FTP - Functional Threshold Power....how big is yours!!

nerraw1111 wrote: »

About to stick up my flow figures. Did T5 + T20 test on a flow and in doing so, I will lift Pquibbo from paddy last.

Quick question, when people say T5 + T20 * 0.95, are you adding the watts from T5 and T20 together and then multiplying that total by .95?

No, just the T20 x 0.95

nerraw1111 wrote: »

Still, according to Tunney, I can do a sub 5 Ironman bike with a good position

Well if you were to race an IM at FTP, you could.

Your IM pace would be more like 155watts

User|Starting FTP|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Jackyback|284watts|284watts|4.17|325watts|5.00|T20+T20*0.95|Power2Max PM
NWM2|285watts|285watts|3.32|310watts|3.7|T5+T20*0.95|Powertap SL2+
pgibbo|232watts|232watts|3.18|300watts|4.35|T5+T20*0.95|Power2Max PM
twonpelota|250 watts|250 watts|3.2|300watts|4.4|T5+T20*0.95|SRM
Fazz|255 watts|255 watts|3.76|300 watts|4.4|T5+T20*0.95|Computrainer
Nerraw|216 watts|216 watts|3.33|280 watts|4.3|T5+T20*0.95|Tacx Flow
shotgunmcos|318 watts|318 watts|4.02|330watts|4.4|T20,2,T20|Tacx Flow

User|Starting FTP|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Jackyback|284watts|284watts|4.17|325watts|5.00|T20+T20*0.95|Power2Max PM
NWM2|285watts|285watts|3.32|310watts|3.7|T5+T20*0.95|Powertap SL2+
pgibbo|232watts|260watts|3.56|300watts|4.35|T5+T20*0.95|Power2Max PM
twonpelota|250 watts|250 watts|3.2|300watts|4.4|T5+T20*0.95|SRM
Fazz|255 watts|255 watts|3.76|300 watts|4.4|T5+T20*0.95|Computrainer
Nerraw|216 watts|216 watts|3.33|280 watts|4.3|T5+T20*0.95|Tacx Flow
shotgunmcos|318 watts|318 watts|4.02|330watts|4.4|T20,2,T20|Tacx Flow
RedB|230 watts|230 watts|2.55|290 watts|3.5|T5+T20*0.95|Tacx Flow

duffyshuffle wrote: »

Seems like a decent thread on training to improve FTP here http://forum.slowtwitch.com/gforum.cgi?do=post_view_flat;post=2932430;page=1;sb=post_latest_reply;so=ASC;mh=65;

What are specific sessions/regular bike week for you?

Look at anything/everything on google:wattage. timetriallingforum.co.uk is good too.

User|Starting FTP|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Jackyback|284watts|284watts|4.17|325watts|5.00|T20+T20*0.95|Power2Max PM
NWM2|285watts|285watts|3.32|310watts|3.7|T5+T20*0.95|Powertap SL2+
pgibbo|232watts|260watts|3.56|300watts|4.35|T5+T20*0.95|Power2Max PM
twonpelota|250 watts|250 watts|3.2|300watts|4.4|T5+T20*0.95|SRM
Fazz|255 watts|270.75 watts|3.99|300 watts|4.4|T5+T20*0.95|Computrainer
Nerraw|216 watts|216 watts|3.33|280 watts|4.3|T5+T20*0.95|Tacx Flow
shotgunmcos|318 watts|318 watts|4.02|330watts|4.4|T20,2,T20|Tacx Flow
RedB|230 watts|230 watts|2.55|290 watts|3.5|T5+T20*0.95|Tacx Flow


FTP Test done tonight...

I don't know whether to laugh or cry... So close to milestone 1...

shotgunmcos wrote: »

Well done Fazz, nice improvement there! I have my next test on Thursday a T5+T20,2,T20... can't wait.... NOT

Thanks, I think I near nailed it. Ensured I was fuelled and hydrated well beforehand.
Only my third FTP test and paced it right, negative split and pushed up over 500 watts at very end. Was glad it was over!
I don't think I could contemplate a second t20 in same session! I'd say I'd be a fair bit down!
Sleep now I need it before a long swim tomorrow early.

Good luck on Thursday in the pain cave!

