FTP and Run Testing Questions
Hi Team,
I can guess at answers to these questions but decided it might be best to tap into the Haus' Collective Wisdom. I am starting the OS on Monday, Nov 1, for the first time. I am looking forward to a change from training long and slow.
1. During the week, I do workouts on my tri-bike which I leave at my office. On weekends, I use my road bike. I'm not absolutely sure but I may be 5-10 watts higher on my road bike.
- Does it matter which bike I use for FTP testing?
2. I did a practice FTP test session last week after a month that only had four bike rides. After the LA tri on 10/3, I focused on my 10/17 HM after which I just took it easy. Now it turns out that a business trip starting midmorning on Nov 1 will make it dicey to have more than 60 minutes of daylight for a Monday morning ride for my scheduled FTP test. My practice FTP test session took a little over 90 minutes - 20 minutes to ride to the bike path, 15+ minutes of warm up including the spin ups and 3x2' intervals, 42 minutes of the test, and then 20 minutes to get back to my office.
- How important is it to follow the full protocol of the EN FTP test (30/30s plus 3x2'(1'))?
- Is it okay to do a short warm up and then just do the 2x20' (2')?
- Is the protocol to stop and rest for 2', or is it okay to soft pedal?
- Even though I plan to train and race by power, is it valuable to put on my HRM?
3. Run test question - Although I have access to a track, I think I'd prefer to do my run test on a local trail that is a mix of asphalt and dirt. It is mostly flat but does include a slight grade, an overpass that will have to be crossed four times. It is repeatable and convenient.
- Is it okay to do the run test on a course that has a slight grade - 0.8 mile total of 3% grade (50% up, 50% down)?
- Even though I plan to train by pace, is it valuable to put on my HRM?
4. Rest Days and Travel - I planned my business travel to coincide with a rest day; then I read that it is a rookie mistake to consider travel days as rest. I plan to do my run test on Wednesday anyway but I am curious.
- Do you all take "real" rest days before doing run or FTP tests?
Thanks in advance,
Rubin
Comments
About the bike testing:
You do not need to follow the letter of the law on the warm ups. You need to pedal during the 2' rest. And yes you should wear your HRM. The main thing is to get the test in.
About the run testing:
Sure you can run it on a course with a grade. But you should then do all of your run tests on that same course as you will want to see what gains you make on that same course. And yes wear the HRM.
As for the rest days, as long as you are not working out you should be fine IMO.
Oh and as for the which bike to test on, I would use the one you will ride the most in the OS and always test on that bike. I already have my road bike on the trainer and will ride that exclusively during the OS.
Good luck on the tests.
@Rubin: If you are crunched for time, warm up anyway you see fit that you think you are ready for the test. Spin ups help get the legs used to working, sometimes I do them, sometimes not. But usually for my first FTP test I do it to get back into it and so I don't have to worry whether or not I was ready. Don't stop for the 2', its part of your normalized power and will factor into your FTP, keep peddling and plus its better to have active recovery than to just stop (sometimes I think I'm cheating by keeping my power numbers up during the recovery, not high, but higher than just soft peddling!) I got rid of my HRM a long time ago, there are too many variables in it and found that the power numbers are the only ones that matter anyway. If you are having a day where you can't hit your power goals, it really doesn't matter what your HR is, you just can't do it. The power numbers are cut and dry. Its good to have another metric I guess, but I stopped looking at my HR metrics and then figured why bother myself with something else to worry about.
As far as the run, I prefer a flatter course, but if its the same I guess it will be okay. I know tracks are boring, but they are the same. Again, and this is from Daniels, HRM have too many variables to it, stick with pace. If it makes you feel better, use it, but just like power, when it comes down to it, if you can't hold the pace, you can't hold it.
I've done both before a test, total rest, and had light days before, it doesn't seem to matter for me. Good luck man!
Dan
Good advice from Tucker and Dan. In summary, tests should be repeatable and, ideally, match the venue/equipment you'll be training on, especially your interval work. So if you plan to do intervals inside your trainer during the week on your tri bike, but ride outside on the weekend in your road bike, you want to test indoors in your trainer on the tri bike, then SWAG an outdoor FTP to use for your weekend outdoor rides.
On the warm-up, do whatever you need to feel warmed up. This test is really hard to 'fake', so you don't need to do certain intervals to 'pre-fatigue' yourself. Just feel ready to go.
Rubin,On rest days, once you get into the out season you will look sooooo forward to those rest days and not even hesitate to put the legs up for a day. Trust me 6-8 hrs of EN work is hard!!!
@Tucker - I'll probably spend more time on my road bike because of weekend long rides but I will do more rides (weekday and testing) on the tri bike. So tri bike it is for the test.