Preset FTP Test

[Jurgens Smit]

So I read on TT forum UK that some guys would do their ftp tests in erg mode on their trainers.

 

Lets say you're aiming for an FTP of 330Watt you need to ride at a set wattage of 347Watt for 20min. So what this guy suggested was to start at slightly below (ex 335) for 5min and then up it by 5watt every 5min.

 

Is this cheating the test?

 

Personally I thought it might not be such a bad Idea, if you're feeling good with 10min to go you can up it by 10watt or whatever you want to. Obviously you would need to make the target FTP a doable, but really hard target. 

[Jehosefat]

I don't see how it would be cheating the test. To me it sounds like a good way to make sure you are pacing yourself correctly and don't end up blowing out in 10 minutes because you went too hard.

[Veebee]

I dont think its a true reflection... Its easier to hold power on erg mode, especially when you find that perfect cadence and you can just spin through it. 

 

I would use it for training and getting stronger... but not for setting my FTP.

[Jakkals.]

Like you said Jurgens...might be feeling better on the day and then would be setting it to low.

['Dale]

Sorry, slightly off-topic

[shaper]

Trainnerroad recon it is an ideal format to break into 5 minute segments and adjust up or down on how you are feeling after each segment 

 

The 20-minute test is the preferred format for newer riders primarily because new riders simply don’t have an established feel for riding well above FTP — which is what’s necessary during the short, pVO2max efforts necessary for the 8 Minute Test.

It’s also an ideal format to break into shorter, more manageable segments. By breaking the 20-minute effort into four 5-minute segments, riders can subtly tweak their effort every so often based on longer periods of muscular feedback, i.e. a rider can slightly reduce their pace every 5 minutes based on perceived exertion or how their body feels.

http://support.trainerroad.com/hc/en-us/articles/201794984-20-Minute-vs-8-Minute-FTP-Test

 

I also read some it somewhere on the Stages website once for training with power

[Dubber]

 

 

Lets say you're aiming for an FTP of 330Watt you need to ride at a set wattage of 347Watt for 20min. So what this guy suggested was to start at slightly below (ex 335) for 5min and then up it by 5watt every 5min.

 

 

That's how I approach FTP tests - but I don't use ERG mode.

Unless this is your very first FTP test, you should have some sort of number in mind.  Start of at that number for 5 minutes and take it (up of down ) from there.

 

If your trainer allows you to increase (or decrease) the wattage in ERG mode on the fly that that will work too.

[Frosty]

Me after last night's effort - 16% off my PB.

 

Lots of work ahead for the next 16-18 weeks (split into two blocks of 8 weeks), and yes... recovery periods are part of training too.

 

I tried to set a minimum level and build from there (4 min blocks), but was aiming a little too high.

 

[Jurgens Smit]

I'm due a FTP test within the next 3 weeks so I think I'll do that one based off RPE as normal, and the next 1 I'll do in ERG mode to see which works better for me.

 

As I have mentioned in another thread I am aiming for a 300W FTP come October. Still some hard work to put in

[Jurgens Smit]

I dont think its a true reflection... Its easier to hold power on erg mode, especially when you find that perfect cadence and you can just spin through it. 

 

I would use it for training and getting stronger... but not for setting my FTP.

 

But in a normal FTP test you also fiddle with your gears until you find the cadence that works for you?

[Cyclewizz]

I'm due a FTP test within the next 3 weeks so I think I'll do that one based off RPE as normal, and the next 1 I'll do in ERG mode to see which works better for me.

 

As I have mentioned in another thread I am aiming for a 300W FTP come October. Still some hard work to put in

 

What's your current FTP ?

(if you want to share that top secret info)

[Jurgens Smit]

What's your current FTP ?

(if you want to share that top secret info)

 

I haven't tested in a long time due to some time off the bike and there has been some improvement, but last test in March it was 264W

[Patchelicious]

I dont think its a true reflection... Its easier to hold power on erg mode, especially when you find that perfect cadence and you can just spin through it. 

 

I would use it for training and getting stronger... but not for setting my FTP.

I don't use these these "erg" modes.... so please excuse my ignorance.

 

But how is holding the same power easier or harder depending on mode?

[Jehosefat]

I don't use these these "erg" modes.... so please excuse my ignorance.

 

But how is holding the same power easier or harder depending on mode?

 

My guess is cadence. In "erg" mode, the trainer automatically adjusts the resistance so that you are outputting the target power regardless of your cadence.

 

Honestly, I think it might make a difference but that difference should be tiny (I'd be surprised if it was more than 1 or 2 %)

[s14phoenix]

I haven't tested in a long time due to some time off the bike and there has been some improvement, but last test in March it was 264W

 

You need another FTP test done. I have a similar goal in term of increasing my FTP but the 36W you want is a very big improvement to make. However if you where not close to fit and toned back then and you have lost quite a bit of weight it is possible.

 

My goals are at similar weight so it is very hard to improve...

[Veebee]

I don't use these these "erg" modes.... so please excuse my ignorance.

 

But how is holding the same power easier or harder depending on mode?

 

as mentioned, the trainer sets the resisitance. and once you spin up I just find it "easier" to hold.

In normal mode, if you drop your power by a large %, then I just find it much harder to get back up to what you aiming for.

 

Maybe its just my trainer, or me. I dont know, and haven't had the chance to use another trainer so can't compare.

I am using a Cycleops Powerbeam Pro...