Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
FTP - Functional Threshold Power....how big is yours!!
Options
Comments
-
amphkingwest wrote: »Have just set up the program on my head unit, time to get testing tonight.
Be ready for a whole world of pain!!!!!
0 -
-
-
-
El Director wrote: »So......:D
Ah here! No pressure!
It's done and my legs are pure and utterly toasted. I'm actually surprised considering I've only once been on a bike since Galway in September. Anyway, as I'm Polar I need to export my file and upload to Training Peaks and I can't do that til tomorrow, dongles are in work, sorry!
I might need help interpreting the file though, see how it goes tomorrow.
ElD, you'll have to show us yours now with your new PM.0 -
Advertisement
-
How do you taxc flow users set it up. It's a *while* since I was on my turbo but from memory you can't cycle back through certain parts of the workout (to find 5min TT and 20 min TT) details. Did you start totally new workouts or what?
0 -
-
-
-
duffyshuffle wrote: »Nice numbers, Did you go all out in your 5 min effort?
Cheers as an absolute figure it's ok. As a watt per kg I'm way down on every one else , which is why, when the roads go up, I go backwards :mad:Looks like it was undercooked based on the graph. It's very close to the 20 minute effort.
I didn't manage a great deal over the 20 min in the 5 min test but no, that's my 5 min max effort and set a new 5 min max record for me over the 2 months or so I've been measuring. Although as I managed to get higher towards the end perhaps I could have gone harder - didntt feel like it at the time. I guess I've more of a diesel engine that only revs so high but keeps going rather than a revvy petrol one 0 -
Advertisement
-
couerdelion wrote: »Cheers as an absolute figure it's ok. As a watt per kg I'm way down on every one else , which is why, when the roads go up, I go backwards :mad:
I didn't manage a great deal over the 20 min in the 5 min test but no, that's my 5 min max effort and set a new 5 min max record for me over the 2 months or so I've been measuring. Although as I managed to get higher towards the end perhaps I could have gone harder - didntt feel like it at the time. I guess I've more of a diesel engine that only revs so high but keeps going rather than a revvy petrol one
The numbers are nice, what is your w/kg
imo (and may be wrong:)) but I would work on your VO2 efforts, as Piggbo said the FTP and these are close and this will hinder improvement in your ftp score.0 -
-
couerdelion wrote: »Cheers as an absolute figure it's ok. As a watt per kg I'm way down on every one else , which is why, when the roads go up, I go backwards :mad:
I didn't manage a great deal over the 20 min in the 5 min test but no, that's my 5 min max effort and set a new 5 min max record for me over the 2 months or so I've been measuring. Although as I managed to get higher towards the end perhaps I could have gone harder - didntt feel like it at the time. I guess I've more of a diesel engine that only revs so high but keeps going rather than a revvy petrol one
Going to call utter bull$hit on this. You didn't go all out - either because you wanted to posted a higher T20 or because you wussed out. T5 and T20 are just not that similar. And even if they were it would suggest should a screwed up fatigue profile that you should probably use closer to 0.8 as your multipler.0 -
-
-
-
-
-
peter kern wrote: »Otherwise,when you dodnt have anger issues - i am happy to help you out in those moments to make you feel better about yourself- i would appreciate if you quote me correctly.
Ah right, and this accurately quoting - is that going to work both ways now???
0 -
-
Advertisement
-
-
-
-
-
-
-
-
-
ASAP really, you want to set up your zones accurately. So I would do it after a couple of weeks.
If you're looking for recommendations, that really depends on your state of development. If you are a relatively lower level athlete then lots of near-threshold work is needed. If you are a relatively well-trained athlete, then threshold work tends to have less effect, and you may need relatively more VO2max-level work.
I'll guess you are closer to the former than the latter, as are most of us. A good plan was suggested on Slowtwitch years ago. From memory:
Day 1: 2 x 20 @ 95% FTP, 5 min recovery
Day 2: 1 x 20 @ 100-105% FTP
Day 3: Rest or easy
Repeat
Every 2nd week, drop the 1 x 20 @ 1-5% FTP, and substitute 5x5min @ 110-112% FTP as VO2max intervals.
The above could work very well. Again, it very much depends on your capabilties. You may not be at the level yet of 2 x 20 at 95% FTP, and you may need to start at 3 x 12 for example and work up.
Alternatively, you may decide to do a 'VO2max' block over the space of a few weeks, in between 2 blocks of threshold work.
It's quite dependent on yourself, and a lot of people don't seen to get this.
Cheers, yeah that thread by Flanagan seems a good reference point to use alright, always go back to it. I was just wondering if anyone has actually used that protocol and seen good results. Have you used it or what have you used and how much have you improved over what period of time?
Last year I worked up from 3 x 10... to 2x20, i prefer the shorter ones but thats more boredom than anything
Have you tried doing 2 days in a row as prescribed then day off or have you used easy days in between?
Does anyone do long steady efforts at lower end of sweetspot?0 -
Advertisement
-
duffyshuffle wrote: »Cheers, yeah that thread by Flanagan seems a good reference point to use alright, always go back to it. I was just wondering if anyone has actually used that protocol and seen good results. Have you used it or what have you used and how much have you improved over what period of time?
Last year I worked up from 3 x 10... to 2x20, i prefer the shorter ones but thats more boredom than anything
Have you tried doing 2 days in a row as prescribed then day off or have you used easy days in between?
Does anyone do long steady efforts at lower end of sweetspot?
Another question is - is FTP the be all and end all? Especially for long distance athletes?0
Advertisement