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
Lets be honest - its mostly about the bike - FTP 2014
Options
Comments
-
I was expecting the ability to surge as my first FTP test I did i kept it above 310 or so and then after 12 minutes was gone i started to go all out. This time i was at 320 average after 12 minutes and then surged and that was ok until i got in difficulties at minute 15 or so and then the last two minutes i planned to go up to 360-370 but i simply couldnt do it!
I have two ideas for my first goal race, either Triathy olympic or double olympic. If i do the olympic i would like to finish sub 2 hours 10 minutes on a day with decent weather. Going by last year and improvements to date I think i can swim 21-22 minutes, bike 1 hour 2 mins or so and run 42-43 mins. Running is my worst discipline by a good deal.
The double if i did it - id estimate swim 45 min, bike 1 hour 10, run 1 hour 30. That would be a tough day out and put me out of racing well again for a few weeks so i might opt for the olympic.
Other than this i wont race too regularly and only races that i like, no long journeys for me either so will be mainly around Leinster. might try some bike races in the Spring.
Re weight loss and revised w/kg. This is my 2nd winter of trying to train seriously and actually paying attention to weight, recovery etc etc. Before this i was haphazard. Last year i was 82kg -83kg when racing. I lost 5kg over the space of a month before Christmas by simply stopping eating 2 bowls of breakfast cereal and only having two half bowls with hot water and a drop of milk. seems like an easy fix to my weight issue, havent weighed myself since then so will check again shortly but clothes are still baggy so dont suspect much change. made a big difference to my running too.
training about 14 hours a week on a consistent enough basis when not plagued by flu. Swim 3 times a week on average, 2 coached sessions with Peter Kern and one on my own. Run a 3-4 times a week, main run on Thursday night with club (T3) again with PK as club coach. Bike about 6-10 hours a week on a consistent basis. No fear of the Turbo trainer.
Well the best of luck with it all! I'll follow with interest
0 -
User|Oct|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|300|4.28|T5+T20*0.95|SRMs
J0hn1|282|303||||||||||303|3.93|350|4.79|T5+T20*0.95|Tacx Flow
Jackyback||250|250|||||||||250|3.62|290|4.46|1hr tt|SRMs
Couerdelion||269||||||||||269|2.39|360|4.00|T5+T20*0.925|Power2Max
MD1983||308||313||||||||313|4.00|340|4.25|T5+T20*0.95|QUARQ
El Director|250|-|274|||||||||274|3.5|310|4.2|T5+T20*0.95|Quarq
Bryangiggsy||233|260|||||||||260|?|||T5+T20*0.95|SRM
duffyshuffle||-|||||||||||-|||T5+T20*0.925|Powertap
Amphkingwest||-|||||||||||-|||T5+T20*0.95|Polar BABY!!
ronanmac||198||||||||||198|2.71|||T5+T20*0.95|Power2Max
MrTango||231|-|242||||||||242|3.29|||T5+T20*0.95|Power2Max
Fazz|||266|||||||||266|4.09|320|5.0|T5+T20*0.95|Quarq
pgibbo||269||||||||||269|3.71|304|4.25|T5+T20*0.95|Power2Max
EC1000||243||||||||||243|3.52|276|4.0|T5+T20*0.95|Tacx Flow
http://connect.garmin.com/activity/435182922
hit 310 for the 5mins. Up from 292w last time. The 20mins was 255w ave, up from 243w last time. Going in the right direction. Also did a double day re sessions yesterday so bearing that in mind not too bad at all.
Had to increase the gearing and reduce rpm from 90 to c83 on the 20min to get the power up. any views on this? Ave rpm for the 5mins was 90 against 85 for the 20mins.0 -
-
User|Oct|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|300|4.28|T5+T20*0.95|SRMs
J0hn1|282|303||||||||||303|3.93|350|4.79|T5+T20*0.95|Tacx Flow
Jackyback||250|250|||||||||250|3.62|290|4.46|1hr tt|SRMs
Couerdelion||269||||||||||269|2.39|360|4.00|T5+T20*0.925|Power2Max
MD1983||308||313||||||||313|4.00|340|4.25|T5+T20*0.95|QUARQ
El Director|250|-|274|||||||||274|3.5|310|4.2|T5+T20*0.95|Quarq
Bryangiggsy||233|260|||||||||260|?|||T5+T20*0.95|SRM
duffyshuffle||-|||||||||||-|||T5+T20*0.925|Powertap
Amphkingwest||-|||||||||||-|||T5+T20*0.95|Polar BABY!!
