Home› General Training Discussions

Ftp and todays all out ride.

ecampecamp
in General Training Discussions
I did my ftp test 2 weeks ago and i gave everything i have in that 20mins. My ftp came out as 242w.
Today instead of riding 4hrs 75%-80% i could only do a 3hrs max and i decided to do it all out as John W. suggested. At one point my NP was at 243 with an IF of 1.001 does that mean that i need to do another ftp testing? I did end the 3hrs ride with an IF of .93 my legs were trash and i was super tired.

This probably belongs in the nutrition section? But it has to do with pacing. If not ill create a new thread there.
With the numbers above my nutrition was 2nottle of 591ml of gatorade with the total of 6 bottles the whole 3hrs ride. I never peed once in the bike and didnt feel bloated or anything. The temp was a nice 24C but windy. Does my pacing have to do with the fact that i didnt pee on the bike? Does your body consume more liquid if you leave it all out there in the table?

Thanks Team!

Comments

  • John WithrowJohn Withrow
    Now is when the 'self-coaching' becomes important... Sounds like a fun ride and I assume this was with your group. Rides like that are great for fitness "If" they don't effect your downstream workouts. So pay careful attention to your body when you do your FTP sets in your ride tomorrow. If I remember correctly you switched the order of your two weekend rides.

    Was that 2 bottles of Gatorade and 4 bottles of water or 6 bottles of Gatorade over the 3 hrs?

    I would expect you to have peed in 3 hrs, but not critical if you didn't. You don't want to be dehydrated, but a little on simple training rides won't kill you. You might need to drink more before your rides and definitely hydrate well after and have a nice recovery shake or meal in the 30 mins after a ride like that. And to answer your last question, yes, you sweat more and go through more liquids if you're going very hard. But also when you're going really hard, it's hard to absorb a ton of calories so sounds reasonably close to me. Keep us posted on how your follow-on ride is and if you are able to ride 'steady' for your prescribed zones...



  • atasicatasic

    I believe that your FTP is higher now. 3hrs@IF.93, you punched a hole 3-5 days deep, yes you will affect downstream workouts, however, fun is fun. I think that your FTP is likely higher than originally tested. Take note of temp and humidity also. Compare the two days, if it was cooler now, it will likely affect the numbers as well. How long did the NP 243 last, go ahead define that interval on the graph and see the duration, if it was over 60min no doubt you are higher. To test or not, at least wait until you recover, however the graph can be telling too and estimating.

  • ecampecamp

    Posted By John Withrow on 26 Jul 2013 07:53 PM
    Now is when the 'self-coaching' becomes important... Sounds like a fun ride and I assume this was with your group. Rides like that are great for fitness "If" they don't effect your downstream workouts. So pay careful attention to your body when you do your FTP sets in your ride tomorrow. If I remember correctly you switched the order of your two weekend rides.

    Was that 2 bottles of Gatorade and 4 bottles of water or 6 bottles of Gatorade over the 3 hrs?

    I would expect you to have peed in 3 hrs, but not critical if you didn't. You don't want to be dehydrated, but a little on simple training rides won't kill you. You might need to drink more before your rides and definitely hydrate well after and have a nice recovery shake or meal in the 30 mins after a ride like that. And to answer your last question, yes, you sweat more and go through more liquids if you're going very hard. But also when you're going really hard, it's hard to absorb a ton of calories so sounds reasonably close to me. Keep us posted on how your follow-on ride is and if you are able to ride 'steady' for your prescribed zones...





    John
    This week is a week before my first RR. Soi have 4hrs ride on a sat and long swim on friday but the weather was bad today saturday so i switched the ride to friday and and swam today instead. I was able to push higher watts knowing that i only have a long swim today and off on sunday for some SAU points! Tomorrow ill have my feet up while i stalk you guys in LP!

    It was all gatorade for the whole 3hrs ride. Maybe uwere right aout hydrating beofre the ride cause i probably didnt.
  • ecampecamp

    Posted By Aleksandar Tasic on 26 Jul 2013 08:01 PM
    <p>I believe that your FTP is higher now. 3hrs@IF.93, you punched a hole 3-5 days deep, yes you will affect downstream workouts, however, fun is fun. I think that your FTP is likely higher than originally tested. Take note of temp and humidity also. Compare the two days, if it was cooler now, it will likely affect the numbers as well. How long did the NP 243 last, go ahead define that interval on the graph and see the duration, if it was over 60min no doubt you are higher. To test or not, at least wait until you recover, however the graph can be telling too and estimating.</p>
    Aleksander
    The 243 NP was after a ling ascend with some tailwinds so i managed to hammer it a little going up. I havent uploaded the file yet but im sure didnt last more than 10mins.
  • cgres123cgres123
    @ Jayson, bump up your FTP by 10 watts. Adjust from there up or down a retest is not worth doing. Stick to your training plan as a retest is coming up soon enough.
  • ecampecamp
    Posted By David McLaughlin on 28 Jul 2013 07:50 AM

    @ Jayson, bump up your FTP by 10 watts. Adjust from there up or down a retest is not worth doing. Stick to your training plan as a retest is coming up soon enough.

    ok will do that too David.

    Thanks!

Sign In or Register to comment.