FTP test FAIL: Any advice?
I am a new EN member as of last week. Today I had total FTP test fail, and I'd love some input.
I planned to start the OS bike focus program today. Since it is already cold (I live in Colorado) and I know I will be spending a lot of time on the CompuTrainer, I decided to test indoors. Basically, I had a total mental meltdown - might have been physical too, but mental at the very least. I konked out after 4 minutes of the 5-minute test, and then only made it through the first 5 minutes of the 20-minute test, despite setting the initial power on the CT to 190, which should have been very manageable based on my last power test.
As background, I started biking and swimming again in early September after about a year away from triathlons. Early this year I took about 6 months away from endurance sports while traveling in SE Asia, and upon return focused on trail running this summer. My first race back was Austin 70.3, which I completed 10 days ago on October 27.
I have trained with power for about three years, so in early September I did an FTP test outdoors. At that time, my 5 min power was about 240 and my 20-min power 205 (so FTP of 195 for training purposes). I did a quick-and-dirty 7-week training program for Austin and had a very decent race. My NP on the bike was 166 (about 86% of FTP, which was likely high not because of fitness but because I live at 7000ft in Colorado and Austin is at sea level). My run was better than could have been expected, so I think the bike effort was about right.
Any advice on what to do? Should I use my previous power numbers for the first few weeks of workouts? Should I try the test again, perhaps outside, and suck up the cold when the next power test rolls around in a few weeks time? At the moment i am not sure that I am going to be able to handle the intensity of this program. I want to try it to test my limits, but I also don't want to be miserable during every workout. Any input from veterans or newbies who have overcome the same challenges would be welcome. Thanks!
Comments
Try this link, hope it works, I posted it last week, give it a read.
Since your on your way in the OS and you did not test well it's ok as it is a learning curve for most folks and a lot of people will blow up in the test. It is like a race. if you want to look at it that way, you have to pace yourself.
For the first 5 min sure give it what you got but keep in mind you have a long way to go. Same idea with the 20 min, example staring out 5 min @ 200, at 10 min 205 try to hold on then ramp yourself up until at 18 min the clock starts to stop and go backwards. Don't put it all out there in the beginning as it is easy to smoke yourself.
I would use my last years numbers for the OS. If they are to hard for you dial the numbers down a few watts and stay with that until the next test.
Thanks to both of you for the input. The pacing tip is important, I think, because indoors using the CT it is harder to pace by "feel." And Keith, I think this is a really good question. I might need to take a bit more time. On the other hand, I don't want to put it off just because I am a little bit nervous about a different, more intense type of program. Perhaps I'll try the test again this weekend - if it goes better, I will start. If I face the same problems, I will take some more downtime.
Also, if it were me, here's what I'd do... I wouldn't do another test this weekend. Just use something like ~185 Watts as your Swagged FTP and see how your workouts feel this weekend and next week as well (better to be a little on the low side as you will have plenty of time in the OS to dig yourself into a fatigue hole and the first couple of weeks are just setting up the downstream workouts to come in a couple months time.). Then in week 3, simply do another FTP test instead of your Tuesday FTP workout. You will likely be better recovered (mentally and physically) from Austin 70.3 by then. You will also be back in the "training" horse so hopefully you'll be in a bit of a groove by then to crush your test. It's also been a while since I have used a Computrainer, but for testing, I think you should use the mode that doesn't force you to keep a set power. Use whatever it's called that simply makes the CT work like a regular trainer such that the harder you pedal, the more power you put out. This way if you don't hit your goal 5 min power for instance it won't completely kill your test.
Good Luck and report back with the results of what you eventually do.
Jane,
First off you did SMOKING at Austin. Fantastic! I would just use the FTP you were using since it isn't that long ago. You may have some fatigue from Austin combined with training inside. I also totally agree with the previous post that you should do the work not set the erg on the CT. If you are not feeling that good chill for a few days at a lower FTP percent think about how well your race was and then hit it. You have 14 weeks. Congrats again though on Austin
Thanks, John. I think I am going to try this approach. I will use a lower FTP and see how that goes - then re-test once I have a few workouts under my belt and am hopefully a bit more into the swing of things. Shall report back indeed.
Ray, I appreciate the kudos. Because I hadn't raced in a long time or trained adequately, the race was totally low pressure. That meant I raced a lot less by numbers and a lot more by "feel" than I usually do, and it was a blast (well, at least until those last 4 miles of the run, but you can't be too greedy, right?). It reminded me a lot about the value of that approach, and hopefully I can take some of those lessons into my my higher priority races next year.
Thanks for the advice, guys! Today was much better. I took John's advice and used FTP 185 for my 2x15 minute intervals. I made it through both of them at IF .95, but I was kind of drooling by the end of the second, which says to me that is pretty close to the right number to use - at least for indoor training.
I am doing the Bike Focus plan for the next 6 weeks (then will be moving into the Get Faster plan) - any experience with what sort of improvements can be made in that time using this plan? I realize everyone responds slightly differently, but just wondering what is typical and where to aim.