ronanmac||198||||||||||198|2.71|||T5+T20*0.95|Power2Max
MrTango||231|-|242||||||||242|3.29|||T5+T20*0.95|Power2Max
Fazz|||266|||||||||266|4.09|320|5.0|T5+T20*0.95|Quarq
pgibbo||269||280||||||||280|3.93|304|4.25|T5+T20*0.95|Power2Max
EC1000||243||||||||||243|3.52|276|4.0|T5+T20*0.95|Tacx Flow
Link to the file here.
Disappointing 5TT. The 20TT was damn tough and I had nothing left for a finish.0 -
User|Oct|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|300|4.28|T5+T20*0.95|SRMs
J0hn1|282|303||||||||||303|3.93|350|4.79|T5+T20*0.95|Tacx Flow
Jackyback||250|250|||||||||250|3.62|290|4.46|1hr tt|SRMs
Couerdelion||269||||||||||269|2.39|360|4.00|T5+T20*0.925|Power2Max
MD1983||308||313||||||||313|4.00|340|4.25|T5+T20*0.95|QUARQ
El Director|250|-|274|||||||||274|3.5|310|4.2|T5+T20*0.95|Quarq
Bryangiggsy||233|260|||||||||260|?|||T5+T20*0.95|SRM
duffyshuffle||-|||||||||||-|||T5+T20*0.925|Powertap
Amphkingwest||-|||||||||||-|||T5+T20*0.95|Polar BABY!!
ronanmac||198||||||||||198|2.71|||T5+T20*0.95|Power2Max
MrTango||231|-|242||||||||242|3.29|||T5+T20*0.95|Power2Max
Fazz|||266|||||||||266|4.09|320|5.0|T5+T20*0.95|Quarq
pgibbo||269||280||||||||280|3.93|304|4.25|T5+T20*0.95|Power2Max
EC1000||243||||||||||243|3.52|276|4.0|T5+T20*0.95|Tacx Flow
Link to the file here.
Disappointing 5TT. The 20TT was damn tough and I had nothing left for a finish.
Looks well paced and 5min TT about right I'd say.
Good progress!0 -
Advertisement
-
User|Oct|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|300|4.28|T5+T20*0.95|SRMs
J0hn1|282|303||||||||||303|3.93|350|4.79|T5+T20*0.95|Tacx Flow
Jackyback||250|250|||||||||250|3.62|290|4.46|1hr tt|SRMs
Couerdelion||269||||||||||269|2.39|360|4.00|T5+T20*0.925|Power2Max
MD1983||308||313||||||||313|4.00|340|4.25|T5+T20*0.95|QUARQ
El Director|250|-|274||286|||||||286|3.85|310|4.2|T5+T20*0.95|Quarq
Bryangiggsy||233|260|||||||||260|?|||T5+T20*0.95|SRM
duffyshuffle||-|||||||||||-|||T5+T20*0.925|Powertap
Amphkingwest||-|||||||||||-|||T5+T20*0.95|Polar BABY!!
ronanmac||198||||||||||198|2.71|||T5+T20*0.95|Power2Max
MrTango||231|-|242||||||||242|3.29|||T5+T20*0.95|Power2Max
Fazz|||266|||||||||266|4.09|320|5.0|T5+T20*0.95|Quarq
pgibbo||269||280||||||||280|3.93|304|4.25|T5+T20*0.95|Power2Max
EC1000||243||||||||||243|3.52|276|4.0|T5+T20*0.95|Tacx Flow
Link to TP file here
I wasn't expecting much here because I felt with my low bike milage of late and only 3/4 tough (90%++ of FTP) since Jan 1st and low number of long bike rides would mean there would be only a minimal gain. I was wrong. FTP up from 274 to at the end of Feb last year I had a FTP of 287 and that was as good as it got what with the inconsistencies brought on by all the colds and flu I was getting. So here is hoping I push on this time.
