General Discussion Triathlon Talk » Indoor TT as FTP test? Rss Feed  
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2012-01-28 8:45 PM

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Subject: Indoor TT as FTP test?
Today I did a 10k indoor TT, and my time was just over 16:00. I really don't feel like doing another test like that right now - can I use that as a rough test? I have only been biking about 2 hrs a week, as I've been marathon training, so I was surprised with my 3rd place finish. Can I take a few watts away and use the 95% rule?I have done 20 min tests in the past, but would rather be able to use #'s from the TT to base future training on.


2012-01-28 8:50 PM
in reply to: #4016530

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Subject: RE: Indoor TT as FTP test?
Sure you can use it. You'll need to cut a little more than 5% to get a 60-minute estimate, though. How confident are you that the power measurement that you used in today's test is the same as you'll use in the rest of your training?
2012-01-28 8:50 PM
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Subject: RE: Indoor TT as FTP test?
If you really want to have some punishing workouts, I would just use the number you got.  16 mins isn't exactly a 20 min test, so I would use it if I were you.  Can't really hurt at this time of year anyway.
2012-01-28 9:01 PM
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Subject: RE: Indoor TT as FTP test?
I went hard, but also feel like I could have held on for another 20 minutes - I certainly didn't blow up at the end. As I've done very little biking over the past several months, I really didn't know how I'd do. I targeted 330 watts on my powertap and ended up at 336, so I actually did better than I expected. Maybe I'll see if basing FTP off this # works this coming week.
2012-01-28 11:25 PM
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Subject: RE: Indoor TT as FTP test?

By the way - sorry to read about your foot injury. Hope it resolves soon so that you can return to Boston prep. 

It might not be the stress fracture that you fear it is. I experienced something similar last Sept., shortly before my A-race HM. Walking was painful for a few days. I went ahead with the HM, but the foot wasn't so happy afterwards. I took some rest from running before and after the HM, and the problem fixed itself fairly quickly. I think it was brought on by too much intensity in a short period of time, off too little speed preparation (I did 3 races in the space of a week, including a couple of nasty downhills). I tried to help the pressure on the top of the foot using a lacing approach that left a gap over the top of the midfoot. Not sure if that actually achieved anything. I got hurt even more shortly afterwards (not the top of the foot by this time), after doing a Ragnar Relay (3 races in 20 hours - ouch), and then had to skip running for a few weeks. But no evidence of a stress fracture.

2012-01-29 1:22 AM
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Subject: RE: Indoor TT as FTP test?

Funny, I came looking for the same answers. My TT was slower than yours... by a large margin. I warmed up for about 20 min prior to ride. 

I've attached a screenshot of my graph. the metrics are as follows (I haven't previously tested. so i think the IF and TSS #'s are off (?))

 AvgMax
HR184194
Power202355
Cad86138
Speed20.6
Score31 TSS
Intensity1.04 IF
Norm Power208
TT Test[IMG]http:/img141.imageshack.us/img141/5446/screenshot20120129at207.png[/IMG]%20%20Uploaded%20with%20ImageShack.us" alt="" />

How do I use these numbers to plan my training accordingly? 

*Info taken with Quarq. 



2012-01-29 5:21 AM
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Edited by Fred D 2012-01-29 5:29 AM
2012-01-29 5:25 AM
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2012-01-29 5:27 AM
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Edited by Fred D 2012-01-29 5:41 AM
2012-01-29 5:42 AM
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Subject: RE: Indoor TT as FTP test?
IIWY, I would take that result combined with a short test (3 or 5 min) and then determine your CP from there.

Shane
2012-01-29 6:42 AM
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Subject: RE: Indoor TT as FTP test?
gsmacleod - 2012-01-29 6:42 AMIIWY, I would take that result combined with a short test (3 or 5 min) and then determine your CP from there. Shane
I was actually thinking this would make more sense. Plug the 16 min and a 4-5 all out effort into a CP spreadsheet.


2012-01-29 1:09 PM
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Subject: RE: Indoor TT as FTP test?
Great job Nate! Especially on 2 hrs a week. Looks like you will be primed for a great season. I felt like I could have spilt up a lung at the end..

I like the advise of using this and a 5 min test and using Jorge's spreadsheet to calc CP. but I still find my race effort to be greater than if I tested alone. I don't know how much to account for this, but I might take 95% of 16 min power and plug that in as my 16 min power in the spreadsheet along with 5 min power.

Fwiw, I found the avg power from the computrainer at the race to be slightly more than my FTP (107%). Looks like your powertap showed slightly higher wattage than what was posted from the computrainer. But my FTP is estimated using trainerroad.com using my KK trainer.

I would think you would be able to tell pretty quickly after a few workouts if it was off.
2012-01-29 3:46 PM
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Subject: RE: Indoor TT as FTP test?

natethomas2000 - 2012-01-29 7:42 AM
gsmacleod - 2012-01-29 6:42 AMIIWY, I would take that result combined with a short test (3 or 5 min) and then determine your CP from there. Shane
I was actually thinking this would make more sense. Plug the 16 min and a 4-5 all out effort into a CP spreadsheet.

Yup...exactly.  I am not sure how realistic the CP is if I'm being honest.  If I plug my 20 min power and 5 min power into the calculator, I get a number I know I cannot hold for an hour....but either way, CP is the number you want to train with, right?

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General Discussion Triathlon Talk » Indoor TT as FTP test? Rss Feed