Percent FTP for 56 mile standalone TT ?

Okay thanks.  I haven't really been training specifically for this since all I do are sprints.  I usually do hard FTP specific workouts during the week and have been doing a long ride on Saturdays when I do not race.  I try to take it easy on my Saturday ride as to not overdo it.  However, my last ride was a 3 hour rode and it was right at 80%.  I think I will play it conservative.  It's kind of a last minute thought just to do an uninterrupted long ride with no stops.  I'd like to push it as much as possible though.

Maybe I'll just go out at 80% since I know I can keep that up and if I'm feeling good, push it a bit into the ride.

I know my coach would like for me to hit 85% for a 56 mile ride. My last olympic I was at 81%. My power meter died shortly after. So I am not sure how accurate it was. I thought for sure I was pushing more watts than 81%.

I think I need a lot more long, hard miles to hit 85%.

Several things to consider.  How did you calculate your FTP?  Was it an actual 1 hour test, or was it an estimation based on an 20' test?

It's really hard to predict your 56 mile power if your FTP is based on a 20' test.  It's sort of like trying to predict a marathon time based on a recent 5k.  There are so many other training variables that come into play when you try and extrapolate a test so short to a race that's roughly 7-10x longer.

Good point.

I don't use a full hour test or 2x20 test.  I use the CP calculation and use the 20 minute and 3 minute.  I think it's actually pretty close.  In two of my previous races, I held ~95% of my estimated FTP for almost 50 minutes.  Felt good of the bike and was able to run.  

I agree it's not the perfect way to estimate it.

I haven't been training to ride this distance hard but I know I can finish while putting out 80% since I've done that in training.  If I race it, I think I'll just be conservative.

When is your race? If you have time do some rides with 20-30' intervals at 85% increasing number of intervals and reducing rest and see how they go. For me this helps me know what % of FTP is achievable. I try to pick up the watts second half but normally what happens is RPE goes up but watts stay pretty equal.

I've done a few HIM relays as biker and I've been able to do same % of my FTP as I do in an oly when I do the whole race.

Thanks for the info.

The race is about a month and a half from now.   Not 100% sure I am going to do it.  Curious what everyone else's strat would be.

I've only done sprints which doesn't really help much.  However, I generally do long rides longer than 50 miles.

I have raced with my NP ~equal to my FTP.  IF of 1.002 and run 'decent' for me afterwards.  However, this was after 5 weeks after I had last tested my FTP and had done about 5 weeks of training for that given FTP.   Not sure if this helps with anything.

I think you mean IF (Intensity Factor)?  VI (Variability Index) is not a marker for an increase in FTP.

When going into an unknown such as a 56 mile TT with no data, go in conservatively and try to negative split after 28 miles if you're feeling strong.

Since that is an odd distance for a standalone TT, I bet that much of the field will blow wide open at the halfway point, and then you can enjoy picking off some road kill on the way back!

No I meant VI...if he rode over his FTP per his NP for the sprint, it could be that is VI is high so his NP is higher than his average Power so it is less accurate or indicative on increase in FTP. If VI (NP/AP) is over 1.04, I would dismiss the NP being above his last tested FTP in sprint. If it was under 1.03 or 1.04 I would consider upping his FTP to what it was in his sprint.

VI was 1.02.  Flat course.  Didn't mean to turn it into a FTP debate. 

Thanks for the info so far.  With all the advice, I think I'll retest FTP next month and go out at 80% to be conservatively in the beginning.

for a stand alone it HONESTLY depends on how you trained.  have you done any key sessions, for example 2 hrs @ 80% and 30' @ @90%.   or 3 hrs at 85%?  to see how you feel. 

for my 70.3 i have always rode in the 75-80% region to be safe and have a decent run.  however in training i always rode 82-84%.  to manage 85% was difficult especially if i had a brick. 

BUT be prepared 85% of FTP is pretty high for 2.5 hrs.  IF YOUR FTP number is correct and within 5 watts. 

my suggestion start at 80% see how you feel at 1 hr mark....monitor conditions and then hit it and just grind some teeth and finish strong.

Do 1 or 2 50+ mile rides during the next month where you try to ride the whole thing at 85-90% (which is what I would aim for on a ride like this).  See how it goes.  That's more valuable than testing for your FT during the next month.