP is too low, do an hour trying to hold that number... it's usually a nice humbling experience. (I'd round to 250) |
| 2013-11-16 9:39 PM in reply to: 0 |
| 643 | Subject: RE: FTP Test question Alright, thanks guys. I semi tried this on the trainer this week and man it sucked. Every site I looked at said you should do this outside since it's too easy to overheat on the trainer. Today is probably the last good day until spring, so I'm glad I got it done and it's valid. Edited by Blastman 2013-11-16 9:39 PM |
| 2013-11-16 10:08 PM in reply to: Blastman |
| Subject: RE: FTP Test question Your test is good enough. Your FTP number isn't "that" important. At any given moment, nobody really knows what their FTP is unless they just finished an hour long max effort and executed it properly. The key is getting a ballpark of your FTP, then using it to guide your training. If you notice your training is getting too easy, it's probably a sign that your FTP has gone up. Likewise if you can't handle the prescribed workouts, your FTP may be lower than what your test indicates. I haven't done a 20' FTP test on my tri bike in over 2 years. But I have a good idea of what my FTP is based on my training. I validated that by hitting that number within 2 watts during a 40k TT. |
| 2013-11-16 11:29 PM in reply to: Blastman |
| 8763 Boulder, Colorado | Subject: RE: FTP Test question You're fine with the test you did. I would use 245 or 250 just for rounding purposes, and even that doesn't matter as much as w/kg. To be a top AGer you need 4 w/kg or higher. That's the number you are after. |
| 2013-11-17 7:26 AM in reply to: Jason N |
Master 3058 South Alabama | Subject: RE: FTP Test question Originally posted by Jason N Your test is good enough. Your FTP number isn't "that" important. At any given moment, nobody really knows what their FTP is unless they just finished an hour long max effort and executed it properly. The key is getting a ballpark of your FTP, then using it to guide your training. If you notice your training is getting too easy, it's probably a sign that your FTP has gone up. Likewise if you can't handle the prescribed workouts, your FTP may be lower than what your test indicates. I haven't done a 20' FTP test on my tri bike in over 2 years. But I have a good idea of what my FTP is based on my training. I validated that by hitting that number within 2 watts during a 40k TT. Jason is right. It is just a number that you can use to set up your training intervals and ultimately your pacing in races. It is important to try to be consistent in how you test. If you change your testing protocal you will likely see changes in your FTP. You may want to look at the books by Dr. Skiba as well. They have some good info on training with power. Don't get too hung up on what everyone else says is their FTP. No one really knows unless they do a 60 minute test. Everything else is just an educated guess. I hate testing so rarely do it...primarily because it hurts like hell and I don't like wetting myself. I cant imagine riding an hour at what is supposed to be my FTP. Maybe I could do it if I was being chased by a pack of zombies riding cheetahs but still not sure. I think there are some key workouts that are a better indicator of what you may be able to do during a race than just using some percentage of FTP.. For an olympic race 3 X 20 minutes at just above goal power on 3 minutes easy. Say you want to ride the race at 250w you would do 255-260w for the intervals. Breaks things up a little but still gives you an idea of what your body can sustain. Power is a great tool on the bike but its just a metric that will hopefully allow you to improve. Would be even better if it somehow made me a better swimmer
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| 2013-11-17 8:42 AM in reply to: slornow |
Champion 19812 MA | Subject: RE: FTP Test question Agree with what others say. My preference is doing a different FTP like Skilba uses. I find the 20' test tends to over estimate my FTP. I also find doing FTP test indoors and outdoors will give me a different number. Testing outside and using and using that number inside for me would mean I wouldn't hit my numbers on the trainer. As time on the trainer progresses, for me it becomes relatively easier to push myself inside. Once Spring comes after about 4-6 weeks of outside riding, I will see a bump up in FTP. |
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