User|Starting FTP|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Jackyback|284watts|284watts|4.17|325watts|5.00|T20+T20*0.95|Power2Max PM
NWM2|285watts|285watts|3.32|310watts|3.7|T5+T20*0.95|Powertap SL2+
pgibbo|232watts|260watts|3.56|300watts|4.35|T5+T20*0.95|Power2Max PM
twonpelota|250 watts|250 watts|3.2|300watts|4.4|T5+T20*0.95|SRM
Fazz|255 watts|270.75 watts|3.99|300 watts|4.4|T5+T20*0.95|Computrainer
Nerraw|216 watts|216 watts|3.33|280 watts|4.3|T5+T20*0.95|Tacx Flow
shotgunmcos|318 watts|325 watts|4.23|330watts|4.4|T5+T20*0.95|Tacx Flow
RedB|230 watts|230 watts|2.55|290 watts|3.5|T5+T20*0.95|Tacx Flow


FTP Test done tonight...
7w better plus weight down = better w/kg Had to dig deep for it though

Good work, heading in right direction in both ways!
Gotta be hard maintaining power and losing weight never mind increasing power!

@ Bambaata your name seems to be missing.... I believe you train with power so when is next test

Fazz wrote: »

Good work, heading in right direction in both ways!
Gotta be hard maintaining power and losing weight never mind increasing power!

@ Bambaata your name seems to be missing.... I believe you train with power so when is next test

ha calling me out i see :P. Mine is very old and i think its not correct as i did it at the time when i didnt realise the P2M suffers big issues if it doesn't get zero'd through a ride on the turbo. I was due to retest yesterday but being sick ruined that so ill be doing in sometime in the coming weeks, possibly week after next. I really find the current ftp a fair bit out as my HR is barely climbing over 100/110 in my easy zone whereas on HR last year it was on 130s for easy zone. I also find the 2:30 @ 250 watts, 30 sec at 330 watts reps much more manageable than i think in should since i started zero'ing it during them. Ive noticed changes in as much as 30-40W sometimes!!

I believe I have identified that I need to have some form of digital monitor of my power to be able to improve, just going out and riding hard is an inexact way to know how hard you have gone or am I making gains.

I hit the excercise bike in the gym in my complex and did a 5 min all out and a 20 min as hard as I could go.

The T5 - was never below 270kw ( I dont have an average reading I just ensured to keep ~ 275kw )

The T 20 was similarly never under 250kw

My weight is 70kg. So 250 x 0.95 = 238 / 70 = 3.39 w/kg

So my queries are:

1. Is the principal above correct ?
2. Can I use the bike as I have done ?
3. Can I join that cool loking table and play with you guys ?
4. A 7-8 % improvement in my bike split is where I want to be so is this the gain I should target in w/kg ?

bobblehead_jr wrote: »

User|Starting FTP|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Bobblehead_jr|345 watts|345 watts|4.9|390 watts|5.6|T5+T20*0.95| iBike iPro

Well that explains your 7:30 Ironman Ireland Result. Did you end up getting the Tattoo or what?

tunney wrote: »

*cough* iBike *cough*

Yeah spotted that.

bobblehead_jr wrote: »

What is wrong with an iBike?

You fail to see the issue with using an electric bike in a triathlon?

bobblehead_jr wrote: »

What is wrong with an iBike?

tunney wrote: »

You fail to see the issue with using an electric bike in a triathlon?

Apparently it is a power meter of some description
http://www.ibikesports.com/powermeters.html

This is probably more relevant though
http://www.boards.ie/vbulletin/showthread.php?t=2056378907

Poor bobblehead must be swimming with armbands and had to walk the run if he could only manage a 7.30 half with a watts/kg of 4.9

tunney wrote: »

Bobblehead must be a borderline cripple to do a 7:30 with what must have been a 2:0x bike split.

Ah he's probably not that bad the full suspension BSO would have slowed him down a bit.

bobblehead_jr wrote: »

Bike was 3:55, why would you think it was 2:0x?

What was your AP for the bike split then?

bobblehead_jr wrote: »

Well I only bought my power meter in December and tested recently, my power may have been lower for my Ironman in Galway.

You didn't by any chance test in a shed with a fan blowing full force in your face and at your iBike?

bobblehead_jr wrote: »

Biting what?

Genuine question. Lots of info out there about the P2M and its power drift. I can't use an iBike on a trainer but it seems the P2M is also useless indoors.

I think jackyback is reacting, or not as the case may be, to your suggestion that he has overstated his FTP by 60 watts by not calibrating his P2M.