IMC with Old or New FTP

Pina

I have a question for the IM power and execution vets. I just completed my last FTP test today and it has dropped 18 watts(from 265 to 247). I'm actually not too concerned about that, but I'm just wondering what your opinions are regarding which FTP to use for IMCanada which's a short 3.5 wks away?

Here are the background details: My last test was a few months ago and I've measured my FTP using the 5' VO2 and 20' FTP test on the same roads each time. I measured FTP of 265W a few months ago. I'd been using that number for all my training zones. 2 weeks ago I raced a HIM and executed extremely well, shaving 22 minutes off my PR, 2:32 bike split (10 minutes faster than last year) and I was able to run extremely well off the bike with a 1:23 run split.

My NP for that race was 212W, measured against my old FTP that would be an IF of .80. If I measured that 212W NP with my new FTP today of 247W my IF would be .86 for that same race. I've felt pretty fatigued since that race and have felt that I can't hold my power numbers well on the bike over the past 2 weeks. I know this fatigue certainly played a role when it came to my test today. I did take a few days of recovery, but with a 5 month old in a "let's get up in the middle night phase" my sleep has been quite interrupted and influencing my recovery. I've also been hitting the training hard for the past 2 wks and will continue to do so for another 1.5 wks until my taper (2 wk taper), maximizing my TSS points.

If I use my new FTP from today (247W) at IMC with an IF of .75 my gears will be 1st-176W, 2nd-185W, 3rd-195W, 4th-204

If I use my old FTP from a few months ago (265W) at IMC with an IF of .75 my gears will be 1st-189W, 2nd-199, 3rd-208, 4th-218

Here is the funny thing and I think where my question gets answered (good exercise to go through). If I use my new FTP (247) at an IF of .75 or my old FTP (265) at an IF of .70, the numbers are identical... : )

Here are some intangibles. When I did my old FTP test, I was fresh and hadn't added any long rides or runs in my program. Today a little less fresh. I use a Tanita body measure scale and I measure my weight, body fat, muscle mass, etc. (several other measures) ... daily. I've dropped 11lbs (149 to 138lbs) since my last FTP test and went from 12.5% body fat to 5.1% body fat, while maintaining my lean muscle mass of 125lbs and bone mass of 6.6lbs. That's why I'm not too worried about the drop in FTP numbers.

IMCanada has a very unforgiving bike course. I've rode it a few times already. It's a very undulating course, has some early climbs and some serious downhills, only to end with a 20 mile climb from miles 90-110. I've been working hard on my run this year and with my new Vdot now over 60 I'm intending to bring a mean pace to the last 26.2.

Here is a link with all the details of the new IMC bike course with all of the climbs graded with more detail.

After writing this I feel that it may be best to use my new FTP with an IF of .75 for the first 80 miles of the bike. If I'm feeling great on that 20 mile climb I may add some watts to my 4th gear letting it drift up from 204 to 218.

So i'd love to know all of your thoughts, experience, guidance and explanations on this topic. Look forward to your replies! S

 

kens1964

Very impressive, Sukhi. Looks like a Kona spot may be in your future. I am sure you will get lots of opinions, and I don't think I am a "veteran" to say that mine is truly expert. Seems like this is a situation where RPE is going to be an important factor. Testing is great and provides a nice objective guide, but in the end there are all those unknown variables that present on race day: sleep, temperature, nutrition, "freshness," etc. I'd say put together your plan, but be adaptable. Start conservatively and see how you feel that last 20 miles. Even though you want your VI to be as close to 1.00 as reasonably possible this is one course where there are going to be some unavoidable power spikes, from your description. I know that RnP say that even when using power as a guide for racing when you are doing a lot of climbing you can allow about a 10% increase in your power output on those climbs and still be considered to be riding steady. Very interested to hear what everybody else thinks. Hey, hope to see you in Whistler! (Just ordered a 12-30 cassette for my bike as my PM is a 53-39 rather than 50-34. It's gonna be fun!)

Coach Rich

You have a race rehearsal coming up, correct? What is your plan for that? That venue would be the best to validate. Your long rides also, as well as your 4-5hr power in WKO. 

tim cronk

X2 on what Coach R said.... I honestly don't care what my FTP really is in the last 4weeks or so leading into raceday.... All I care about is my NP on my weekly rides and how I felt about it.... I had really good results earlier this year riding all my long rides at RPP ending up .75 or higher and then racing at .73.

Now having said that I went back to your IMFL report and I see your target was .73 but you had a PM failure..... Having followed your training and racing I know you are definitely capable of a .73 IM ride and a freaking ridiculous run after that! So .73 of 247 is 180 that would be my bottom number, and .73 of 265 is 193 that would be my top number, that is a 13 watt window to work in based on the course and how your feeling.... Now correlate that to your longrides and see where you are!

Can't wait to watch you perform at IMC..... and get that bigman Robin pumped up so both of you can make the show in KONA!

Pina

Yes, RR2 is in 10 days. I'll ride the full 112 in Whistler.

RR1 was 6 days after my HIM on the Whistler course. I was still fatigued so I backed off my efforts early and stopped at 90 miles.

Al Truscott

So the question is, What power should you ride the RR at? To start the conversation' here's my thought:, open up the first hour @ 0.65-0.7 of your "old" FTP, then ramp up each hour towards 0.75 by the end. Assuming you can hit your run paces after, then check your 5 hour power on the Mean Maximal Power chart of WKO or Training Peaks ( unless you do 112 miles in less than 5 hours, in which case use the 4 hour number). That number ought to be your 2nd gear for the race.

Peter Greagg

Obviously all good advice here.
My only thought is that it is unrealistic to expect to be able to put up a really good FTP estimate just 2 weeks after a massive HIM PR, to say nothing about the other things in your life at the moment, including "..hitting the training hard in the last 2 weeks."

Pina

Thx for all your insights.

@AL...  I will test that out this Saturday during my 5 hour ride. Let you know how it goes.