Lets be honest - its mostly about the bike - FTP 2014

tunney

User|Starting FTP|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Tunney|250|250|3.04|350|5.38|T5+T20*0.95|SRMs


Swim and run are nice but lets be honest you can swim like a fish and be able to stand alone run like a gazelle but if you bike like princess that quits then you're still going to get your a$$ handed to you overall.

Your swim might be a weapon but its likely going to be a butter knife in the scale of the three disciplines. Where as your bike as a weapon can be an AK.

mloc123

That reminds me, I must find my PM and set it up..

woody1

could hire pm i suppose, shop in sligo does it.

j0hn1

User|Starting FTP|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Tunney|250|250|3.04|350|5.38|T5+T20*0.95|SRMs
J0hn1|282|282|3.66|350|4.79|T5+T20*0.95|Tacx Flow


Not sure about targets really, only using Tacx Flow the past month or that
350w may be a stretch, or may be soft, it's just a nice round number really
Not looking to shift too much weight either so we'll see how it goes

SlowMe

Is there any particular reason the table doesn't track progress across time like the other threads? Oct, Nov, etc. Personally I would find that more interesting to track for myself and to understand how others' training is working out...

Not to open a can of worms but could someone (tunney?) write a few lines on the test procedure?

j0hn1

SlowMe wrote: »

Not to open a can of worms but could someone (tunney?) write a few lines on the test procedure?

What I am doing:

10 mins easy (w/u)
5 * (30 secs hard / 30 secs easy)
**re-calibrate
5 mins TT
10 mins easy
20 mins TT
10 mins easy (c/d)

Take your average power output for the 20 minute TT and multiple by 0.95* = FTP

Nicely packaged into 1 hour


*see tunney's post below about multiplier, may need to be lower dependent on individual (somewhere between 0.90 - 0.95)

sconhome

Worth throwing up the standard test protocol that should be used for FTP testing. I can't remember it and too lazy to go looking for it right now.

Should have refreshed before posting. Question asked already.

tunney

User|Nov|Dec|Jan|Feb|Mar|Apr|May|Jun|Jul|Aug|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Tunney|250||||||||||250|3.04|350|5.38|T5+T20*0.95|SRMs
J0hn1|282||||||||||282|3.66|350|4.79|T5+T20*0.95|Tacx Flow

tunney

j0hn1 wrote: »

What I am doing:

10 mins easy (w/u)
5 * (30 secs hard / 30 secs easy)
**re-calibrate
5 mins TT
10 mins easy
20 mins TT
10 mins easy (c/d)

Take your average power output for the 20 minute TT and multiple by 0.95 = FTP

Nicely packaged into 1 hour

Its the last bit thats not quite right. The *best* your multipler is will be 0.95. For some its as long as 0.89 in my experience.

(ie If your FTP comes out as 280 but you cannot hold for any actual hour then you need to revise down your multipler. Its important to get this right as I know some people who have utterly borked their IMs by assuming/insisting that the FTP multipler was 0.95 and the IM multipler was 0.8 when it should have been 0.9 and 0.7

pgibbo

Whatever about a 400m or 3k run test every month, there's no way I would do an FTP test every month. They're pure torture. :eek:

I know you expanded the table to accommodate this tunney but would you advocate testing every month?

tunney

pgibbo wrote: »

Whatever about a 400m or 3k run test every month, there's no way I would do an FTP test every month. They're pure torture. :eek:

I know you expanded the table to accommodate this tunney but would you advocate testing every month?

Nope I think its a silly idea. I only retest, or get people to retest, when I think the numbers have changed.

hf4z6sqo7vjngi

User|Nov|Dec|Jan|Feb|Mar|Apr|May|Jun|Jul|Aug|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Tunney|250||||||||||250|3.04|350|5.38|T5+T20*0.95|SRMs
J0hn1|282||||||||||282|3.66|350|4.79|T5+T20*0.95|Tacx Flow
Jackyback|250||||||||||250|3.57|290|4.46|T5+T20*0.925|SRMs


This year going to be less about maximising FTP and more about holding a higher % of FTP on longer bikes and working within a certain range. .925 of the 20min numbers seems more appropriate for me than using .95.

bryangiggsy

tunney wrote: »

I've asked the mods to move the last good few threads to my blog or another post. I just wanted an FTP thread...........

I think the table should just be watts per kg everything else serves no purpose when tracking gains

tunney

bryangiggsy wrote: »

I think the table should just be watts per kg everything else serves no purpose when tracking gains

Is this the cycling forum? Are we all climbers now?
Nope we are not. So it you want to be specific it should be watts/Cda.

