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FTP thread - 2015 - get quick or die trying
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09-10-2014 11:23am#1
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User|Oct|Nov|Dec|Jan|Feb|Mar|Apr|May|Jun|Jul|Aug|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Jackyback|280w|||||||||||280w|3.94|340w|5.00|1hrtt/race data|SRMs
Mossym|245w|||||||||||245w|3.1|270w|3.5|T5+T20*0.95|Power2Max
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didn't want you feeling lonely JB:)
First ever proper FTP test. reckon it's pretty accurate. made a rookie mistake in not hitting the lap button before each tt, but lucklily GC provides max 5 min and max 20 min power levels. based on that, 95% puts me at 245w.
Targets are based on an FTP increase and a weight drop, i won't hit that that W/KG on power up alone. not as big an increase as JB is targetting, but then again we can't all focus on bike alone, some run goals as well.
number might be a tad low, legs have been dead for the last few days, so might gain a little on that number, but i'm happy it's pretty close to the real number, so a good basis to get some work done.0 -
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RacoonQueen wrote: »I have a Taxc flow. Can someone give me FTP tests I can do on this? I have one that JB sent me (that I've never done) just wondering what others I can do. I don't really care if it's not very accurate doing testing on this (tunney)...if I do them and cycle regularly it will give me an idea of improvements either way. I'm not buying a power meter...
Also, if someone has a step by step guide to setting the flow up that would also be great as I'm pretty sure I'll be lost when I try as it is a LONG time since I took the turbo out. Hope it still works...
I have a flow. for starters clean the turbo and make sure the flywheel is free of grit etc.
Ensure tyre is pumped to normal road psi
hold both buttons and it will count down to 0
start pedalling until it says stop (if still pedalling after a minute, pedal harder!)
You will get a value of your brake calibration, usually a + or - number
If say it is +5, the brake is too heavy so you will need to adjust the black knob to loosen the pressure of the flywheel against the tyre.
Usually a quarter to a half turn, then re calibrate. If the value moves to say +2 you have turned the knob the right way. Adjust again another quarter turn and re calibrate. You are looking for 0 or +1
Test is basically warm up for 10-15 minutes incorporating 5 20-30 sec sprints. Then 5 minutes hard, harder than you plan to test. Pedal easy for 5 mins. TT is then 20 minutes as hard as you can sustain. Ideally start hard but conservative, you don't want to burn out half way. Ideally you will muster a charge for the line over the last few minutes, emptying the tank.
Or, just do an hour and max out
Once you have your results you can plan all sorts of goodie turbo interval sessions !0 -
User|Oct|Nov|Dec|Jan|Feb|Mar|Apr|May|Jun|Jul|Aug|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Jackyback|280w|||||||||||280w|3.94|340w|5.00|1hrtt/race data|SRMs
Mossym|245w|||||||||||245w|3.1|270w|3.5|5tt+20tt*0.95|Power2Max
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didn't want you feeling lonely JB:)
First ever proper FTP test. reckon it's pretty accurate. made a rookie mistake in not hitting the lap button before each tt, but lucklily GC provides max 5 min and max 20 min power levels. based on that, 95% puts me at 245w.
Targets are based on an FTP increase and a weight drop, i won't hit that that W/KG on power up alone. not as big an increase as JB is targetting, but then again we can't all focus on bike alone, some run goals as well.
number might be a tad low, legs have been dead for the last few days, so might gain a little on that number, but i'm happy it's pretty close to the real number, so a good basis to get some work done.
