Originally Posted by Nwm2
|User||Current FTP||Watts/kg||Target FTP||Target Watts/kg||Test||Unit|
|NWM2||295watts||3.5||315watts||3.85||15k TT * 0.95 (~23min) ||Powertap SL2+|
My goals are less challenging than yours JB! But it's more of a case of doing the training and seeing where the results fall - if I get more than the 5-10% I'm looking for then great.
Just a bit about my testing protocol - this is purely personal. I have a 15km weekly TT that I do during the summer, I do a warm up which includes some hard efforts, and then start. My FTP estimate is 95% of the average power I hold for the 23 mins or so of the TT. To Tunney's point above, I don't quite to an all-out T5 before the TT, but it comes close enough that I'm happy with it.
Currently all my training/testing is on the turbo and I won't get a retest on that circuit until the summer, but that is the goal for the year as regards FTP.
So your test data is a few months out of date? i.e. since the summer
regarding the lack of the 5 minute testing, some snippets from wattage
"The idea of pre-exhausting with the 5 minute test and the others is to
try and exhaust the anaerobic contribution of the 20 minute test done
without the preceding all out tests. Yes, you can get a higher MMP
for 20 minutes, but a portion of that is anaerobic which we are less
concerned about. "
"The 5 minute all out effort churns through some of the anaerobic
energy stores available and gets your aerobic enzymes & recovery
system working in order to aerobically clear the lactate that was
The purpose isn't to create lactate. The purpose is to dampen some of
the power output that would otherwise come from anaerobic energy
sources before the aerobic system gets cranked up most of the way, and
to start with a relatively higher input from fatty acids at the start
of your test. Otherwise you'd be spending too much of the 20 minute
time getting the aerobic enzyme system revved up.
You'll have a lower 20 minute power out put than if you did the warmup
without the 5 minute all out effort...but it will be closer to what
you could sustain for 60 minutes.
Remember that these are all estimates...anything shorter than a 1 hour
time trial effort is just an estimate.
You could do a different warmup that doesn't leave you gassed, but
then your 20 minute power out put would be even higher...and thus
you'd have to take a smaller %age to get closer to a threshold number
you want to use. "