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FTP question

sleighcastlesleighcastle
in General Training Discussions

 So,  I'm relatively new-- joined right after IMSG and so though I was scheduled for the intermediate OS plan I have not been AS diligent as I should have been because I had no desire to test my FTP and 5K times the week after my ironman. I put it off and now... still haven't tested, 4 weeks later. I've just been doing intervals using what I *think* is around my FTP. I have a really hard time mentally working that hard when I don't have anyone to chase or the fear of getting dropped. So.. while the answer should be that I should just suck it up and do a 2x20' test , I was wondering how accurate data would be from some of my harder rides recently. Last night I was sucking wind chasing some guys all over the hills and when I look at my power data, and pull out an interval in the middle when I was working pretty hard, I have a section where over 40 min my normalized power is 205. It drops into the 180s over the whole ride as there was then a bunch of downhill/spinning. But.. the idea of holding that for an hour by myself (or even 2x20 min) makes me kind of want to barf. Any way I can just extrapolate data from these intermittent hammer-fests?

Thanks for any input!

Shannon

 

Comments

  • dhalligandhalligan

    Shannon,

    Eventually, you should do a true FTP test.  Not only is it a good physical exercise, it's a good mental exercise.  We all hate them, dread them, and fear them, but ultimately it just part of the game we play.

    In the meantime, you could use your 40' from your workout of chasing as long as your VI was not crazy and was pretty close to 1.0.  You want avg and pnorm for the test or selection to be pretty close.

    Do you have any races or time trials in your area.  Those are good for testing too.

    Good luck,

    Dave

  • sleighcastlesleighcastle
    Thanks... VI? Ha! I haven't put a HRM on in like, 2 years... I guess it's time... ?
  • dhalligandhalligan

    No, Variability Index.  If you download your power to WKO, you should see what is was.

    Dave

  • KitbooKitboo
    Shannon,

    Totally agree with Dave---just do the FTP test. It really is a good lesson in pacing in the very least.

    Here's a link to the wiki about FTP testing: http://endurancenation.us.dnnmax.com/Resources/Wiki/tabid/108/Default.aspx?topic=On+FTP+Testing
    and on alternative methods of FTP testing: http://endurancenation.us.dnnmax.com/Resources/Wiki/tabid/108/Default.aspx?topic=Alternate+Means+of+Determining+FTP

    VI = Variability Index. It's Normalized Power divided by Average Power. It is an indication of how "steady" you rode---as in no power spikes or much coasting.
  • sleighcastlesleighcastle
    Thanks guys. Yeah, I've actually read the Wiki; I'm trying to talk a friend of mine into riding as my rabbit to chase next week to test. I think it's time. Thanks for clarifying the VI; I guess I'm so used to seeing it in a heart rate context... I'm using the cycleops software as I can't get WKO to work right on my Mac. That's my next project but I haven't had the time to mess with it.
  • manconamancona
    Shannon, what else is on your schedule this year? I ask because if you trained hard for IMSG, your body may want a little of a physical and mental break before you start testing and training hard again. Some people only take a week or two off and others take months off afer an ironman. RnP have a free ebook on how to tranistion after your ironman that is worth checking out.

    However, I agree with Dave and Kitima through, when you are ready to get back into training, just suck it up and do the test instead of trying to extrapolate data. Once you have a number of FTP tests under your belt and you are very familiar with training with power, then it makes sense to start looking at other ways to determine your FTP.
  • sleighcastlesleighcastle
    I really have nothing going on... I'm thinking of doing either SOMA or the Santa Barbara long course... so nothing until the end of August at the earliest. That's why I haven't been as structured as I could be... I was a little burnt out. I've been having fun riding, but the run... I think I'd have to have the cops chasing me to race a 5k right now.

    Shannon
  • manconamancona
    Posted By Shannon Castle on 03 Jun 2010 03:17 PM

    I really have nothing going on... I'm thinking of doing either SOMA or the Santa Barbara long course... so nothing until the end of August at the earliest. That's why I haven't been as structured as I could be... I was a little burnt out. I've been having fun riding, but the run... I think I'd have to have the cops chasing me to race a 5k right now.



    Shannon





     

    In that case, I would do what you want until you are mentally and phyiscally ready and then test.

    My experience has been if I am not ready to test, when it gets really tough in the second 20' interval or the last mile I will not push as hard as I should.  And if you are not going to be able to push yourself hard, what is the point to testing?

    Just my thoughts...if you need to do the test to get motivated, then go for it.  But don't do it just becuase you think you should.

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