Preset FTP Test

[Patchelicious]

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...

Cool thanks, learnt something new today

[Jurgens Smit]

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...

 

Nah my weight doesn't fluctuate much. I've been at 64-65 since I started cycling.

 

But I'll see what happens in a few weeks when I retest.

If all goes to plan I should hit a 5% increase and then with the next training block another 5%

[fanievb]

wouldn't ERG provide a more reliable figure though?  It excludes variables like hills, wind etc. (compared to outdoor) or being lazy and tuning down resistance when doing indoor tests.

I understand that there is a difference between outdoor and indoor test, and my experience is limited to indoor tests.

I did my last ftp on zwift with ERG mode enabled, so it ignores hills and sets resistance in the range I chose, it still allows you to drop/increase power (about 10%) each way. so when doing the test you set the resistance close to where you want to be and suffer away.

disclaimer: I'm a newbie to this so chances are 90% that I'm doing it wrong.

 

[madbradd]

My understanding is that the point of the FTP test is to find out what you can do, not what something can force you to do.

 

ERG mode will force you to a specific number. But it doesn't account for your own variances in riding, mental state etc. You just pedal. While doing a resistance mode FTP test, you need to maintain the number yourself. You'll notice that your variance around your average power will be a few percent. The higher the variance, the more you will suffer to get the same result (accelerations and decelerations hurt more than holding an average). BUT, the consistency is also a skill required when riding.

 

So if you use ERG mode to substitute skills which form part of the test, then in my opinion it is not a truly reflective result. Also, it will skew your numbers when riding on the road.

[pe3nguin]

 being lazy 

 

Why bother doing an FTP session if being lazy is a possibility in your head. Either you are committed to your numbers or you wanna spin?

[Jurgens Smit]

My understanding is that the point of the FTP test is to find out what you can do, not what something can force you to do.

 

ERG mode will force you to a specific number. But it doesn't account for your own variances in riding, mental state etc. You just pedal. While doing a resistance mode FTP test, you need to maintain the number yourself. You'll notice that your variance around your average power will be a few percent. The higher the variance, the more you will suffer to get the same result (accelerations and decelerations hurt more than holding an average). BUT, the consistency is also a skill required when riding.

 

So if you use ERG mode to substitute skills which form part of the test, then in my opinion it is not a truly reflective result. Also, it will skew your numbers when riding on the road.

 

I don't believe your FTP should be used for riding on the road if not done on the road. Also FTP figures are purely for calculating zones and training. When I go onto the road for a solo long ride its based on RPE and how I'm feeling on the day. I don't go out and say I need to ride 4hrs at 85% FTP and if I don't it was a failure ride. That kinda beats the purpose of cycling for me.

 

Can't it be reasoned that you might achieve better results when forced to go harder than you think you can?

[Jehosefat]

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.

 

In erg mode if you drop your cadence a bit, its also harder to get it back up to where you are comfortable.

 

I'll agree that doing the test in "normal" (i.e. not erg) mode takes a bit more concentration but in terms of difficulty I haven't noticed a material difference.

[madbradd]

I don't believe your FTP should be used for riding on the road if not done on the road. Also FTP figures are purely for calculating zones and training. When I go onto the road for a solo long ride its based on RPE and how I'm feeling on the day. I don't go out and say I need to ride 4hrs at 85% FTP and if I don't it was a failure ride. That kinda beats the purpose of cycling for me.

 

Can't it be reasoned that you might achieve better results when forced to go harder than you think you can?

 

I don't watch the power too much when I ride outdoors, but it's a good gauge of whether my RPE is matching my actual efforts. I tend to be very inconsistent on the bike which undoubtedly also influences my opinion.

 

I think that provided you get your "predicted" FTP correct, you'll get a higher number in ERG mode to resistance mode because a) you have less to focus on and b) you allow the trainer to take away those short spikes in power which hurt you more than the dips allow you to recover.

 

I generally find holding the bigger numbers easier in Erg mode than resistance mode. That is until catastrophic failure of course.

[Veebee]

wouldn't ERG provide a more reliable figure though?  It excludes variables like hills, wind etc. (compared to outdoor) or being lazy and tuning down resistance when doing indoor tests.

 

I understand that there is a difference between outdoor and indoor test, and my experience is limited to indoor tests.

 

I did my last ftp on zwift with ERG mode enabled, so it ignores hills and sets resistance in the range I chose, it still allows you to drop/increase power (about 10%) each way. so when doing the test you set the resistance close to where you want to be and suffer away.

 

disclaimer: I'm a newbie to this so chances are 90% that I'm doing it wrong.

 

If you used the Zwift FTP workout then I am sure it switches off ERG during the session. Haven't used it on Zwift but this is how TR does it.

 

Another way of looking at it, some of these apps dont let you go too far above the set power, so what if you could go harder and suffer more ??

[Patchelicious]

If you used the Zwift FTP workout then I am sure it switches off ERG during the session. Haven't used it on Zwift but this is how TR does it.

 

Another way of looking at it, some of these apps dont let you go too far above the set power, so what if you could go harder and suffer more ??

How do they stop you from pedaling harder?

[Veebee]

How do they stop you from pedaling harder?

 

ERG mode controls everything to keep you close to the target power.

[madbradd]

How do they stop you from pedaling harder?

 

Decrease resistance.

 

Power effectively speed x resistance. Decrease the resistance and you need to increase speed to increase power. You'll run out of speed eventually (cadence x gearing) so your power is "governed".

 

I haven't experienced a change in resistance during an FTP test though.

[Dubber]

If you used the Zwift FTP workout then I am sure it switches off ERG during the session. Haven't used it on Zwift but this is how TR does it.

 

 

That's pretty much my understanding of it to.  So, taking Zwift for example:  the 20 minute FTP test is around 60 minutes long (go figure).  In the lead up to the 20 minute test are a few warm up intervals at a set power threshold.  This is where ERG kicks in.  When you get to the 20 minute test, ERG cuts out and the power output is up to you, your cadence and your gearing.

 

Some text from the Zwift forums explainging:

 

 

• Eric.  Was looking at doing the 1:13 FTP test.  Question.  When you get the the 20 min FTP test portion, does it switch out of ERG mode and let you ride "freely" on a smart trainer?  Also will it pick up climbs on the smart trainer during this portion?

   
• 3
  
  Eric C. October 24, 2015 20:29

  It shuts off ERG during those 20 minutes, yes. And it avoids all climbs as that'll interfere with your training.

[Patchelicious]

ERG mode controls everything to keep you close to the target power.

I agree, but it can't control me. If I pedal harder and faster, then power will increase. I'm asking how does the machine prevent me from pushing more watts?

[Patchelicious]

Decrease resistance.

 

Power effectively speed x resistance. Decrease the resistance and you need to increase speed to increase power. You'll run out of speed eventually (cadence x gearing) so your power is "governed".

 

I haven't experienced a change in resistance during an FTP test though.

Ok that makes some sense. Thanks

[Jurgens Smit]

If you used the Zwift FTP workout then I am sure it switches off ERG during the session. Haven't used it on Zwift but this is how TR does it.

 

Another way of looking at it, some of these apps dont let you go too far above the set power, so what if you could go harder and suffer more ??

 

The wahoo fitness app allows you to adjust power on the go