Man with no name Posted January 13, 2017 Posted January 13, 2017 Start from Camps bay high up The Glen till the cable car should give you 20min20 mins exactly at 4w/kg Sent from my SM-T561 using Tapatalk
Patchelicious Posted January 13, 2017 Posted January 13, 2017 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. Just referenced my 5min max * 0,75 and it pretty much matched my FTP exactly. Cool.
J Wakefield Posted January 13, 2017 Posted January 13, 2017 Just referenced my 5min max * 0,75 and it pretty much matched my FTP exactly. Cool. Good to hear that. Now work on getting it up to 80%.
Patchelicious Posted January 13, 2017 Posted January 13, 2017 Good to hear that. Now work on getting it up to 80%.Cool, so I need to bring my 5min max down a notch, gotcha!!
devocean Posted January 13, 2017 Posted January 13, 2017 How accurate is Strava for recording your power for different segments? I've been basing my FTP off of the avg power of a 21 min segment (Franschhoek Pass)
Help.Me. Posted January 13, 2017 Posted January 13, 2017 How accurate is the FTP test done on IDT with Trainerroad. Without a power meter ?
allez Posted January 13, 2017 Posted January 13, 2017 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.Yes tried it the other day. Two full out intervals with 10min rest between them. I was testing that compared to my 20min test - I was doing analysis on my 1min, 5min, 20min power profile.
J Wakefield Posted January 13, 2017 Posted January 13, 2017 How accurate is Strava for recording your power for different segments? I've been basing my FTP off of the avg power of a 21 min segment (Franschhoek Pass) If you a power meter the data is accurate as its transferred in the file to Strava upload.
allez Posted January 13, 2017 Posted January 13, 2017 Just referenced my 5min max * 0,75 and it pretty much matched my FTP exactly. Cool.Interesting mine was at max * 0.8 for my FTP.
J Wakefield Posted January 13, 2017 Posted January 13, 2017 Yes tried it the other day. Two full out intervals with 10min rest between them. I was testing that compared to my 20min test - I was doing analysis on my 1min, 5min, 20min power profile. And the 2 x 5min you found more accurate and reliable?
allez Posted January 13, 2017 Posted January 13, 2017 Well they gave the same result as the 20min ftp test? I know of the 20min and 8min power tests, where 8min is at max * 0.8 for FTP. So I tried 2x 5min and that came to the same number as my FTP over 20min. I can hold 5min power very steady but struggle on the 20min (due to road surface or finding suitable terrain). I use a stages pm, and I also found that the numbers on there does not compare to a 20min effort on a wattbike, but as I ride and race with my bike, I use those numbers. And the 2 x 5min you found more accurate and reliable?
J Wakefield Posted January 13, 2017 Posted January 13, 2017 Well they gave the same result as the 20min ftp test? I know of the 20min and 8min power tests, where 8min is at max * 0.8 for FTP. So I tried 2x 5min and that came to the same number as my FTP over 20min. I can hold 5min power very steady but struggle on the 20min (due to road surface or finding suitable terrain). I use a stages pm, and I also found that the numbers on there does not compare to a 20min effort on a wattbike, but as I ride and race with my bike, I use those numbers. Please use the Stages, not the WB for numbers.
allez Posted January 13, 2017 Posted January 13, 2017 Sorry made a typo...Its 2x 8min: max * 0.9 = FTPand 2x 5min: max * 0.8 = FTP Well they gave the same result as the 20min ftp test? I know of the 20min and 8min power tests, where 8min is at max * 0.8 for FTP. So I tried 2x 5min and that came to the same number as my FTP over 20min. I can hold 5min power very steady but struggle on the 20min (due to road surface or finding suitable terrain). I use a stages pm, and I also found that the numbers on there does not compare to a 20min effort on a wattbike, but as I ride and race with my bike, I use those numbers. Please use the Stages, not the WB for numbers.
'Dale Posted January 13, 2017 Posted January 13, 2017 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.Thanx JWMakes sense
Saudiq Posted January 16, 2017 Author Posted January 16, 2017 Thanks guys, I'll use the 5 min method then. I've just looked at my previous stats and the 75% was very close to my FTP. I was hoping to blame the drop of my FTP to the fact that I don't have a proper testing area, it's however now apparent that my FTP drop of 30 - 40 watts is mainly because I've been lazy and lacked haven't been following my structured training! Time to get my training on!
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