FTP - whats yours?

[FlyingScot]

That is very PVT  

 

74 is my magic number.

 

That puts you at 4.22 watts/kg...if your FTP is 312 for an hour. Impressive!   Keep it up!

Edited June 12, 2015 by FlyingScot

[Patchelicious]

Started my Bi-weekly FTP and not looking forward to next one, seriously painful and I don't enjoy them at all.

 

Anyways very happy with results

 

312 Watts

 

Power reading probably out by +-10% but a very good base to work from.

Don't think its to shabby for someone that only been cycling for 11 Months

 

Happy Friday   :clap:    

Over what time is that 312W achieved?

 

You say it might be out by 10%, why? What power meter are you using?

10% is a lot. But if you keep using the same power meter it wont matter much as long as it measures you consistently.

Edited June 12, 2015 by Patchelicious

[Stricker]

Over what time is that 312W achieved?

 

You say it might be out by 10%, why? What power meter are you using?

10% is a lot. But if you keep using the same power meter it wont matter much as long as it measures you consistently.

 

was only for a 20min session , but pretty confident I will be able to hold 300+- for a hour if need to be, very very painful and really don't enjoy it.

 

Use the tacx flow power meter 100% calibrated , most guys say they are not to far out when gradient it kept on 0., My legs tell me the speed is very close as 38kph on the road and 38kph on the trainer gives me same heart rate and same pain  

 

Most important for me is the fact that todays 5watts will be tomorrows 5watts , as stated before a good base to work from

[usxorf]

I have a tacx flow and a power meter, the numbers are not the same. YMMV. I agree, though, that the numbers are consistent with proper warm up, calibration, tire pressure.

[Patchelicious]

was only for a 20min session , but pretty confident I will be able to hold 300+- for a hour if need to be, very very painful and really don't enjoy it.

 

Use the tacx flow power meter 100% calibrated , most guys say they are not to far out when gradient it kept on 0., My legs tell me the speed is very close as 38kph on the road and 38kph on the trainer gives me same heart rate and same pain  

 

Most important for me is the fact that todays 5watts will be tomorrows 5watts , as stated before a good base to work from

Cool so your FTP (1 hour effort) will be 296W. Power to weight = 4W/Kg NICE!!! (20min Test x 0.95 = FTP) So you are pretty accurate with your estimated effort

 

Those Tacx's are pretty damn accurate. Nice piece of kit.

 

Dont stress too much about speed figures, its the Watts that matters on the IDT.

 

You are very correct, as long as you do the training on the same machine and 5W today is 5W tomorrow, all is good.

 

Those 20min test are murder, hate them! Dont do them often though. Most coaches will only make you do them as a base test then again after a 8 - 12 week block again, and they only do this to adjust the numbers that you need to hit in intervals.

 

I must say, that 296W is a pretty impressive number to hit after only 11 months, stick to it, I am sure you will make nice gains if you carry on!

Edited June 12, 2015 by Patchelicious

[SwissVan]

SNIP

 

Sorri for snipping your post, just wanted to get your attention

 

So, I want to do a FTP test next week on my Power beam...starting with the easier 20 min test.

Could you advise what the correct process to follow would be for the actual test. I have the cycleops powerbeam with cycleops Joule Ant+ computer.

 

Thanks

[Patchelicious]

Sorri for snipping your post, just wanted to get your attention

 

So, I want to do a FTP test next week on my Power beam...starting with the easier 20 min test.

Could you advise what the correct process to follow would be for the actual test. I have the cycleops powerbeam with cycleops Joule Ant+ computer.

 

Thanks

Hehe no worries.

 

If you are on a CycleOps, it will probably be best to get Dave/Mikes input from BicyclePower. They do these test everyday. I'll PM them quick and ask them to come comment.

[Bianchisti]

 

Those Tacx's are pretty damn accurate. Nice piece of kit.

 

Dont stress too much about speed figures, its the Watts that matters on the IDT.

 

Also find I get insanely high speeds on my trainer but I only work to wattage. Between the IDT and road the numbers are the same. But resistance on the IDT/cadence has taught me to look at this closely in terms of what cadence/sweet spot gives the best output.

[Bianchisti]

That puts you at 4.22 watts/kg...if your FTP is 312 for an hour. Impressive!   Keep it up!

Machine!!!☺

[cadenceblur]

That's very true. I also have the Tacx Flow, but use it with my Power Tap and my Garmin. Don't use any of the readings from the Tacx unit at all. It's nice to change the resistance from the handlebars though.

[Bianchisti]

I must say, that 296W is a pretty impressive number to hit after only 11 months, stick to it, I am sure you will make nice gains if you carry on!

He should be about ready to turn pro in twenty sixteen

[Patchelicious]

That's very true. I also have the Tacx Flow, but use it with my Power Tap and my Garmin. Don't use any of the readings from the Tacx unit at all. It's nice to change the resistance from the handlebars though.

That is the exact combo I use too. My IDT is a old Giant thing...

 

I try and use my PowerTap as often as possible to keep the data consistent.

So same bike gets used on out rides as well as IDT.

 

I use the gears to up the wattage, but sometimes need to use the IDT adjuster when I need to do VO2Max or higher intervals. But I dont like doing that, as it feels like the frame takes stress on the IDT, so I tend to go WattBike when I need to do hard intervals.

 

From my estimations, the Wattbike is only 2% or so different to the my G3 readings so not too much of an issue.

Edited June 12, 2015 by Patchelicious

[BicyclePower]

Here is a great testing procedure i found off the net,

 

1. 20 minutes easy warm up
2. 3 x 1-minute wind ups with a minute rest between (100 RPM pedal cadence)
3. 5 minutes easy
4. 5 minutes all out (hard at first, but not so hard that you can't complete the effort)
5. 10 minutes easy
6. 20-minute time trial effort (like the previous 5-minute all out effort, keep in control, hard but steady, you don't want to over cook it and die at the end)
7. 10 to 15 minute cool down

if using a PowerBeam / PowerSync best would be to do this on FREE RIDE with the control type being GRADE not target power !! why we suggest this is you don't want to be limited or governed during the test and target power will do this. 

[FlyingScot]

1. 20-minute time trial effort (like the previous 5-minute all out effort, keep in control, hard but steady, you don't want to over cook it and die at the end)

 

I thought the point of an FTP test was to die by the end! 

[SwissVan]

Here is a great testing procedure i found off the net,

 

1. 20 minutes easy warm up
2. 3 x 1-minute wind ups with a minute rest between (100 RPM pedal cadence)
3. 5 minutes easy
4. 5 minutes all out (hard at first, but not so hard that you can't complete the effort)
5. 10 minutes easy
6. 20-minute time trial effort (like the previous 5-minute all out effort, keep in control, hard but steady, you don't want to over cook it and die at the end)
7. 10 to 15 minute cool down

if using a PowerBeam / PowerSync best would be to do this on FREE RIDE with the control type being GRADE not target power !! why we suggest this is you don't want to be limited or governed during the test and target power will do this. 

 

And the clever calculations to figure out your FTP, watt/kg and anything else useful to know from the data recorded, asseblief...

Edited June 12, 2015 by SwissVan

[BicyclePower]

And the clever calculations to figure out your FTP, watt/kg and anything else useful to know from the data recorded, asseblief...

So what was discussed here is correct, 95% of the average peak power output (PPO) for 20min = FTP.

 

then take this FTP number and / by weight to get FTP Power: Weight ratio.

 

at CycleOps VIP Training we however do 2 x 8min efforts at max then take 90% of the PPO 8min and then divide that by weight to get Power: weight ratio