I can explain how to measure it if you want.

hf4z6sqo7vjngi

bryangiggsy wrote: »

I think the table should just be watts per kg everything else serves no purpose when tracking gains

Watts per kg not so critical on a flatish IM course.

bryangiggsy

tunney wrote: »

Is this the cycling forum? Are we all climbers now?
Nope we are not. So it you want to be specific it should be watts/Cda.

I can explain how to measure it if you want.

Your alright ill pass.

couerdelion

User|Nov|Dec|Jan|Feb|Mar|Apr|May|Jun|Jul|Aug|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Tunney|250||||||||||250|3.04|350|5.38|T5+T20*0.95|SRMs
J0hn1|282||||||||||282|3.66|350|4.79|T5+T20*0.95|Tacx Flow
Jackyback|250||||||||||250|3.57|290|4.46|T5+T20*0.925|SRMs
Couerdelion|269||||||||||269|2.39|360|4.00|T5+T20*0.925|Power2Max


Big focus on getting the weight down and keeping it there this year. Suffered on the hills racing last year (unsurprisingly) 6 weeks off injured with a holiday and a lot of drinking hasn't helped

MD1983

User|Nov|Dec|Jan|Feb|Mar|Apr|May|Jun|Jul|Aug|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Tunney|250||||||||||250|3.04|350|5.38|T5+T20*0.95|SRMs
J0hn1|282||||||||||282|3.66|350|4.79|T5+T20*0.95|Tacx Flow
Jackyback|250||||||||||250|3.57|290|4.46|T5+T20*0.925|SRMs
Couerdelion|269||||||||||269|2.39|360|4.00|T5+T20*0.925|Power2Max
MD1983|295||||||||||295|3.70|340|4.25|1hr+T20*0.95|SRAM


will retest soon on your protocol and repost, did my 20 mins after 1hr or so on turbo

El Director

User|Nov|Dec|Jan|Feb|Mar|Apr|May|Jun|Jul|Aug|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Tunney|250||||||||||250|3.04|350|5.38|T5+T20*0.95|SRMs
J0hn1|282||||||||||282|3.66|350|4.79|T5+T20*0.95|Tacx Flow
Jackyback|250||||||||||250|3.57|290|4.46|T5+T20*0.925|SRMs
Couerdelion|269||||||||||269|2.39|360|4.00|T5+T20*0.925|Power2Max
MD1983|295||||||||||295|3.70|340|4.25|1hr+T20*0.95|SRAM
El Director|250||||||||||295|3.1|310|4.2|T5+T20*0.95|Quarq

shotgunmcos

MD1983 wrote: »

User|Nov|Dec|Jan|Feb|Mar|Apr|May|Jun|Jul|Aug|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Tunney|250||||||||||250|3.04|350|5.38|T5+T20*0.95|SRMs
J0hn1|282||||||||||282|3.66|350|4.79|T5+T20*0.95|Tacx Flow
Jackyback|250||||||||||250|3.57|290|4.46|T5+T20*0.925|SRMs
Couerdelion|269||||||||||269|2.39|360|4.00|T5+T20*0.925|Power2Max
MD1983|295||||||||||295|3.70|340|4.25|1hr+T20*0.95|SRAM


will retest soon on your protocol and repost, did my 20 mins after 1hr or so on turbo

20 min TT after an hour turbo and you still scored 295w :eek:

hf4z6sqo7vjngi

shotgunmcos wrote: »

20 min TT after an hour turbo and you still scored 295w :eek:

I thought the exact same:), that 5tt all out though has a nice way of fudging the legs for the 20tt

bryangiggsy

El Director wrote: »

User|Nov|Dec|Jan|Feb|Mar|Apr|May|Jun|Jul|Aug|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Tunney|250||||||||||250|3.04|350|5.38|T5+T20*0.95|SRMs
J0hn1|282||||||||||282|3.66|350|4.79|T5+T20*0.95|Tacx Flow
Jackyback|250||||||||||250|3.57|290|4.46|T5+T20*0.925|SRMs
Couerdelion|269||||||||||269|2.39|360|4.00|T5+T20*0.925|Power2Max
MD1983|295||||||||||295|3.70|340|4.25|1hr+T20*0.95|SRAM
El Director|250||||||||||295|3.1|310|4.2|T5+T20*0.95|Quarq
Bryangiggsy|233||||||||||233|3.03|||T5+T20*0.95|SRM

Had my first ftp test of 2014 season last night. Hurt a lot. Will test again in 6 weeks. Here is my power file from it
http://connect.garmin.com/splits/400834758

Here is my power file from lough key 2 months ago
http://connect.garmin.com/splits/372860807

I think it would benefit the thread if everyone shared their power files from their latest ftp test. Dave what do you think? What harm could it do? Barring an injury will post my next file in 6 weeks time.

tunney

bryangiggsy wrote: »

Had my first ftp test of 2014 season last night. Hurt a lot. Will test again in 6 weeks. Here is my power file from it
http://connect.garmin.com/splits/400834758

Here is my power file from lough key 2 months ago
http://connect.garmin.com/splits/372860807

I think it would benefit the thread if everyone shared their power files from their latest ftp test. Dave what do you think? What harm could it do? Barring an injury will post my next file in 6 weeks time.

