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Brandon's (Newbie to Power) Bike Test Results

brandondubrandondu
in General Training Discussions

Let me start out by saying I am very new to power.  I purchased a Quarq just prior to IMNOLA and recorded my half-IM bike while never looking at the power screen one time during the race.  I just paced off of feel.  For the half-IM, my power numbers were avg power 167w, normalized power (from golden cheetah) 174w.  Avg HR on bike was 148 bpm with a 164 bpm maximum. Here's my Garmin file for the race: https://connect.garmin.com/modern/activity/751926502/3

As I am now in Week 3 of a Get Faster plan (working towards IMChoo in September), there was no test scheduled so I decided to replace my interval session this morning with a VO2 and FTP test.  The reason I did this was because I read the Overachieving in Intervals article last night and feel like I may not be working in the correct ranges while doing intervals.  I only use a Garmin 310XT at this point so the data that I have is somewhat limited.  My VO2 test yielded a 232w power, while my 20 min FTP interval yielded a 175w average with a 265w maximum right near the end of the test.  My first feeling on this is that the numbers are low.  Garmin file: https://connect.garmin.com/modern/activity/766175039

If I use the 175w from my 20m test, it yields a 166w FTP which is definitely too low especially when compared to my performance in the recent half-IM and my numbers that I have been seeing in workouts since I got the PM.  

If I use the 232w from my Vo2 test as 120% FTP, it yields a 193w FTP.

If I use the 174w normal power from my IMNOLA and assume an IF of 0.9 (because I feel I did push a little too hard on the bike), it yields a 193w FTP.  

I think I am going to try using the 193w FTP number and see how the workouts go and then retest in a couple of weeks.  I think the fact that I am trying to compare the power numbers from an indoor (first) test with a outdoor race is confusing the issue some.  As I am so new to power (less than 3 weeks), I wanted to find out what the EN experts think about my logic.

Thanks for the help and please ask me if you have any questions!!!   

Brandon

Comments

  • Mark HickmanMark Hickman
    Brandon,

    My N=1...I'm new to power this year as well. While doing most of my workouts on the trainer during the OS, and then testing outside immediately after, there was a significant difference in power numbers. The 229 FTP I achieved outdoors would have been near impossible on the trainer - pretty sure I would have been closer to 205 or so. Saying that, if you are going to be doing most of your riding outdoors, I would highly recommend doing the test outdoors....Hopefully some more experienced power users will weigh in.

    Mark
  • Coach RichCoach Rich
    Your real FTP certainly higher than 166w. I'd say call it about 185w (totally SWAG, that) for now. You'll learn a lot over the next few weeks and can retest anytime to refine this number.

    But like Mark said, you need to test in/on the venue that you'll be doing most of your work, especially interval work, or you'll go crazy bouncing your head around indoors vs outdoors watts.
  • Dino SartiDino Sarti
    The number doesn't matter nearly as much as a consistent approach. Find a venue and testing protocol you like, any protocol, and stick to it.
  • Al TruscottAl Truscott

    Posted By Brandon DuMontier on 05 May 2015 03:53 PM

    ... I think the fact that I am trying to compare the power numbers from an indoor (first) test with a outdoor race is confusing the issue some. ...

    Yes, that's the bottom line. As others have indicated, indoor/trainer vs outdoor watts are not comparable. We could fiddle with your numbers from race day to estimate your outdoor FTP, but the better way to figure it, especially for someone just starting out using power to train, is to TEST. As Dino says, test the same way you will be training for IM Choo. If it will be a combo of indoor/outdoor, you'll need to test in both environments.

    BTW, a better estimate of your IF for NOLA 70.3 would be in the range of .8-.85. 0.9 is a killer effort, even for a pro.

  • Shaughn SimmonsShaughn Simmons

    First,  I think you have really come up the learning curve on power very quickly so Kudos for that.

    Second, I think the team below has nailed it and I would re-iterate, now pick a number and be consistent with applying it in your daily training.

    185w is probably a good number to start with as you will be carrying the swim and run load with you along the way and those intervals can get pretty heavy once you get a bit further into the plan.

    Strong work!

    SS

  • thekidduxcthekidduxc
    Brandon - this is my third year with power and I am still learning new things constantly. My suggestion is to retest when your training plan calls for it. In the meantime, slay yourself on those intervals.



    One thing I've learned recently from Coach Rich in his last informal conference call: your training FTP is not nearly as important as your race FTP.



    I didn't test well after my marathon in March. Coach made the recommendation to not retest and simply SLAY myself on the FTP and VO2Max workouts. My watts stay very consistent through the workout's intervals, but I am always working towards redefining my concept of hard work. This approach has worked very well for me over the last few weeks. I don't even care what my exact FTP is (I have a general idea), I just want to work as hard as I possible can.
  • brandondubrandondu
    Thank you all for your responses. I will do as suggested and pick an FTP that seems right and see how the intervals go. As I get more into the race specific IM training (versus the Get Faster plan), I will likely start doing more of my interval sessions outside. Then I can start working on what my outside FTP is and work towards my race pacing power.

    Thanks again. I promise these won't be the last power questions to come from me.
    Brandon
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