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First EN Bike FTP test

vickaiservickaiser
in General Training Discussions

Just did my first bike FTP test.  I've got some questions.  And please don't laugh at my numbers. image

My 5' VO2 interval was average power 205.  I felt like I went pretty hard but I didn't faint or anything.

Then, the average power for my 20' was 146 which gives me a 138 FTP.  Average power for first 10' was 140.  Average power for 2nd 10' was 150.

It's my first test.  Don't feel like I boogered it but I was no ninja.

Should I go with the 138?  Should I bump? Should I dial the VO2 power down to actually 120% of FTP?  I'm ready to train.

Comments

  • Dino SartiDino Sarti
    First test are really tough. Especially if you are totally new to power. I say stick with that for the next 2 weeks and test again. You just be a better, more comfortable tester. Then you will get a nice bump. By the third or fourth test, your will really understand your potential.
  • Mark HickmanMark Hickman

    Victor,

    This is my first year with power, and I think first real FTP test I'll be able to get through will be at end of JOS in a few weeks.  I tried it the first couple of times, but brick walled both times.  Will be building steady throughout my 20 mins.  This doesn't really help you, but know that you are not alone in being a rookie with figuring this out.  

    One way to tell if your FTP is well off, in my own estimation, is seeing how that power works in your workouts.  If it is too easy, maybe just ninja or guesstimate what you think it might be.  This is what I have done for last few months, and have still seen plenty of improvements in my numbers.  We'll see in a few weeks if I've developed the mental strength to get through the test.

    Mark

  • Ed EovinoEd Eovino
    What Dino said..

    My experience... The beginning tests only capture an estimate of where your true FTP is.... the numbers are always low.... because it takes a while to learn to go to that mental place you need to be in to turn yourself completely inside out for a test. It gives you a place to start though. You'll find as you use those numbers you'll probably be able to exceed your 95-100% sets pretty quickly... when you can... do it... don't hold back.

    When you do test... make them as consistent as possible... same warm up... same rest periods...same course. That 5 mile loop we rode at camp on Saturday would be perfect for you (well...if you can avoid hitting the pig that was walking around...seriously...you can't make this crap up)... if you don't want to use a trainer.

    Thanks so much for doing the SAG at camp. You were awesome and made the day much better than it would have been otherwise. Coach P said the Goose's Acre is where we all meet for a post race drink... if you can... stop by so I can buy you a few well deserved drinks!

  • vickaiservickaiser
    Thanks Dino, Mark, and Ed.

    I fully anticipate having/wanting to do an outdoor test with the powertap, just to have some good numbers for riding outside. This test was on my Kickr trainer which some have reported can be WAY off of other power meters. That's a great idea, Ed of testing on that Woodlane loop. it would be a great warmup riding from Northshore Park out to the loop and test.

    Ed, it was my pleasure doing SAG. I've been on the couch for too long and being around great athletes, being out on that course, doing some visualization, and just talking tri really gets me motivated. I'm shooting for IMTX 2016. This year, I'm just hanging back, doing a "dry run" at the OS right now, watching you guys train, and just soaking it all in while I get this weight off and get back in shape. Thank YOU all for letting me part of your day. Wish the weather was better. Man, you guys missed the most beautiful weather by just a couple days.
  • Coach RichCoach Rich
    Victor,
    Since I suspect you'll be doing most of your riding outdoors now, highly recommend you test outside vs inside
  • Chris DavisChris Davis
    Victor, like Ed said, woodlane is a great place to test. That's going to be my test loop going forward. I ride it all the time, but never even thought about testing there. (I'm glad Ed saw that pig out there cause I thought I was losing it when I saw it).

    Let me know when you want to head out there and we can meet up. We can start putting together our own north houston EN sleeper cell. I'll show you the back roads to get out there from north shore park, so that you don't even have to mess with woodlands parkway.

    And most of all, big thank you for doing the sag on Friday. If I'm not training for imtx 2016, and you need sag, let me know and I'll gladly return the favor.
  • Gordon CherwoniakGordon Cherwoniak

    As mentioned  you will want to test outside. 

    For a first test the numbers are what they are.  You did not go super high on the second 10' but you may have left a few watts on the table.  If you are doing shorter intervals in the OS, 6-8' they may feel a little easier especially with a V02 of 205.  Give it a couple weeks and then retest as you will see good gains after a long layoff.  Now if you are riding outside you might even get to test before that.

    Enjoy the whip that power brings to your workouts. 

     

  • vickaiservickaiser
    When the VO2 and the FTP #'s are so far apart, I assume there are 2 possible causes. Either I overcooked the VO2 or I left watts on the table for the FTP. How does one know which is the case? Frankly, my legs were burning on the VO2. When my wife came home at about 15' into the FTP, I could not acknowledge her. I was smoked. So, next time, do I ease up on the VO2 or push harder on the FTP? Guess training in the zones will give me more of a hint.
  • vickaiservickaiser

    Posted By Chris Davis on 24 Mar 2015 12:38 PM




    And most of all, big thank you for doing the sag on Friday. If I'm not training for imtx 2016, and you need sag, let me know and I'll gladly return the favor.

    Hopefully you're in for a repeat in 2016.  Look forward to training with you either way.  Thanks brother and congrats on your century.  You're gonna kill it.  How's the kiddo?

  • Gordon CherwoniakGordon Cherwoniak

    Victor,

    You definitely could have overcooked the V02, especially if you are coming off a longer layoff.  I tend to hold back on the VO2 just that little bit.  Just do the work training and you will see.

     

  • AnthonySAnthonyS
    Victor, I feel your pain. I just entered the get faster plan after almost 2 years of non or poor training due to a baby and knee injury. My power numbers were similar to yours. My watts/kg were probably even worse. It's going to take a few tries to be a good at the test protocol and to really know what you can do. For now I'm just training to the numbers which some days is very easy and other days seem difficult like last night. I'm going to retest in week 4 even though a retest isn't scheduled. That would be my advice to you maybe retest in 2 or 3 weeks and see what happens. Maybe this time hold back a little on the VO2 portion and see what you can really do for 20 minutes.

    I tested inside last time too due to weather. I've never seen this much rain in TX this time of the year. I normally test outside. I have a routine out there. I have a really long hill where I do my 5 min V02 portion, then I have about a 20 minute cruise to where I get to my FTP 20 minute test spot where I do a 10 min out and back. That portion is nice and flat with low traffic although this week it might be partially under water due to flooding.

    Training and testing will do two things. 1) Make you more powerful and 2) you will get better at the test. I've done it about 4 times now and I still bugger it up. I figure after I get an entire season under my belt using power things are going to get a lot easier in regards to testing.

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