Not a bad idea. For those that don't use a Garmin head unit (I suspect just me) something need different links to Garmin Connect1

bryangiggsy

User|Nov|Dec|Jan|Feb|Mar|Apr|May|Jun|Jul|Aug|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Tunney|250||||||||||250|3.04|350|5.38|T5+T20*0.95|SRMs
J0hn1|282||||||||||282|3.66|350|4.79|T5+T20*0.95|Tacx Flow
Jackyback|250||||||||||250|3.57|290|4.46|T5+T20*0.925|SRMs
Couerdelion|269||||||||||269|2.39|360|4.00|T5+T20*0.925|Power2Max
MD1983|295||||||||||295|3.70|340|4.25|1hr+T20*0.95|SRAM
El Director|250||||||||||295|3.1|310|4.2|T5+T20*0.95|Quarq
Bryangiggsy|233|||||||||||3.03|||T5+T20*0.95|SRM


Had my first ftp test of 2014 season last night. Hurt a lot. Will test again in 6 weeks. Here is my power file from it
http://connect.garmin.com/splits/400834758

Here is my power file from lough key 2 months ago
http://connect.garmin.com/splits/372860807

I think it would benefit the thread if everyone shared their power files from their latest ftp test. Dave what do you think? What harm could it do? Will post my next file in 6 weeks time all going well.

tunney

bryangiggsy wrote: »

Had my first ftp test of 2014 season last night. Hurt a lot. Will test again in 6 weeks. Here is my power file from it
http://connect.garmin.com/splits/400834758

Here is my power file from lough key 2 months ago
http://connect.garmin.com/splits/372860807

I think it would benefit the thread if everyone shared their power files from their latest ftp test. Dave what do you think? What harm could it do? Barring an injury will post my next file in 6 weeks time.

To be honest I would have expected a great difference between the 5 minute and 20 minute test than 5%. 5% to me suggests the 5 minute test wasn't committed to and was undercooked by 15-30 watts in this case. #moreSufferingNeeded

bryangiggsy

tunney wrote: »

To be honest I would have expected a great difference between the 5 minute and 20 minute test than 5%. 5% to me suggests the 5 minute test wasn't committed to and was undercooked by 15-30 watts in this case. #moreSufferingNeeded

Any file will do Dave. Considering i have only done a few easy turbos in 2 mths i expect the suffering level to increase drastically over the nxt 6 weeks

tunney

bryangiggsy wrote: »

Any file will do Dave. Considering i have only done a few easy turbos in 2 mths i expect the suffering level to increase drastically over the nxt 6 weeks

I stopped using training peaks but just uploaded as only way I can think of doing this.

http://tpks.ws/y4t8

18% difference 5 minute and 20 minute. Anything less than 10-15% in my opinion means the person wussed out on the 5 minute TT and the 20 minute is subsequently inflated and invalid.

bryangiggsy

tunney wrote: »

I stopped using training peaks but just uploaded as only way I can think of doing this.

http://tpks.ws/y4t8

18% difference 5 minute and 20 minute. Anything less than 10-15% in my opinion means the person wussed out on the 5 minute TT and the 20 minute is subsequently inflated and invalid.

Thanks for the file. Asi said i would expect much diff numbers at time of next testing. Would anyone else like to share their files?

mloc123

https://connect.garmin.com/activity/319747538

Have not tested since May... due one soon I am sure.

duffyshuffle

Would a 5min TT and 20min TT column in the sheet help? Would be more transparent for proper testing being done and help people to know if they haven't performed the test correctly?

duffyshuffle

User|Nov|Dec|Jan|Feb|Mar|Apr|May|Jun|Jul|Aug|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Tunney|250||||||||||250|3.04|350|5.38|T5+T20*0.95|SRMs
J0hn1|282||||||||||282|3.66|350|4.79|T5+T20*0.95|Tacx Flow
Jackyback|250||||||||||250|3.57|290|4.46|T5+T20*0.925|SRMs
Couerdelion|269||||||||||269|2.39|360|4.00|T5+T20*0.925|Power2Max
MD1983|295||||||||||295|3.70|340|4.25|1hr+T20*0.95|SRAM
El Director|250||||||||||295|3.1|310|4.2|T5+T20*0.95|Quarq
Bryangiggsy|233|||||||||||3.03|||T5+T20*0.95|SRM
duffyshuffle|-|||||||||||-|||T5+T20*0.925|Powertap


Test to happen when I get my PT back