However you are in year two of "proper work", much more gains and had more easily in year two/three than in later years0 -
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User|Oct|Nov|Dec|Jan|Feb|Mar|Apr|May|Jun|Jul|Aug|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Jackyback|280w|||||||||||280w|3.94|340w|5.00|1hrtt/race data|SRMs
Mossym|245w|||||||||||245w|3.1|270w|3.5|T5+T20*0.95|Power2Max
MAntoD||283w||||||||||283w|3.97|330w|4.9|Sufferfest Rubber Glove|Stages
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Coming back from a stress fracture so building back into it. Week usually consists of one tempo ride 70-90 mins zone 3 outside, one technique session on the turbo, short threshold intervals focusing on strength and leg speed and one long ride on the weekend which usually has two lots of 15-20 min zone three towards the end. Hoping to progress these to 2 x 45 min sweetspot by end of Jan and then the real fun will begin with some long threshold work! 0 -
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User|Oct|Nov|Dec|Jan|Feb|Mar|Apr|May|Jun|Jul|Aug|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Jackyback|280w|295w||||||||||295w|4.24|340w|5.00|1hrtt,race or session data|SRMs
Mossym|245w|||||||||||245w|3.1|270w|3.5|T5+T20*0.95|Power2Max
MAntoD||283w||||||||||283w|3.97|330w|4.9|Sufferfest Rubber Glove|Stages
speedyj||243w||||||||||243w|3.375|280w|4.0|TrainerRoad 2x8|Computrainer
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I knew I was unfit but what a reality check :eek: I'll progress to 20min test in 2015 once I've done one or two more of these. Of course weight is a bit up also (but not enough to join that biscuit thread 0 -
User|Oct|Nov|Dec|Jan|Feb|Mar|Apr|May|Jun|Jul|Aug|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Jackyback|280w|295w||||||||||295w|4.24|340w|5.00|1hrtt,race or session data|SRMs
Mossym|245w|||||||||||245w|3.1|270w|3.5|T5+T20*0.95|Power2Max
MAntoD||283w||||||||||283w|3.97|330w|4.9|Sufferfest Rubber Glove|Stages
speedyj||243w||||||||||243w|3.375|280w|4.0|TrainerRoad 2x8|Computrainer
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I knew I was unfit but what a reality check :eek: I'll progress to 20min test in 2015 once I've done one or two more of these. Of course weight is a bit up also (but not enough to join that biscuit thread
so how are you transferring the 2*8 mins test to an ftp? what % of the power for 8 mins are you taking?0 -
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Jacob Disgusting Diner wrote: »90% normally, dont like the protocol that TR use and a 2x8min test in my own mind is a waste of time.
As a matter of interest why not do the 20min test?
Yes I'll def take it with a large pinch of salt but if I do a few of them they'll be somewhat comparable, which is all I'm looking for in my current state. Interestingly I averaged identically for both reps (I think it was 268). I'll move onto the 20 soon enough.
As to why, I need some time to adapt to indoor training (read I'm a wimp) 0 -
Yes I'll def take it with a large pinch of salt but if I do a few of them they'll be somewhat comparable, which is all I'm looking for in my current state. Interestingly I averaged identically for both reps (I think it was 268). I'll move onto the 20 soon enough.
As to why, I need some time to adapt to indoor training (read I'm a wimp)
Lots of sweaty nights, i mean hard graft in the man cave for you so!0 -
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User|Oct|Nov|Dec|Jan|Feb|Mar|Apr|May|Jun|Jul|Aug|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Jackyback|280w|295w|310w|||||||||310w|4.42|340w|5.00|1hrtt,race or session data|SRMs
Mossym|245w|||||||||||245w|3.1|270w|3.5|T5+T20*0.95|Power2Max
MAntoD||283w||296w||||||||296w|4.28|330w|5.00|Sufferfest Rubber Glove|Stages
speedyj||243w||||||||||243w|3.375|280w|4.0|TrainerRoad 2x8|Computrainer
Kurt Godel||||267W||||||||267W|2.98|300W|3.65|T5+T20*0.95|Power2Max
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Thanks lads, I'll go with 0.95 since its just a measure of like-with-like on this table. I let the form dip a bit halfway through the 20min TT, being unsure if I could hold it, but picked it up again towards the end. Finished strong enough, hard but I'd say there is still some flogging left out there.
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Arthurdaly wrote: »Just as an observation the target watts are pretty aggressive (30+), what sort of shape are you guys in from your starting point? Not sure what to expect in terms of improvement but from speaking with guys who use power a 20/30 watt improvement for a well trained rider would be around the norm.
To be fair you got a hard time here Arthydaly. I know I looked and thought "damn cyclist coming over here taking our jobs and our women" so I said nothing. Beasty showed me the light yesterday in a series of PMs.
The thing to remember about triathlon (and indeed cycling at the A4 level) is that most who "are seriously about their training", have only *just* become serious. Before that they fvcked around with no real structure or purpose to their training.
Any basic training plan that provides structure and consistency will yield 15-25% gains year on year in years 1, 2 and sometimes 3. Although in year three closer to 15%. That is of course if the plan is followed. And most crucially the person is still in the sport after year 2. Most are not.
After year three the gains are harder and harder to get and for a trained athlete with 3+ years under their belt of serious training their gains will start to be marginal.
A quick scan of the table shows most are in year 1 or year 2 of "proper" training. With the exception of Jack who has fvcked about for decades
Gains in the beginning are simple, gains after a few years are hard.0 -
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