Saudiq Posted January 12, 2017 Posted January 12, 2017 Hi All Can anyone recommend an area in Southern Suburbs, Cape town where I'd be able to do an outdoor FTP test?
Stricker Posted January 12, 2017 Posted January 12, 2017 Hi All Can anyone recommend an area in Southern Suburbs, Cape town where I'd be able to do an outdoor FTP test?Not 100% sure what you mean with a Outdoor FTP test? All you need is a power meter and a nice open stretch of road.. If you would like more Data, FTP and Training Zones, would recomend you get hold of S2S and do a V02 MAx test.
AMohamed Posted January 12, 2017 Posted January 12, 2017 Start from Camps bay high up The Glen till the cable car should give you 20min
Saudiq Posted January 13, 2017 Author Posted January 13, 2017 Not 100% sure what you mean with a Outdoor FTP test? All you need is a power meter and a nice open stretch of road.. If you would like more Data, FTP and Training Zones, would recomend you get hold of S2S and do a V02 MAx test.It's the uninterrupted stretch of road that I'm looking for to retest . I've done the test with S2S few years back. I try to retest everyone 2 to 3 months but I struggle to find a stretch of road that takes 20mins and doesn't have have any slight declines.
Saudiq Posted January 13, 2017 Author Posted January 13, 2017 Start from Camps bay high up The Glen till the cable car should give you 20minThanks for this. Don't you find that the steep sections affects your overall FTP? I know that oneof my weaknesses is Anaerobic power, which is why when I hit steep sections it's difficult for me to maintain or even increase power to last the full 20 mins
Pure Savage Posted January 13, 2017 Posted January 13, 2017 Thanks for this. Don't you find that the steep sections affects your overall FTP? I know that oneof my weaknesses is Anaerobic power, which is why when I hit steep sections it's difficult for me to maintain or even increase power to last the full 20 minsWait till the wind blows, then cycle into it
'Dale Posted January 13, 2017 Posted January 13, 2017 Thanks for this. Don't you find that the steep sections affects your overall FTP? I know that oneof my weaknesses is Anaerobic power, which is why when I hit steep sections it's difficult for me to maintain or even increase power to last the full 20 mins I sometimes use the longer road winding from Camps Bay Pick n Pay that is newly surfacedTowards Signal HillGradient is steady and smooth Yeah, pacing that 20 mins is always an art form
J Wakefield Posted January 13, 2017 Posted January 13, 2017 Hi All Can anyone recommend an area in Southern Suburbs, Cape town where I'd be able to do an outdoor FTP test? Start at Westlake robots and go up Oukaaps and into silver mine up the tar to the dam.
J Wakefield Posted January 13, 2017 Posted January 13, 2017 Thanks for this. Don't you find that the steep sections affects your overall FTP? I know that oneof my weaknesses is Anaerobic power, which is why when I hit steep sections it's difficult for me to maintain or even increase power to last the full 20 mins No, cause you want a all out effort for the duration the spikes don't really matter. Personally I would rather do 2 x 5min all out and use 75-80% of that as your FTP. 20min test personally I find not accurate long term.
'Dale Posted January 13, 2017 Posted January 13, 2017 Personally I would rather do 2 x 5min all out and use 75-80% of that as your FTP. 20min test personally I find not accurate long term.Can you write more about your reasoning here, JW ????????
allez Posted January 13, 2017 Posted January 13, 2017 No, cause you want a all out effort for the duration the spikes don't really matter. Personally I would rather do 2 x 5min all out and use 75-80% of that as your FTP. 20min test personally I find not accurate long term.For me... I find an ave of 2x5min FTP test to be accurate compared a 20min ftp test
Pure Savage Posted January 13, 2017 Posted January 13, 2017 No, cause you want a all out effort for the duration the spikes don't really matter. Personally I would rather do 2 x 5min all out and use 75-80% of that as your FTP. 20min test personally I find not accurate long term.Rest between the two 5min tests?
J Wakefield Posted January 13, 2017 Posted January 13, 2017 Rest between the two 5min tests? 5min is adequate. Do it on a climb that is steep for you and your fitness to maintain resistance
J Wakefield Posted January 13, 2017 Posted January 13, 2017 For me... I find an ave of 2x5min FTP test to be accurate compared a 20min ftp test When you do 2 x 5min is that all out? If not and only at a sustained effort I would suggest changing to the method I mentioned above. Personally I find it better with people.
J Wakefield Posted January 13, 2017 Posted January 13, 2017 Can you write more about your reasoning here, JW I find most 5min all out is or close to or your peak power. Then to work out 75% of that is typically what someones threshold is power wise for a "untrained" athlete or someone who has not balanced their training with respect to endurance and high intensity. Often people think they have but its often not the case. If you find it then a little low, do 80%. As I said its not the holy grail by any means but I find it a lot more accurate than asking someone to do a 20min FTP test and sending me that data. In fact I never ask someone that, if they cant get tested in the lab due to whatever reason, the 2 x 5min is always pretty spot on.
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