5min TT: AP 346; AHR 170; Cad 93;
20min TT: AP 301; AHR 171; Cad 83;
So FTP up and weight at an almost all time low of 74.2kg (as low as I dare to go and still 5 months to my first A race
) that also means I am a step closer to a 4W/kg power/ratio ratio, it's now 3.85
I guess I should not be surprised as I am working from a relatively low base line and gains will be easier to come by and be of considerable gain. I suspect that when I break the 300w mark then gains will be tougher to come by and be small.0 -
User|Oct|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|300|4.28|T5+T20*0.95|SRMs
J0hn1|282|303||||||||||303|3.93|350|4.79|T5+T20*0.95|Tacx Flow
Jackyback||250|250|||||||||250|3.62|290|4.46|1hr tt|SRMs
Couerdelion||269||||||||||269|2.39|360|4.00|T5+T20*0.925|Power2Max
MD1983||308||313||||||||313|4.00|340|4.25|T5+T20*0.95|QUARQ
El Director|250|-|274||286|||||||286|3.85|310|4.2|T5+T20*0.95|Quarq
Bryangiggsy||233|260||275|||||||275|3.43|||T5+T20*0.95|SRM
duffyshuffle||-|||||||||||-|||T5+T20*0.925|Powertap
Amphkingwest||-|||||||||||-|||T5+T20*0.95|Polar BABY!!
ronanmac||198||||||||||198|2.71|||T5+T20*0.95|Power2Max
MrTango||231|-|242||||||||242|3.29|||T5+T20*0.95|Power2Max
Fazz|||266|||||||||266|4.09|320|5.0|T5+T20*0.95|Quarq
pgibbo||269||280||||||||280|3.93|304|4.25|T5+T20*0.95|Power2Max
EC1000||243||||||||||243|3.52|276|4.0|T5+T20*0.95|Tacx Flow
FTP test last night. Could not get going for the 5tt..so disappointed with that..felt like my back was going to seize and could not find the right gear resistance were i was going to easy or going to blow up. I also felt i was not warmed up enough. Held 290 for the 20mtt..seemed to be able to maintain more power on lower cadence. Felt a little disappointed after it. My watts per kg is only 3.43 so a long way to go. Garmin file here. All comments welcome.
http://connect.garmin.com/splits/4414611560 -
-
-
bryangiggsy wrote: »User|Oct|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|300|4.28|T5+T20*0.95|SRMs
J0hn1|282|303||||||||||303|3.93|350|4.79|T5+T20*0.95|Tacx Flow
Jackyback||250|250|||||||||250|3.62|290|4.46|1hr tt|SRMs
Couerdelion||269||||||||||269|2.39|360|4.00|T5+T20*0.925|Power2Max
MD1983||308||313||||||||313|4.00|340|4.25|T5+T20*0.95|QUARQ
El Director|250|-|274||286|||||||286|3.85|310|4.2|T5+T20*0.95|Quarq
Bryangiggsy||233|260||275|||||||275|3.43|||T5+T20*0.95|SRM
duffyshuffle||-|||||||||||-|||T5+T20*0.925|Powertap
Amphkingwest||-|||||||||||-|||T5+T20*0.95|Polar BABY!!
ronanmac||198||||||||||198|2.71|||T5+T20*0.95|Power2Max
MrTango||231|-|242||||||||242|3.29|||T5+T20*0.95|Power2Max
Fazz|||266|||||||||266|4.09|320|5.0|T5+T20*0.95|Quarq
pgibbo||269||280||||||||280|3.93|304|4.25|T5+T20*0.95|Power2Max
EC1000||243||||||||||243|3.52|276|4.0|T5+T20*0.95|Tacx Flow
FTP test last night. Could not get going for the 5tt..so disappointed with that..felt like my back was going to seize and could not find the right gear resistance were i was going to easy or going to blow up. I also felt i was not warmed up enough. Held 290 for the 20mtt..seemed to be able to maintain more power on lower cadence. Felt a little disappointed after it. My watts per kg is only 3.43 so a long way to go. Garmin file here. All comments welcome.
http://connect.garmin.com/splits/441461156
Always an excuse for not committing to the 5 minute test though isn't there?0 -
Advertisement
-
-
bryangiggsy wrote: »I know i had problems with my first test. I did not realise that was the case with no 2 as well ?
Bryan I think it would be fair to say that the 5TT could have been/should have been better. If you compare this test to the last:
5TT
Last time: 314W
This Time: 318W
Only an increase of 4 watts yet the 20TT see's an increase of 16 Watts. I think after your training that you could definitely increase your 5TT by more than 4 watts.
