Just completed my first TrainerRoad workout - now what?

Do the 20min power test, let the computer calculate and set the numbers for you.  Then go to the plan page, pick one based on your level and enjoy the improvements!  Nate and Reid are amazing!

The 20 minute test can be pretty grueling.  Try the 8 minute test first.  Do that workout in its entirety and it will suggest a new FTP for you at the end of the workout.

For the record, I was completely new to cycling in January after having been a runner for a couple of years.  The default of 200 was way too high for me.  FTP test brought that down to 155.  I've been working steadily (along with still running and swimming) and my current FTP as of my most recent test is 187.  I'm a light guy - 150 lbs.  I use the CycleOps Fluid2 trainer and my tire pressure is 110.

Now I feel like an idiot - I have the CycleOps Fluid2 as well and was using the lever to adjust tension - further down for more tension. Must go back and read the instructions!

Also - great point about consistent tire pressure. I get lazy in winter and let the tires deflate much too much. I'll try to remember this.

Can't say enough great things about TR.  It has helped me immensely this season.  I tired to start with a 20 minute test last winter and it was too much for me.  The 8 minute one was better.  I then did the Base I and II plans, then mixed in some other workouts once the weather got nice and I was riding outside more.  Don't worry about your FTP, especially as it relates to others.  They are not comparable anyway.  Get ready to sweat!

The biggest thing I have learned is how my gears/cadence/HR/RPE and virtual power all work together.  Basically, my cadence sucked and now I can hold 85-90 easily and that seems to be the sweet spot for me.

My races this year saw me average 20-21 mph at the oly distance, which is a massive improvement. 

You are correct, FTP is what you can hold for 1 hour.  In the 8 minute test, if you do 150 for each of the two 8-minute intervals, it will calculate your FTP to be a number below 150 (probably 130-ish).  Below is my most recent FTP test (8-minute test).  It calculated my FTP to be 187.  Note that I spent most of my intervals above 200.

In the early stages, it looks like you are working on how to perform the tests. Mainly being able to keep a fairly consistent power throughout whatever duration it is. Michael looks like he did a decent job of it on his 8 min tests.

Now, basically the longer you can make the test, the better it will reflect what your FTP is. So the 20 min will do this better than the 8 min. The shorter ones will help someone not used to holding steady be able to learn how to do it more easily. But anyone can ride longer than the test can do the test.  So go for it with the 20. If the profile isn't very good (meaning you couldn't hold it steady or ran out of energy too soon), try it again in a few days. The result first result won't give you the best FTP estimate, but it will still give you a good workout. And that's really what you want to have for improving.

And just to add what others have said,  Jorges plans are on Trainerroad, look under the plans section and his are listed as Jorges E3 training or something like that.

The 20 min test will take your average wattage for that period minus 10% to create your 1 hour FTP, i think the 8 min test is set to do the same thing but i think -15% of your 2 averaged 8 mins tests