Time for a new FTP?

Roadie_scum said:

Training's going well!

After a hard Weekend, rode Tuesday at -16TSB. Legs felt dead but after a couple of coffees bashed out some 2 X 20s very nicely.

1: NP and AP = 360W, exactly 20:00

10 minutes later...

2: NP = 367W, AP = 362W, 21:02

Went out again today at -20TSB...

Rode tempo through rolling hills for 1:40 (NP = 260W, AP = 220W), then did an effort up a climb.

3: NP = 372W, AP = 367W, 19:00.

Notably, I felt better as interval 2 and 3 went on, to the point where I achieved my peak 1, 2 and 5 minute powers at the end of the interval today (395W, 414W and 432W respectively). This is in addition to the 10 and 20 minute peaks I expect to see.

I'm thinking this justifies setting FTP at least up 5W to 345W, maybe 10W or slightly more? Anyone have some thoughts? Bold enough to actually suggest a number? I've never been a guy with heaps of anaerobic work capacity so I don't think that would be contributing too much to a 20 minute effort.

Nice.🙂

350+ looking at that lot but I usually look for a number of things than just one or two sessions. The TSB is interesting.

220/260 sounds like a pretty easy tempo for you.

Alex Simmons said:

Nice.🙂

Thanks 🙂

Quoted post said:

350+ looking at that lot but I usually look for a number of things than just one or two sessions. The TSB is interesting.

Yeah, I thought with TSB down there if I'm hitting good numbers it probably means something I like.

Quoted post said:

220/260 sounds like a pretty easy tempo for you.

I was riding with a guy who has much higher NMP/AWC than me, similar FTP. He kept sprinting up hills so the 220/260 was lots of cruising far too slowly for my liking then being put in the hurt box. Tempo might be the wrong word. Staccato?

Why not do the one hour ride of truth? It's a good SST workout and a reality check.

wiredued said:

Why not do the one hour ride of truth? It's a good SST workout and a reality check.

Indeed, that's how I do my testing. Indoors no less. It generally sucks, but once you get past the psychological barrier, it's strangley cathartic.

Roadie_scum said:

Training's going well!

After a hard Weekend, rode Tuesday at -16TSB. Legs felt dead but after a couple of coffees bashed out some 2 X 20s very nicely.

1: NP and AP = 360W, exactly 20:00

10 minutes later...

2: NP = 367W, AP = 362W, 21:02

Went out again today at -20TSB...

Rode tempo through rolling hills for 1:40 (NP = 260W, AP = 220W), then did an effort up a climb.

3: NP = 372W, AP = 367W, 19:00.

Notably, I felt better as interval 2 and 3 went on, to the point where I achieved my peak 1, 2 and 5 minute powers at the end of the interval today (395W, 414W and 432W respectively). This is in addition to the 10 and 20 minute peaks I expect to see.

I'm thinking this justifies setting FTP at least up 5W to 345W, maybe 10W or slightly more? Anyone have some thoughts? Bold enough to actually suggest a number? I've never been a guy with heaps of anaerobic work capacity so I don't think that would be contributing too much to a 20 minute effort.

If it were my decision, i'd assume maybe 350, but probably put 345 in CP.

grebletie said:

Indeed, that's how I do my testing. Indoors no less. It generally sucks, but once you get past the psychological barrier, it's strangley cathartic.

I find that barrier is about the 30-min point 🙂

Honestly whatever power I'm holding there .. when I'm really motivated I find I can hold it within a watt or two for the hour. When feeling less motivated, I'll admit to bailing at the 30-min point.

Compared to those, a 5MP test is a bit of a joke. Integral of {Pain.dt} :p

IMO the pace is much easier than a 20 minute TT and The workout is better than a 3x20.

grebletie said:

Indeed, that's how I do my testing. Indoors no less. It generally sucks, but once you get past the psychological barrier, it's strangley cathartic.