Looking at the file I think I see what happened. The first minute of the 5 (which is 20% of it) you were hitting 350+ watts which was too much, there was then a big drop to under 300w for about 40sec (so only 3:20 left now) You recovered but to lose 40sec in a 5 min TT is significant. For the last 3 min you held just over 320w - it would have been higher I bet had the first 1:40 not gone so wrong. I suspect that your 5TT is about 330-335w.
Another thing I noticed was the WU, 10 easy and then 10 steady, maybe it was a bit much? I don't know. Perhaps something shorter like 10 easy, 5 x 30sec build/30sec easy and straight into the 5TT then. For the first min I'd hold at 325w and try to build a bit then.
I think in these situations that the only thing for it is (the dreaded) re-test! Maybe Tunney could be on Skype and "encourage" you on Hope you don't mind the observations dude. 0 -
El Director wrote: »Bryan I think it would be fair to say that the 5TT could have been/should have been better. If you compare this test to the last:
5TT
Last time: 314W
This Time: 318W
Only an increase of 4 watts yet the 20TT see's an increase of 16 Watts. I think after your training that you could definitely increase your 5TT by more than 4 watts.
Looking at the file I think I see what happened. The first minute of the 5 (which is 20% of it) you were hitting 350+ watts which was too much, there was then a big drop to under 300w for about 40sec (so only 3:20 left now) You recovered but to lose 40sec in a 5 min TT is significant. For the last 3 min you held just over 320w - it would have been higher I bet had the first 1:40 not gone so wrong. I suspect that your 5TT is about 330-335w.
Another thing I noticed was the WU, 10 easy and then 10 steady, maybe it was a bit much? I don't know. Perhaps something shorter like 10 easy, 5 x 30sec build/30sec easy and straight into the 5TT then. For the first min I'd hold at 325w and try to build a bit then.
I think in these situations that the only thing for it is (the dreaded) re-test! Maybe Tunney could be on Skype and "encourage" you on Hope you don't mind the observations dude.
Not at all M....i am always willing to accept criticism as long as its contructive. Last weeks test was test no 3 since October. I made a balls of the 5 tt the first time..i believe got it right the 2nd and last week's one the third exactly as you described it above. I'll get it right eventually.I would also put it down to the fact that i have done zero work north of 300 on the turbo as the V02 sessions are only beginning this week. I expect they will make a big difference next time around. Cheers again. B0 -
-
bryangiggsy wrote: »I would also put it down to the fact that i have done zero work north of 300 on the turbo as the V02 sessions are only beginning this week. I expect they will make a big difference next time around. Cheers again. B
Thats not how the tests to me read. They read as if you are holding back on the 5 to get a better 20, a subconcious buffer in the knowledge of whats to come.
This isn't just you that does this, I would venture a guess that if I was so inclined I could fine issues with alot of testing done here and reduce the "FTP" by a good bit. I call you out cause I know you. Others, I'm not interested in going down the "i'm a diesel engine cr@p again".
I work with a few people. One had the problem of overstating his FTP based on tests, he committed fully to the test but didn't like the revised multiplers applied. Solution 20 minute TT one week. Hour TT the week after. Education delivered and the person now understands what was meant.
Find a flat loop at the weekend, do 60 minutes of AP 275 and NP 275. Its an educational journey of discovery (And painful)
I may be wrong.0 -
v good post dave !
it is underlined that you underead your 5 min by one watt ( it was 319 and overestimate ftp by 1 watt ( it was 289) so you are obviously looking too much at 20 m tt. and maybe did not do the warm up and in fainess you started 5 min a bit too fast
but as fazz says you are improving nicely and there is good things to see from the test like your powerouput and cadeance ( you need more overgeared work )
2ndly dodnt forget you did a tough swim session on wed so mentally you had already worked v hard for that session and its very likely body wasnt willing to hurt again for another 5 min effort.
so you either accept that you dodnt test to your best if you test so closely toghter or you wait some time to test after another test ( personally i would see your friday test as a good sign)
at the same time http://www.elitecoach.me/ read the last blog of this and then this
http://helpingthebesttogetbetter.com/?p=564 and rember there is more to good performance than your 20 min test. and if you dodnt imporve your first 50 meter in swimming you will have to work even harder on your cycling ;-) as right now it is get 3 seconds faster over your first 50 meter and you will exit water 30 sec faster potentially even in a 750 swim.
so think tri not only cycling.Thats not how the tests to me read. They read as if you are holding back on the 5 to get a better 20, a subconcious buffer in the knowledge of whats to come.
