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What's my new FTP?

[Deleted User][Deleted User]
in General Training Discussions

Yes, I know I need to do a new test!  But I like to have a sense of what watts I'm aiming for/trying to exceed when I test, so I wanted to get the peeps thoughts on it.  WARNING -- NOVEL AHEAD!

I've been riding with an FTP of 138 (yeah, low, but I'm not going to be embarrassed about it or apologize for it anymore -- only way to go is up!) since my last test.  I'm doing Toughman AL 1/2-distance on August 15, and I felt like I underbiked during my first race rehearsal -- NP was 109w, IF was 0.79, VI was 1.01.  Felt WAYYYY easy the whole time, so I thought my FTP was probably a little low.  At the time, that was ok.  I'd rather underbike and have a decent run -- as mediocre as my bike is, my run is worse.

Fast forward to this past Friday.  I did a group ride for an hour, then split off on my own for another hour.  NP for that first hour was 149 w (109% of current FTP), then finished the second hour at NP = 120 w (IF = .89) with no sense at all that it was a hard workout.

Yesterday I did Heart O' Dixie in Philadelphia, MS.  Had a GREAT swim, exited the water a lot sooner than I expected, but not drained at all.  Bike was 27.5 mi.  Decided to bump up my target watts to 125-135, based on the good ride from the day before.  Held back on the bike the entire time.  Ended up at NP = 136w, IF = .98 (off my old FTP of 138), and VI = 1.02.  Came off the bike feeling great.  Run wasn't as good as expected, but I don't think it was overbiking.  The hills did me in -- lesson learned for this flatlander!  

So ... I'm going into my second race rehearsal for Toughman this week.  Yes, I should test again, but I don't have the time this week to both test and do another RR.  I'm thinking about about bumping my FTP up to 155w and see how the RR goes.  I've done plenty of 50-60 mile rides, so the distance isn't an issue at all.  Thoughts?  I don't mind crashing and burning on a RR -- that what they're there for!  But given the good riding I've gotten in over the past month or so, I've clearly gotten stronger than I thought/expected, and I don't want to sell myself short.

Thanks for any advice!  Clearly, WORK WORKS!

Comments

  • Keith WickKeith Wick
    Since it's your second race rehearsal and based on the results you've posted, I'd see how targeting the 125-135 watts over the 56 miles works and whether you are able to run 6 miles after that work. It will give you a feel for whether it's too much or not.
  • John WithrowJohn Withrow
    ^^ what Keith said. Nice improvements by the way!
  • [Deleted User][Deleted User]

    Thanks, Keith and John!  I know when to take advice from WSMs -- 125-135w target for the RR it is!  

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