Calculating FTP using 1hr TT
Since we determine FTP with the 2x20' (2), but have also seen estimates done with a 20' TT and taking .95 of that, for training purposes, should I take my 1 hr pnorm from a recent TT, or would I multiply it by 1.05?
I have absolutely zero desire to do a test and wanted to use my race result, but didn't know for training purposes if I should take the 1hr number, or do the 1.05 calc. I just want to train at the right zones.
Thanks,
Dave
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Comments
That said, as much as it sucks to test again, I personally like to us a more repeatable test and stick with the 2 x 20 and use my 30 day poer distribution chart in WKO to confirm my test results as I do those often. If you are planning on doing more TTs then you could look to use those.
Of course I also feel multiple data points are always good to have and thats why I test both my 5k and half marathon vdot throughout the year.
Out of curriousity (and to make use all jealous) what is the average power from the TT vs you last good 2 x 20?
Dave,
My understand is that the true FTP is your result from a 60' TT, no calculation required. We use the other conventions 2X20/2' here or 95% of a 20' TT as an estimate.
Gordon
Per Andy Coggan:
"the seven deadly sins....
...er, ways of determining your functional threshold power (roughly in order of increasing certainty):
1) from inspection of a ride file.
2) from power distribution profile from multiple rides.
3) from blood lactate measurements (better or worse, depending on how it is done).
4) based on normalized power from a hard ~1 h race.
5) using critical power testing and analysis.
6) from the power that you can routinely generate during long intervals done in training.
7) from the average power during a ~1 h TT (the best predictor of performance is performance itself).
Note the key words "hard", "routinely", and "average" in methods 4, 6 and 7..."
so, I'd say I agree with Matt. It's good to get a peek at the FTP from a few different angles. Before my response to training went in the can, my 2 x 20 (2') and my 20' * .95 were within a watt or two, providing pretty good validation that it was close enough for my purposes.
curious to see what the #'s were for you, Dave!
Mike
Thanks guys. I realize the true ftp is an hour test, just wasn't sure if I should use that number since our plans are designed around the 2x20 protocol.
My most recent 2x20 test (first of the year outside) was on 3/9.
1st 20' 326
2nd 20' 327
pnorm 323 (which was only 1 watt better than indoor FTT from Feb)
On Sunday, I was on a team and did the bike leg on a rolling course, no sustained climbs, but not flat by any means. My goal was to be as steady as possible.
Pnorm for 1:01 was 330, avg was 317 (VI 1.04)
Based on recent rides and hard efforts, peak 60' I was estimating my FTP to be 330, so I guess it's fair to use that number in training.
Then again, I might just have to test.
For training I typically round up and kill myself trying to hit the targets, for racing I always round down.
You did the 330 for an hour: that's your FTP.
Congrats: no test!
You da man!
Not only a man, an animal!! Talk about laying the smack down.... Well done!
you not knowing your FTP is like tiger woods not knowing where his balls are. Um, wait, that's not right.
Seriously, you are so in tune with your body, leave it. Whether your FTP is 323, 326 or 330, you are still going to ride LP at like an estimated FTP of 315 (my rules). Just keep up the good work and stay run healthy!!!
Scared,
P