20 minute Time Trial with Power Meter

Just pedal at whatever cadence is comfortable to you.  I don't think there is a "wrong" way to do this test so long as you are bringing it the whole 20 minutes.

And, if you go too hard or too easy on this test, your coach can easily move your numbers up or down accordingly.   You will test again in a month anyway so you can true-up then.

Edited to add that I do not stand on the trainer - too wobbly. 

I did my whole test in aero, except for sitting up to drink or stretch my back but I don't think that matters.  I would not mash because you won't be able to hold a steady watts for the whole test that way.

It's not as straightforward as it sounds. It will often take more than one try to get the pacing down, although I probably wouldn't retest it right away unless you're seeing a huge dropoff in speed at the end (which meant you went out too hard.)

As you train more and get stronger, you will more accurately be able to hold a consistent pace.

Yes, but it will always be brutal and leave you feeling completely spent. But I do agree that a few rides beforehand are necessary to give you a better idea of how to pace, gearing, etc.

I think if you stand, mash, etc. your power will be inconsistent. But I have yet to figure out how to stand on the trainer and hold power, so others might have a different opinion.

thanks again everyone. very helpful so far.  here is the exact text of the scheduled test from my TrainingPeaks calendar:

WU: Ride 10 mins @ Z2 (endurance) effort. Then complete 3x1 min 100+ rpm with 1 min EZ recovery between.
Then complete a 20 min all-out TT. It is also very important to be wearing your HR monitor as well. During the 20 min TT, pace yourself intelligently so that you have gas in the tank for the finish. It is better to start off a little easier than to start out too hard and not be able to complete test. Cool-down with 10-15 minutes of very EZ spinning..

I  try to shift up or down a gear every couple of minutes just to mix things up with the cadence a bit. Small changes but it keeps it, for lack of a better word, interesting.  What may feel "easy" at 2 minutes can be brutal at 18-19.  Start off a little easier than what you think you can maintain and build over those first few minutes.  Then steady. Over the last 2-3 minutes leave it out there.  At 19:30 you should be leaking bodily fluids from at least 2 openings! Your choice on the openings....or maybe not?

Randy

Pick something other than your watch, and focus on it. Personally I focus on my watts, but I could understand if someone didn't like that idea.

I've found it also helps if I set an alarm for 20' after I start, and then just never look at the time. Thinking "God this sucks but it's almost over" then looking down and seeing you've got 8 or 9 minutes left is VERY disheartening.

have not read read the Coggan book yet; just going with Coach's plan for now.  trying not to overload my brain with analytics and putting trust in my coach.  He's a 9-time IM with a PR of 9:30, so I do believe I am in good hands. 

I am planning to do this later today.  I will happily post the results here for critique when i am finished.  i'm sure it'll be ugly, but i really do appreciate the help.  it's alot to digest.

Don't worry, having a low ftp just let's you talk a lot of smack when you crush people that are less aero and have higher ftps

That's the beauty of power; it's (cadence)x(torque), so both the gear you're in and your cadence are factors, and changing either will affect power.  But you can keep the same power by slowing down and shifting to a bigger gear, and vice versa.

I've wondered if I'm affecting the results by looking at power when I'm doing a test; if I know what my current power is, I might think it's too high or too low.  So I might try minimizing the window for the next test when I get into the 20 minute section.

FWIW, I'm using Trainer Road with KK road machine, first time playing with power this winter.

Us smaller guys prefer to look at watts/kg. FTP by itself is utterly depressing.