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FTP

louischarettelouischarette
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Coach Patrick - 

Following the conversation we had last week, I increased my FTP from 166 to 185 and the bike zones were adjusted accordingly. This is the summary of this morning main set.



First: 1 x 12' @ Z4  Average HR 137; Cadence 86; Average Power 184W

Second: 1 x 12' @ Z4  Average HR 145; Cadence 87; Average Power 186W

I believe that working with an FTP of 185 is much better than it was at 166 but I still feel that I could work harder. I guess it's probably better to test it at this level for a while. As a reminder, My 5-minute test was at 305W and during last week 7 x 1.5' @ Z5 my average for the 7 intervals was 277W.

Please let me know what you think.

Thanks,

Louis

  

Comments

  • David WonnDavid Wonn
    Louis, if you are doing 5' VO2 over 300, you should be able to do the 20' FTP test well over 200 watts. Probably in the 230-250 range unless endurance at intensity is a limiter. The FTP weekly intervals that start short and build over a period of weeks should help build your endurance w/intensity.
  • Coach PatrickCoach Patrick
    X2 what David said. I suggest you try 5 watts higher every FTP ride to see where the bottom falls out!! I would guess about 210 is a reasonable end target!
  • louischarettelouischarette
    Thanks David and coach Patrick. Will do!
  • louischarettelouischarette
    Hi coach,

    As suggested I gradually increased the FTP by 5 for each bike session. I am currently in wk 6 of OS interm and for this morning's session my FTP was set at 205 and the results were:
    1) 15' @Z4 Average power 202w average HR 135
    2) 15'@ Z4 Average power 204w average HR 138
    For information, last Thursday's results were:
    1) 1.5'@Z5 power 256w HR 132
    2) 1.5'@Z5 power 267w HR 137
    3) 1.5'@Z5 power 266w HR 139
    4) 1.5'@Z5 power 273w HR 141
    5) 1.5'@Z5 power 281w HR 144
    6) 1.5'@Z5 power 285w HR 146
    7) 1.5'@Z5 power 313w HR 152
    I am now getting very close to the reasonable target of FTP 210w that you suggested and I feel that I am working more and more which is great. However with my current zone settings, I still feel that running at zone 4 (HR 164-174) is still much harder for me than biking at zone 4 (195w-215w). Is this normal? Should the HR for a same zone (run or bike) be similar?

    Also I will be traveling to Central America from Friday 2/13 through Friday 2/20 incl. I will find a way to do my running but I will have no access to bikes. What do you recommend?

    Thanks and have a great day,

    Louis
  • louischarettelouischarette
    Hi coach,
    I have a new element to deal with. During the last 2 Saturday's runs I happened to be running downhill during my Z4 intervals which means that I had to run at high pace to stay in the Z4 zone. The first Saturday I started to feel a light pain very high in my right hamstring deep and near buttock. The next day their was no pain anymore and I kept going normally with my training program. Last Saturday, same thing, still light pain at Z4 same place and gone the next day. Yesterday during my run session when reaching Z4 (on the flat indoor track) I started feeling the pain again but this time a little more intense even though I would still qualify it as light. I decided to stop whatsoever to make sure that I am not aggravating anything. This morning I have no pain at all but I feel something is not fine and I know that it would start to come back when running at high pace.
    I would appreciate to get your recommendations on how I should tackle the next days/weeks. As mentioned in my previous message I will be travelling the next 8 days in remote areas of Central America so no access to bikes. Should I take a complete break from running? Any strengthening exercises I should do?
    Thanks,
    Louis
  • Coach PatrickCoach Patrick
    Louis-- thanks for checking in. Yes the effort should feel the same; I think you have some additional watts there on the bike but we don't need to rush your progress there. Plse keep trying to push your numbers up there.

    As for then high hamstring / glute pain that's a bummer but I home you paused early enough that some rest will help. First go to www.athletestreatingathletes.com to research what Leigh says to do with the foam roller, etc. It really makes a difference.

    I suggest you run a few times, nothing hard, while on the road so you stay sane. Use the trip as a chance to stretch and do all the self care stuff that matters!

    When you get back and on plan you should avoid running hard/fast for a bit, and especially on hillsn(up or down).
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