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FTP Test, New Powermeter, Upcoming RR

Mark RobertsMark Roberts
in General Training Discussions

This may be a long post, so I will try to make it brief -- Near the end of July, the less than 1 year old Quarq ELSA in my tri bike quit/began reading erratically.  Quarq was very good about replacing it quickly so I pulled my older S975 Quarq out of my road bike and put it in my tri bike.  I happened to have an FTP test that week.  I'm currently 6 weeks out from Chattanooga.  The test went well with a new PB in 5 min power and a small 5 watt increase or so in FTP.  As soon as my new ELSA was shipped from Quarq, I put it back in my tri bike.  After a few rides, my unscientific opinion was that it "read" higher than my other powermeter.  Maybe, 5-7 watts.  I didn't sweat it, did my long ride the next week (with very good numbers), and then came my hard bike last week.  I had tested at 252 watts with the old powermeter, but felt my FTP either through the different Quarq or just a few weeks of improvment might be around 260.  Last week during the hard ride I really pushed my FTP intervals in a 4 X 10:30 (or so) at FTP with 1 min recovery.  NP for the intervals were 267, 262, 262, 273.  My last one was strongest.  Rode 109 on Saturday, again, pushed the pace in the middle and for about 3 hrs held 80%.  I think I ended up at .77 for the ride.  Overall it felt stronger than Ironman effort, I could have run, but it would have been tough.  It was also over 90 degrees for the last 2.5 hours or so.

I have race rehearsal #1 this week on the course in Chattanooga at the camp.  I'm not sure if I should use the 252 to set my zones or bump it to 260 even and see what happens.  I could test on Wednesday of this week, but its been so hot here, I'm carrying some fatigue from last weekend and want to be somewhat rested for 2 X 112 miles this weekend. 

I'm not worried about riding a little harder on Friday and seeing how I run afterwards.  I also don't want to miss the opportunity to ride the course at my raceday effort.  I could also aim for 260 FTP intervals on my Wed ride and see how it goes.  I'd rather just do my schedule as written vs throwing in an FTP test - Any thoughts? 

 

Comments

  • Al TruscottAl Truscott
    At this point, your five hour power is more important than five minute or one hour. Consider your RR as a test ...a test of your abiilty to hold your desired IF for the last five hours or 90 miles. I'd use 260 as a SWAG for FTP and base desired IF off that and Wiki guidance.
  • Mark RobertsMark Roberts
    Thanks Al,
    I ve been riding my long rides .75-.79 or so. Last week was 109 miles in 5:08 at .77 IF. 2 weeks ago, 100 in 4:39 at .79 IF. I Ran 2.5 miles after the 100 mile ride and could have ran more if it had not been 90+ degrees.
    I'm going to bump my FTP from 252 to 260 -- Race rehearsal goal this weekend will then be .73-.75 which will be 189-195 watts. A litttle easier than I've been doing my long rides. We'll see how it goes.
  • Al TruscottAl Truscott
    The Coaches say that the bike on race day (and in the RRs) will be easier than any long rides you've done in training. Note that training plans have those long rides programmed as "Race Pace Plus", meaning it is supposed to be at a bit higher intensity then we anticipate going on race day.

    Your plan makes sense to me. RR#2 will be a chance to confirm, or tweak a little, your numbers.
  • SwanieSwanie

    I am in the same boat as you. I have been completing my long rides at a higher intensity than expected lately and am coming up on my A race (IMMd). I just did camp week last week and did my RR 1 at a IF of .79 then ran well for 6 miles. So this week I will record my 5 hour NP from my Saturday long ride and plug that into my RR 2 and take that for spin for the final test. I wasn't going to test in week 17 but now I think I might just to know, if nothing else it's a great workout.

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