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FTP ?

joehilljoehill
in General Training Discussions

Ok.  I started EN about 5 wks ago and at the time had a PT.  Tested my FTP the first week then tested again according to my HIM plan.  My FTP was 219.  I purchased a Quarq and had it installed last Friday.  I did my plan ride on Saturday and Sunday and came up with NP numbers on Saturday of 230w and Sunday about the same.  (3 hrs on Saturday and 2 hrs on Sunday).  I have my final RR tomorrow before my A race on 11/13 so I tested again this morning and guess what?  FTP 221w or pretty close to the PT numbers.  Now I am confused.  I had a pretty hard 90 min run yesterday so legs pretty burnt this morning so that certainly could have contributed to the lower numbers.  I thought I calibrated the Quarq before each ride last weekend but maybe I didn't.

I guess after all of this information, my quesiton is what FTP do i use for my RR and on race day? One thing I have gathered from my time with EN is that race day is all about execution so I want to make sure my plan is based on correct informaiton.

I appreciate any advice.

Thanks,

Joe

 

Comments

  • ejbeach01ejbeach01

    Quarq and PT measure power in different ways and each has a different tolerance for error.  So there may be some differences there.

    So...my advice is simple.  If you calibrated the quarq prior to the test and felt you rode well on the test and will be using the quarq in the race...then use the #'s from the quarq.

    I would be a little concerned that your most recent test was not rested at all.  I'll leave the coaching advice to RnP, but you might want to consider doing another test when you better rested.  If your numbers bump up quite a bit, then you can modify your zones a bit...especially if you've been training at higher wattages.  If the numbers stay about the same then you have your answer.

  • HayesSanbornHayesSanborn

    I would use whatever FTP you earned from the power meter you will be using on race day. You want those watts real time. Generally, if I'm going to choose between two numbers on the same power meter, I go conservative for Ironman Racing.

  • Nemo BrauchNemo Brauch
    Joe- can you perhaps provide the detai data from your rides with the Quarq? If you could ride an NP at 230W for a full 3 hours, then your FTP has to be higher than the tested 221. But the difference between those rides and your FTP test all on the Quarq seems strange- it shouldn't be that far off, even if you are pretty tired.

    Is your upcoming race a Half or a Full? And how did your last RR go?

  • mgraffeomgraffeo
    Joe, at this point, I'd stop worrying about what my FTP was (too late to do anything about it), and start pouring over the long rides you've done with power. Share them with the group, and we can probably help figure out where you ought to be.

    If you've done a race simulation ride, with power, and ran off of it feeling good, that's probably the power target you should be looking at. If not, then we should continue the FTP discussion...
  • joehilljoehill

    Thanks for eveyone's comments.  Think I may have figured it out!!  Operator error on the Quarq.  I rode 3hr last Sat for the first time with the Quarq and it showed NP of 237w which is awfully high given the intervals and rest.  I must not have calibrated the PM correctly on Sat because on Sun my NP for 1:30 was 192 (85% ride).  Looks like I didn't buy myself anymore fitness!!!!

    I should be set for my final RR tomorrow with FTP 219w.  I am going to plug it in the spreadsheet to get my gears for the ride. 

    I will post how it goes!!

    Thanks,

    Joe

     

  • mgraffeomgraffeo
    Good luck with the RR, Joe. Definitely report back. Also, wearing a HRM to compare to previous, non-PM RR's wouldn't be a bad idea.
  • Nemo BrauchNemo Brauch
    Glad you figured it out! Good luck with the RR and let us know how it goes.
  • manconamancona
    Joe, I use a quarq as well and I recomend your recalibrate throughout your ride. All you have to do is pedal backwards for 4 revolutions and thats it. I typically do this about once an hour during races (and on the way out of t1), and in training I do it when approaching stop signs.

    This way you know it is calibrated and don't have to worry about weather changes or anything else.
  • atasicatasic

     To add to the above post, do a manual calibration prior and after the ride as well as indicated above. Difference in calibration before and after will also indicated data integrity/quality for the ride.

    In general, PT will always show lower power numbers than Quarq and SRM, simply due to losses in the drivetrain, chain friction........Quarq and SRM sense at the crank so not as much loss of power through drivetrain. Keep that in mind.

     

  • gsadleriiigsadleriii
    Anyone got a suggestion for how to set up and analyze an FTP test on a CompuTrainer?
  • KevinKevin

    Do you have Training Peaks WKO?

  • afrostafrost
    I am interested in the answer to the original question too. How to set up the FTP test on the Computrainer. What course to use? Warm up, then start over, do the first 20 minutes - get average watts. take the 2 minutes rest and then start again for the second 20 minutes and again take the average watts? Then do you simply average the 2 average watts numbers? Or is there something else I should do?

    Thanks all!

    ---Ann.
  • manconamancona
    There are many ways to do an FTP test on the CT, here is my approach:

    1) I created a flat course with a .5 mile lap that goes for 100 laps and named it FTT in the 3D software. I believe the CT 3D software comes with the flat .5 course but it only goes for like 10 miles... i just increased the number of laps and saved it so I wouldn't run out.

    2) I do my 15' warm up using that course, then save and exit it.

    3) I start over with the same FTT course and ride 20' hard, 2' rest, 20' hard, then cool down. Save this file

    4) Import the file from step 3 into WKO, highlight the 42' FTT test (20', 2', 20'). Your NP for the 42' is your FTP.

    OS Training - I create erg files that are programed for the workouts using this website: http://63.134.234.143/tri/erg.asp . Simply start the workout in the coaching software and keep the pedals moving. No need to think, just suffer and get it done.

    OS Testing - For the first test I just ride the FTT course from step 1, however in the future tests I "race" my pervious performance. It's very motivating to have your old self from 4-8 weeks ago to race.
  • afrostafrost
    Thanks a lot, Matt! That's very helpful. I will give that a try.

    ---Ann.
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