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The First FTP Test Confessional

Coach PatrickCoach Patrick
in General Training Discussions

Testing is tough, really tough, but it's a critical part of your season since it sets the tone for how you'll train over the better part of the year. It's hard for a few reasons...

  • Your fitness is down after ending the season. Your brain sez: "I am as fit as my fittest point last year!!!!" Your body sez: "You are as fit as all those cheese-it's you've been eating!" Resolving this discrepancy is huge.
  • You are testing indoors (most likely) vs riding outside. Indoor watts almost always are lower than your outdoor ones...just deal with it and work to improve those numbers.
  • You might be testing on a tri bike vs road bike: Tri bikes typically yield some lower numbers as aerodynamics means you sacrifice some power.
  • You don't stare at numbers to go UP. Most of us ride and get a number, not ride to a number. And when racing, we ride to keep our numbers down. Making this transition is really, really hard in the OS. This is part of the "time going backwards" phenomenon.

And that first test is crazy hard...really hard. As in who knew 40 minutes could be so long. Here's the blow by blow breakdown of my recent test:

  • 5' in, this isn't so bad.
  • 8' in, this is bad. Ugg.
  • 12' in, only 8' of this interval to go, over the hump!
  • 15' in, holy cow I am hurting...maybe I can do just 30' straight and SWAG it?
  • 18' in...can I just swag a 20' number?
  • REST, sweet glorious rest.
  • 2' in...where did the first 20' numbers go?
  • 5' in, pushing to get those numbers back.
  • 8' in, I can't get those numbers back.
  • 10' in, fook the numbers, where are my LEGS?
  • 13' in, my lungs are burning.
  • 15' in, I can do just 5 minutes!
  • 16' in, hell no I can't.
  • 18' in, all time as we know it stops.
  • 20' in, almost fall off the bike.

image

Know what I mean? Hope this helps!

~ Patrick

Comments

  • Steven FordSteven Ford

    Nice write up and it never seems to get easier.

  • tuckermtuckerm
    Agreed, nice write up. Really hits home as I just finished my test 4 hours ago. Maybe you add another few lines for how you feel 10' and 20' after the test. Like how the legs are still shaking while you climb the stairs out of the basement.
  • Gordon CherwoniakGordon Cherwoniak

    I'd also agree a good write up. 

    For me the 2nd year is about coming to terms with lower numbers to start and making sure that does not sabatoge the test.  Last year was great as I set as goal and just went to it with.  I really had no clue as I received my power meter for week 2 and did my test as a first ride with power.  This year the bar is set at 241watts and I remember some of those 30/30's in the 300 watt range thinking how does the Halligan do it...

    Gordon

  • chris malonechris malone
    You can't win it in the first half but you can lose it. A strong steady build throughout the test that culminates in coming in on fumes, falling off the bike brings the best results. Like a tt. Duh. I think lots of people get too ramped up about holding numbers too early. Also, I screwed a test last year by pushing too big a gear in the first 20 (which gave me a higher first half number) rather than holding a higher cadence. You "muscle" it too much and your legs blow. It's similar to the 30/30's and other short 100%+ efforts. You're powerlifting and it is not sustainable for longer efforts. I'd save the big gear monster death mashing for the final few minutes.
  • Nemo BrauchNemo Brauch
    I'm so glad I'm not starting the OS until January! LA LA LA, I'm not listening, LA LA LA
  • Steven FordSteven Ford
    Posted By Nemo Brauch on 02 Nov 2010 06:18 PM

    I'm so glad I'm not starting the OS until January! LA LA LA, I'm not listening, LA LA LA





     

    I am not starting to Jan as well but if you make fun of them they will make it harder

  • DocHoffartDocHoffart
    Not starting till Jan either. The pain of it makes me think Feb OS might even be better.

    Vince
  • Linda PatchLinda Patch

    What Chris said 100%. If you're happy with the numbers you're holding early on, you pay dearly on the backside.   Wonder how I know that?

     

    And I'm blocking all this out too. Until Jan.

  • afrostafrost
    Man, I am scared now. Reversed my run and bike tests for Nov. OS start. So tomorrow is the bike test. I'm afraid. Very afraid.

    ---Ann.
  • NortonNorton
    My confessional?










    I didn't do the test.
  • atasicatasic

     I am going to delay that scenario for as long as I can and even than I will have to play games with my brain before I start it. I start OS in Jan. 2011.

  • Chris M.Chris M.
    Posted By Bill Russell on 02 Nov 2010 07:31 PM

    My confessional?



















    I didn't do the test.

     

  • Coach PatrickCoach Patrick
    Huge points to Mr. Malone for pointing out the need for good cadence. I can see the watts drop right as the cadence does...in fact my test focus is on the right RPMS, not the actual watts.... image
  • HayesSanbornHayesSanborn

    From a mental standpoint, you have to WANT to test especially if you're inside. There is no faking this test as thereare  about 15 different chances to pull the plug.

    I still haven't tested yet. Started it last night but bailed right away, wasn't recovered from CX racing on Sunday.

  • ironmtngrlironmtngrl
    Part way into the test I started having those thoughts... "I can make an educated guess based on just the first 20 minutes..." Then I reminded myself that quitting is a habit. Then I pummeled myself for another 20.
  • kmephamkmepham
    @Beverly, thanks for "quitting is a habit" - fear of acquiring that habit is probably my biggest motivator to finish a tough workout (well, that and "big workout = can eat more"), but I'd never seen it put so succinctly.
  • William JenksWilliam Jenks
    I think another difficulty of that first test is not knowing where you should shoot for. If you shoot too high, the symptoms Patrick describes will only be worse, and the quit-bugs will only be worse. On the other hand, if you shoot a little low, well...at least it hurt less, but you know it on that end too.

    (I confess; this is what happened to me. Not the first time in the last year that I probably needed more of a killer instinct.)
  • Jeff UnruhJeff Unruh
    From a first timers perspective I thought of it much like a 10K road race -- if you are hurting 8-10 minutes in you are probably going too hard.

    I also confirmed what I knew already, I have the cardio but no bike legs -- probably no more than 50 miles on the bike in 2+ years.

    Several of P's comments rung very true
  • DanJacqueminDanJacquemin

    I made an important discovery with my first FTP since Utah: When you swap the batteries out of the PT head unit, it resets to the clock to Jan 2005... and more importantly selects a odd wheel size so the numbers are all screwy. I'm pretty sure I can't hold 280-300W after 5-6 months away from serious training.... but MAN, DID IT FEEL GREAT SEEING THOSE NUMBERS!



    I think I need to retest or make sure that I don't update the head unit until it is time for the next test.

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