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xtracting FTP from a time trial

Brenda RossBrenda Ross
in General Training Discussions

Hi guys, I have a friend who is a sprint distance triathlete. She just did a 10km time trial outside the other day. She is new to power like me, so we talk about it all the time.  Is there anyway that she can extract her outside FTP from the test?

Comments

  • mgraffeomgraffeo
    How long did it take her? A reasonable guess at FTP is 95% of an all-out 20 minute effort. Not as accurate as the test we do, but it will get you close.
  • tgarsontgarson
    @Mike,

    Out of curiosity, what do you think about a 38' all out effort? I did one last week, think it was 25km TT, and just sort of guesstimated 97% of NP (288) for FTP.
  • JustMikeJustMike
    I do a 20K TT most weeks, and find that it's typically under my EN Style FTP. My guess is that's because it is a very technical course, and because I have some issues making power with a strong tail wind. It really depends on the course for me.
  • