20 minute Time Trial with Power Meter (Page 2)

Never try to change gears during a 20 min FTP.  You will lose a few seconds during the chain jumps and it won't get any easier.  It supposed to be hard, trying to make it easy is not going to happen.  It sucks but it's worth it. 

I'm sure you have a protocol from your coach, but don't forget the warmup.

I watch my speed, cadance, time and power.  Unless you already know how to generate power standing, don't try it now.  Stay in the saddle.  It's a personal choice but I go in the big ring and the 12.  During the final mile I drop to the 11 and go all out on the wattage.

Many find it simpler to mentally break the beast into three segments of 7,7 and 6 minutes each.  The first 7 just focus on going hard but not going over the target.  Don't worry that feeling of confidence will not last much longer than 7 minutes.  The second 7 hurts.  Stay focused on keeping the power and cadance right at the target.  The final segment is hard and it sucks. but try to get above the target, and the final 3 minutes go as hard as possible.  It's the last mile. You can taste the finish.  Its your the last chance raise the bar.  Breathe hard and ride for your life.  It's not going to kill you. 

Don't forget - Lots of fans.  If you overheat your numbers will be low.  Keep the bucket ready.  it's good to have it close.  No one ever pukes you just feel like it.

Since you are planning to do this test during the middle of the day, think race day nutrition simple sugars, electrolyte beverages.  Try to eat what you would before an Oly.  It's a good idea to be fueled up but have an empty stomach when it comes time to test.

Good Luck!!!

I agree with starting easier than you think.  Being that you've had this PM for less than a week and this is your first test, it will be impossible to know how accurate your test is regardless of what you actually do.

So just do the test so that you can finish it...create a baseline, train harder, and set a higher goal on the next test.  Rinse, repeat...until you finally do a test that you can't finish.

Nobody mentioned doing a 3min all out before the 20min w/ some light spinning in between. The 3min and 20min results can be used to calculate your Critical Power. I did my first test of the year last week. Let's just say that it could have been better.

And +1 for Watts/Kg. 250W of power for a 225lb clydesdale isn't the same thing as it would be for a 150lb-er.

W/Kg only matters for climbing.  On a flat time trial, your power output and aerodynamic profile is what counts.  Weight is of little consequence.

who wants to venture a guess as to my FTP for this test?  Some variables: i'm 5'10 185 (goal racing weight of 170); c5/c6 disc herniation which limits my aero position a bit; current training is about 8 hours per week; 1st week using power; new bike: 2011 Trek Speed Concept 7.5 with Quarq.  Using a cyclops trainer in my basement; temp is 70 degrees F; and I will be cranking ACDC and/or Rage Against the Machine.  I am in year 3 of triathlon, and all 3 seasons have ended with minor injury (shoulder, knee).  I dont race often, but when i do, i am MOP.  Sprinter by trade.  i have never been beaten in a 100m dash, especially when challenged during a party.  Long distance is my weakness, but also my new challenge. 

That said, there really isnt anyway of accurately guessing this until i do it once, correct?  All of the bells and whistles aside, it's totally about my ability at the present time and establishing a baseline to be more efficient, no?

I'm thinking too much.  Just need to go and do this.

Exactly.

My FTP is certainly not sky high....BUT I am a mere wisp of a thing, so you kinda have to take that into consideration......

Turn down the heat 20deg and/or open some windows down there!

We're gonna need a bigger fan.

212

Just because I went 213 on my first test using power last week.

And here is the link to it

If your all-out effort for 3 mins is different if you do it alone vs coupled w/ a 20min all-out effort, then I agree with you. If its not significantly different, then there's not much value in spreading it out. I don't think I've ever seen a formal testing protocol for CP that states that testing values must be done in a separate session.

im going to wear my gopro camera while i test...real exciting stuff! my wife thinks im insane, but at least i can feel comfortable here at BT.

So what's the takeaway here? Concentrate on raw power and your aero profile? W/Kg may only matter for climbing, but its not some sort of detriment riding a flat time trial AFAIK. Will you go slower on the flats if you are lighter, power being equal?

Shane listed the take-aways (and beat me to the rest in his edit!). It's not an all or nothing with power-to-weight and power-to-CdA, but a "more" or "less" significant depending on the conditions at the moment. They always matter to some degree.