tcr-rider Posted November 14, 2019 Share Can anyone recommend a route to take around Cape Town (I'm from overseas but based in Somerset West for the summer) that would be suitable for a 60 minute FTP test? I've just ordered my first power meter, but can't think of anywhere near me that doesn't either have too much decent or intersections. Link to comment Share on other sites More sharing options...
BaGearA Posted November 14, 2019 Share 60mins ?? Arent they usually between 20-30 ? Link to comment Share on other sites More sharing options...
'Dale Posted November 14, 2019 Share Nothing that I am aware of.Only 20 min test up Franschoek Pass. Indoor trainer will be best application. DieselnDust 1 Link to comment Share on other sites More sharing options...
tcr-rider Posted November 14, 2019 Share 60mins ?? Arent they usually between 20-30 ? From what I've heard the full version is 60 minutes but the 20 minute effort can be multiplied by 0.95 to get a passably accurate 60 minute FTP. I'm not convinced there is anywhere around here to do the full 60 but just interested to hear if anyone has any tips Link to comment Share on other sites More sharing options...
Pure Savage Posted November 14, 2019 Share From what I've heard the full version is 60 minutes but the 20 minute effort can be multiplied by 0.95 to get a passably accurate 60 minute FTP. I'm not convinced there is anywhere around here to do the full 60 but just interested to hear if anyone has any tips R27 when the South Easter is pumping from Port Owen to Cape Town, you can do a 120min FTP test with a 40km/h SE Link to comment Share on other sites More sharing options...
Thomo Posted November 14, 2019 Share How about 60mins into the south easter wind on the West Coast road. dsw and Pure Savage 2 Link to comment Share on other sites More sharing options...
Thomo Posted November 14, 2019 Share R27 when the South Easter is pumping from Port Owen to Cape Town, you can do a 120min FTP test with a 40km/h SEsnap Pure Savage 1 Link to comment Share on other sites More sharing options...
tcr-rider Posted November 14, 2019 Share R27 when the South Easter is pumping from Port Owen to Cape Town, you can do a 120min FTP test with a 40km/h SE I caught a pumping North Wester from Rooi Els to Gordon's Bay a few weeks ago which was NOT pleasant Link to comment Share on other sites More sharing options...
DieselnDust Posted November 14, 2019 Share 60min FTP test includes 10min warm up5min recovery2miin at VO2max3min recovery3min Tempo2min recovery3min tempo2 min recovery20min hang it all out there10 min recovery =60min. If you want to do a 90min TT with a full 60min flat out then I suggest you head over to the Paarl velodrome and ride incircles till your head spins. Thats the best place for a 90min FTP test (Full 60min TT) Link to comment Share on other sites More sharing options...
tcr-rider Posted November 14, 2019 Share 60min FTP test includes 10min warm up5min recovery2miin at VO2max3min recovery3min Tempo2min recovery3min tempo2 min recovery20min hang it all out there10 min recovery =60min. If you want to do a 90min TT with a full 60min flat out then I suggest you head over to the Paarl velodrome and ride incircles till your head spins. Thats the best place for a 90min FTP test (Full 60min TT) Amazing, thanks. Does one just turn up at the velodrome or do you need to book time? Link to comment Share on other sites More sharing options...
DieselnDust Posted November 14, 2019 Share suggest you contact trackcyclingsa.co.za http://trackcyclingsa.co.za/?page_id=59 Link to comment Share on other sites More sharing options...
milky4130 Posted November 14, 2019 Share Can anyone recommend a route to take around Cape Town (I'm from overseas but based in Somerset West for the summer) that would be suitable for a 60 minute FTP test? I've just ordered my first power meter, but can't think of anywhere near me that doesn't either have too much decent or intersections.<iframe height='405' width='590' frameborder='0' allowtransparency='true' scrolling='no' src='https://www.strava.com/segments/2448933/embed'></iframe> tcr-rider 1 Link to comment Share on other sites More sharing options...
lechatnoir Posted November 15, 2019 Share wait for a howling SE-er, then head up the cycle lane for about 5min (about 10km), turn around and cycle back... average speed will be putrid, but imagine the watts you'll be putting out just to stay upright!! but seriously, IDT and then remember that FTP outdoors differs a bit from that indoors - so I'm told Link to comment Share on other sites More sharing options...
Chingy182 Posted November 15, 2019 Share wait for a howling SE-er, then head up the cycle lane for about 5min (about 10km), turn around and cycle back... average speed will be putrid, but imagine the watts you'll be putting out just to stay upright!! but seriously, IDT and then remember that FTP outdoors differs a bit from that indoors - so I'm toldBack in my noob days, I rode out from Woodbridge island to Melkbosstrand.I wasn't riding, I was motoring along at 45km/h on a hardtail. I think it took me about 30min to reach Melkbos. Then when I turned around, I realised why I was going so fast. That 20km return ride took me about 2 hours and I was probably crying at some point too. Link to comment Share on other sites More sharing options...
Thomo Posted November 15, 2019 Share I caught a pumping North Wester from Rooi Els to Gordon's Bay a few weeks ago which was NOT pleasant When did FTP testing become pleasant.? LOL Link to comment Share on other sites More sharing options...
MattBCR Posted November 15, 2019 Share I would seriously consider a 4DP test on a proper indoor trainer or at the velodrome rather. It's great to do some proper testing but: A) The 60 minute test on the road will rip your legs and be pretty mentally tough, meaning the room for error is large. B) There's very minimal chance of consistency in your next test. Testing FTP and other maximal power outputs should serve both as a training guide, and as a benchmark for restesting later on. So super controlled environment wins; as does a test that isn't going to leave you limping for days. Have a look at Sufferfests' 4DP test, or I can share a FIT file for IDT/Garmin. A lot of people won't like this, but the 20min output in that protocol is generally more accurate (and lower) than the 20min x95% tradition. Link to comment Share on other sites More sharing options...
Recommended Posts
Create an account or sign in to comment
You need to be a member in order to leave a comment
Create an account
Sign up for a new account. It's easy!
Register a new accountSign in
Already have an account? Sign in here.
Sign In Now