These days I am thinking of doing a full on 1 hr test to estimate FTP. I just need to wait until I can shake off the final effects of a bad cold.
Rather than ignore the power reading and just ride for an hour as hard as I can I tend to select the number I want to aim for and stick as close to that as possible for the duration of the test.
Last night on the trainer I averaged 300w (exactly) for one hour, but I didn't go to my maximum at all. In fact I stayed within 135-150 bpm, and my max is 177.
seeing as I am capable of spending one hour in the 150-165 range - can anyone suggest a good target to aim for as far as FTP is concerned? I was thinking 340??
I also prefer to test FTP in 1 hour tests, as it's over that period that I need to know. In order to sustain power, I would ride at 320watts, at least for the first 10 miles and then see how you feel. I personally find it easier to increase my power, as opposed to decreasing power which leaves me with a lower average over the duration.
You can always retest whether you start too high or too low. Good luck whichever way you go.
These days I am thinking of doing a full on 1 hr test to estimate FTP. I just need to wait until I can shake off the final effects of a bad cold.
Rather than ignore the power reading and just ride for an hour as hard as I can I tend to select the number I want to aim for and stick as close to that as possible for the duration of the test.
Last night on the trainer I averaged 300w (exactly) for one hour, but I didn't go to my maximum at all. In fact I stayed within 135-150 bpm, and my max is 177.
seeing as I am capable of spending one hour in the 150-165 range - can anyone suggest a good target to aim for as far as FTP is concerned? I was thinking 340??
The 60m time trial is my favorite means of testing FTP (when done in a perfectly safe environment, not a boulevard with 20 traffic lights)
Do it more than once if riding contitions permit. 340 sounds good as a starting value. Try it and report back. If you're not happy, then try it again.
I favor riding performance tests at a constant power for my maximum duration, but I use the Monod CP model to extrapolate MPs for various durations. So, if I were doing it, I would probably pick a number that I could not sustain for more than an hour and then hold it as long as possible (e.g., 350W). Then, I'd pick a number that I thought I could sustain for no longer than ~15-20mins (e.g., 370W). Two observations are sufficient for the Monod model because it assumes a linear relationship.
So, did you ramp it up gradually, or did you just go in at ~340w and try to hold it? I usually tend to ramp it up in blocks (e.g. 20' @ 320w, 20' @ 340w, 20' @ 360w). Maybe this is "cheating".
So, did you ramp it up gradually, or did you just go in at ~340w and try to hold it? I usually tend to ramp it up in blocks (e.g. 20' @ 320w, 20' @ 340w, 20' @ 360w). Maybe this is "cheating".
I rarely looked at the display - I just rode hard for an hour - when i did look at the display I then upped it by 10-20w and held that as long as I can.
I'm not training it so specifically - I figure if I can keep it above 320 during the offseason I have less to do in the spring.
So, did you ramp it up gradually, or did you just go in at ~340w and try to hold it? I usually tend to ramp it up in blocks (e.g. 20' @ 320w, 20' @ 340w, 20' @ 360w). Maybe this is "cheating".
I noticed it's easier to go this way too. I think it also means I need to increase my warm up length.
Oh yeah and BullGod it is now pissing rain down here too. I went out for a ride yesterday and was soaked.
I noticed it's easier to go this way too. I think it also means I need to increase my warm up length.
Oh yeah and BullGod it is now pissing rain down here too. I went out for a ride yesterday and was soaked.
-bikeguy
I might give this method a try next week. At the moment I have my Tacx flow set up in such a way that it underestimates actual power by about 5%. as long as I can stay above 340 for the 20 minute intervals this winter I'll be happy.
