Using TT Results for FTP

kimmydct

So I did a 5k and 10k TT this morning and trying to figure out how I can use the results to calculate my FTP.  Here's how it went down...

5k @ 1.15IF for about 8:30 then about an hour in between races then I did the 10k @ 1.07IF in about 17:30  I'm thinking of using the .95 x my NP for the 10k which would give me a ~3w bump in my FTP.  I honestly thought I'd get a bigger bump since this was my first test outside and I usually get a few watts just from that.  Also, I was a bit surprised at the impact of the 5k on the 10k,, even with an hour in between.

Does the above methodology sound reasonable?  Any other thoughts? 

PS I came in 3rd!  My first podium!  (But don't get too excited... there were only 3 in my AG.)

tim cronk

The other option when you have 2 efforts like this (short interval and a long interval) is to use the Critical Power method.... I punched your results into the CP calculator using your sig FTP of 176 and it came up with a CP of 169.... Ironically the higher / longer that first short interval is , the lower the CP ends up being.... I did something very similar last year a 10 min TT @ 1.10 and then a hour later a 35 min TT @ .97... Obviously my CP was lower than my FTP tests were showing at the time since I didnt even hit 1.0 on the second effort.... That first TT wiped me out and the same probably goes for you ? Always keep in mind that MOST people over estimate their FTP/CP.... FTP/CP is that power you could hold for 1hr... When I get an estimate I always ask myself can I really hold that number for 60 minutes?

I think your reasoning is sound to use .95 of the 17.5 min effort... The fact its within 3 watts of what you have for your FTP anyway just validates where your at give or take a watt!

Nice Work!

kimmydct

Thanks Tim! I'm making the 3 watt bump official and updating my Garmin, Strava, etc.

Jeff Unruh

kimmydct

Jeff- Yup, that's my strategy... LOL