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Should I adjust Ironman Goal Watts based on new FTP so close to race day?

Mark StovallMark Stovall
in Racing Forum 🏎

I posted this in a IMLOU thread but thought I would post it here too in hopes of RnP seeing it.  Here 'tis:

I did my first outdoor FTP test on my tri bike and was pretty pleased. 247W which is a 10% bump from the last, indoor test on the tri. No doubt that doing these tests outdoors is the way to go. Much more fun and less tedious although every bit as tough.



My question is this: Since the race is just a few weeks away, do you adjust your race day gearing to reflect the higher ftp? I am nervous about adjusting race day watts upwards for fear of over doing it. I know Scott and others have had nice increases in their ftp recently. What is everyone else doing?

Comments

  • Scott AlexanderScott Alexander
    Use your race rehearsals to judge what you can/cannot hold. That's what they're there for.
  • Keith WickKeith Wick
    i agree with Scott on the race rehearsal, but i'd also see how your new values feel over this and next week as you train. if your able to train at this new FTP and hit all of your marks then that should be the FTP your race paces are built off.
    have you been training off your indoor watts when you ride outdoors? if so, then you may have been selling yourself short on how strong you really are. many of us add from 10-15 watts to our indoor FTP when we go outside.
  • Nemo BrauchNemo Brauch
    What Scott said. That and your training results too. If you are holding your new FTP intervals well in training, then use the new FTP in your next RR (you guys still have one more, right?) If you blow up on the RR, you'll know you should back it down. My guess is the new FTP is what you should be using- outdoors vs indoors is huge and thank goodness IMLou won't be done on a trainer indoors!!!
  • Coach RichCoach Rich

    Notes:

    • Go with the new outdoor FTP as your new outdoor FTP
    • As you train outside, do a sanity check on this FTP
    • Use this to calc pacing for your RR.
    • If good RR, use this for the race. If bad, bring it in here and we'll talk about it
    • When in doubt, not a problem to drop your FTP by 5-10w, for the purposes of calc'ing race day pacing, as a way of banking those watts (not spending them) on the bike so you can spend them on the run.
  • Mark StovallMark Stovall
    @Keith - This was my first outdoor ftp test and I had the same experience as you with a higher reading. I think I have been selling myself short as my HR on my recent rides were pretty low.

    @Nemo - You are right, next RR is Saturday. Looking forward to seeing what I can hold and still run. Race is 24 days away. *gasp!

    @Rich - sounds like a plan. Thanks!
  • Michael JohnsonMichael Johnson

    Just as a check, what I have found (n=1) if I average the 9-10 long bikes of the 12 week plan, It's pretty close to what I do in an IM. I consider the 4.5 hr rides to be more watts than race day, and the RR rides to be close, if not under race day wattage (because Im usually not rested for this ride).  I agree, the Long bike wattage is important. Dont just look at the FTP and consider that gospel.

  • Coach PatrickCoach Patrick
    I usually tell folks to cut their FTP back a bit pre race day regardless. So if you have been 250 all year, then bump to 270 on the final test, I would still want you to take like 10w off before doing your Gear Calculations. Always nice to have a bit of wiggle room there (and save the run).

    P
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