This isn't just you that does this, I would venture a guess that if I was so inclined I could fine issues with alot of testing done here and reduce the "FTP" by a good bit. I call you out cause I know you. Others, I'm not interested in going down the "i'm a diesel engine cr@p again".
I work with a few people. One had the problem of overstating his FTP based on tests, he committed fully to the test but didn't like the revised multiplers applied. Solution 20 minute TT one week. Hour TT the week after. Education delivered and the person now understands what was meant.
Find a flat loop at the weekend, do 60 minutes of AP 275 and NP 275. Its an educational journey of discovery (And painful)
I may be wrong.0 -
-
-
-
-
Advertisement
-
-
-
-
-
-
User|Oct|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|300|4.28|T5+T20*0.95|SRMs
J0hn1|282|303||||||||||303|3.93|350|4.79|T5+T20*0.95|Tacx Flow
Jackyback||250|250|||||||||250|3.62|290|4.46|1hr tt|SRMs
Couerdelion||269||||||||||269|2.39|360|4.00|T5+T20*0.925|Power2Max
MD1983||308||313||||||||313|4.00|340|4.25|T5+T20*0.95|QUARQ
El Director|250|-|274||286|||||||286|3.85|310|4.2|T5+T20*0.95|Quarq
Bryangiggsy||233|260||275|||||||275|3.43|||T5+T20*0.95|SRM
duffyshuffle||-|||||||||||-|||T5+T20*0.925|Powertap
Amphkingwest||-|||||||||||-|||T5+T20*0.95|Polar BABY!!
ronanmac||198||||||||||198|2.71|||T5+T20*0.95|Power2Max
MrTango||231|-|242||||||||242|3.29|||T5+T20*0.95|Power2Max
Fazz|||266|||||||||266|4.09|320|5.0|T5+T20*0.95|Quarq
pgibbo||269||280||||||||280|3.93|304|4.25|T5+T20*0.95|Power2Max
EC1000||243||||||||||243|3.52|276|4.0|T5+T20*0.95|Tacx Flow
Bambaata|||||329|||||||329|4.13|360|4.8|T5+T20*0.95|Power2Max
Glad thats done! Have been feeling good the past week to 10 days but wasnt quite expected what i managed! I was thinking about 310, possibly 315 but very pleasantly surprised, particularly seeing as im just finishing prep and am only a few weeks back. Up 10W from this time last year despite having about double the work done at this stage last year
5min 400W
20min 346W
http://connect.garmin.com/activity/4474461610 -
-
-
-
Advertisement
-
User|Oct|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|300|4.28|T5+T20*0.95|SRMs
J0hn1|282|303||||||||||303|3.93|350|4.79|T5+T20*0.95|Tacx Flow
Jackyback||250|250|||||||||250|3.62|290|4.46|1hr tt|SRMs
Couerdelion||269||||||||||269|2.39|360|4.00|T5+T20*0.925|Power2Max
MD1983||308||313||||||||313|4.00|340|4.25|T5+T20*0.95|QUARQ
El Director|250|-|274||286|||||||286|3.85|310|4.2|T5+T20*0.95|Quarq
Bryangiggsy||233|260||275|||||||275|3.43|||T5+T20*0.95|SRM
duffyshuffle||-|||||||||||-|||T5+T20*0.925|Powertap
Amphkingwest||-|||||||||||-|||T5+T20*0.95|Polar BABY!!
ronanmac||198||||||||||198|2.71|||T5+T20*0.95|Power2Max
MrTango||231|-|242||||||||242|3.29|||T5+T20*0.95|Power2Max
Fazz|||266|||||||||266|4.09|320|5.0|T5+T20*0.95|Quarq
pgibbo||269||280|290|||||||290|4.12|304|4.25|T5+T20*0.95|Power2Max
EC1000||243||||||||||243|3.52|276|4.0|T5+T20*0.95|Tacx Flow
Bambaata|||||329|||||||329|4.13|360|4.8|T5+T20*0.95|Power2Max
OUCH!
5min 337W
20min 306W
File here0
Advertisement