FTP - whats yours?

[BicyclePower]

myself as an example.

 

8min PPO = 350w

 

90% of 350 = 315w (power:weight (72kg) = 4.38w/kg)

 

20min PPO = 330w

 

95% of 330 = 313.5w (power:weight (72kg) = 4.35w/kg)

 

both much of a muchness. 

Edited June 12, 2015 by BicyclePower

[Bianchisti]

You mean 4.35

[Frosty]

Chris Carmichael had a similar test of 5km as hard as you can go. 10 min recovery then 5km as hard as you can, after warming up for 20 mins.

 

The HR at the end of the second test was supposed to be your maxHR.

 

This of course was many years back when HR was the in-thing.

 

8 mins over 5km is the equivalent of riding at 37.5km/h. I used to do this test at the race track (Gosforth Park) and it was exactly 2 laps of the circuit.

 

I might try the BicyclePower method and see for myself.

[Jaco-fiets]

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. 

Interesting! I also have the powerbeam on which I do my FTP tests. I also go through a warmup process and then do the 20min test set on a watts just below my current FTP. Reason for this that at least you can keep going when you get tired and the target power set is not that high.

 

I don't have the freeride option since I have desktop version. What do you suggest I do? Can I also do this when I choose gradient control? Is it possible?

 

Ok I have checked now. You can set % gradient. So would you rather do it this way? If so what gradient do you suggest (current FTP 258)

 

Much appreciated

Edited June 13, 2015 by Jaco-fiets

[SwissVan]

Interesting! I also have the powerbeam on which I do my FTP tests. I also go through a warmup process and then do the 20min test set on a watts just below my current FTP. Reason for this that at least you can keep going when you get tired and the target power set is not that high.

 

I don't have the freeride option since I have desktop version. What do you suggest I do? Can I also do this when I choose gradient control? Is it possible?

 

Ok I have checked now. You can set % gradient. So would you rather do it this way? If so what gradient do you suggest (current FTP 258)

 

Much appreciated

 

Good question, i assume you don't have the joule computer?

 

IMO a gradient of 2 - 5 % should be sufficient, maybe try it out first to make sure it is hard enough but not to hard.....

 

I also normaly use the watt setting but have tried gradient setting once or twice, seem to recall thinking that the gradient setting was easier than in real life i.e. 5% on the PB did not seem as hard as 5% on the road.

[Jaco-fiets]

Good question, i assume you don't have the joule computer?

 

IMO a gradient of 2 - 5 % should be sufficient, maybe try it out first to make sure it is hard enough but not to hard.....

 

I also normaly use the watt setting but have tried gradient setting once or twice, seem to recall thinking that the gradient setting was easier than in real life i.e. 5% on the PB did not seem as hard as 5% on the road.

Yip I don't have joule. I would not mind buying the unit if we can get 1 of the non gps units they sell internationally for $50. Not available here though.

 

Thanks for suggestion! I think I will start off trying a 3%. Setting the resistance at a particular watts does seem to have an issue for me. As soon as you loose momentum it really is a mission keeping the pedals turned. Not like on the road where you can just spin it out.

Edited June 13, 2015 by Jaco-fiets

[Patchelicious]

Yip I don't have joule. I would not mind buying the unit if we can get 1 of the non gps units they sell internationally for $50. Not available here though.

 

Thanks for suggestion! I think I will start off trying a 3%. Setting the resistance at a particular watts does seem to have an issue for me. As soon as you loose momentum it really is a mission keeping the pedals turned. Not like on the road where you can just spin it out.

If you want an accurate result go get a test done by BicyclePower or somebody similar, else got to Virgin and slog it out on a Wattbike for 20mins.

 

Doing it on the road has its own challenges. It's amazing how quickly watts drop when the gradient goes down... Keeping the power constant on flats and slight downhills is near on impossible.

[SwissVan]

Yip I don't have joule. I would not mind buying the unit if we can get 1 of the non gps units they sell internationally for $50. Not available here though.

 

Thanks for suggestion! I think I will start off trying a 3%. Setting the resistance at a particular watts does seem to have an issue for me. As soon as you loose momentum it really is a mission keeping the pedals turned. Not like on the road where you can just spin it out.

 

I tried it last night and found that resistance to high, reduced it to 0.5% gradient.

First tried it at 1% during my warm up as per bicycle powers earlier posted test protocol and just felt that it was to hard to maintain a hard effort for 20 minutes.

[Patchelicious]

I tried it last night and found that resistance to high, reduced it to 0.5% gradient.

First tried it at 1% during my warm up as per bicycle powers earlier posted test protocol and just felt that it was to hard to maintain a hard effort for 20 minutes.

How long did you manage to maintain a steady output? And what was that output?

[SwissVan]

How long did you manage to maintain a steady output? And what was that output?

 

Rode 80 minutes on my power beam, did the 20min TT thing after 40 minutes WU

avg power was 255W and heart rate 161 bpm

20 min FTP 242 (weight 77kg) = 3.14 w/kg

 

If my calculations are correct?

[Patchelicious]

Awesome, nice one!

 

Now you have that all important FTP figure whic all power based intervals are based on... Now the pain starts

['Dale]

FTP is one matter.

 

Suggestion:

Remember to measure your other peak power values like 5 secs, 30 secs, 1 min and 5 mins

 

Check all these every 6 weeks or so, including Full Throttle Power (FTP)

Hehehe

[Patchelicious]

Agreed, if you capture your data into TP or even Strava it will give you that power curve. The more data you enter the more accurate it becomes.

[SwissVan]

FTP is one matter.

 

Suggestion:

Remember to measure your other peak power values like 5 secs, 30 secs, 1 min and 5 mins

 

Check all these every 6 weeks or so, including Full Throttle Power (FTP)

Hehehe

 

How do mean check them? Is that the detail recorded during the 20 min TT test like below or do u mean individual maximum efforts for 5 secs, 30 secs, 1 min and 5 mins?

 

[Patchelicious]

How do mean check them? Is that the detail recorded during the 20 min TT test like below or do u mean individual maximum efforts for 5 secs, 30 secs, 1 min and 5 mins?

 

Capture 1.PNG

No, you true max for those times will not be in the 20min test. That is your best 5mins within your 20 min effort....

You will need to do max efforts at those time intervals to get that output figures.

 

It should look something along the lines of:

20min - 255W

10min - 270W

5min - 290W

1min - 400W

30 sec - 600W

 

Just as an example.

 

Like I mentioned, just keep recording all your data, these figures will be kicked out by the various programs.

Edited June 19, 2015 by Patchelicious

[SwissVan]

No, you true max for those times will not be in the 20min test. That is your best 5mins within your 20 min effort....

You will need to do max efforts at those time intervals to get that output figures.

 

It should look something along the lines of:

20min - 255W

10min - 270W

5min - 290W

1min - 400W

30 sec - 600W

 

Just as an example.

 

Like I mentioned, just keep recording all your data, these figures will be kicked out by the various programs.

 

Oh goody some more suffering.....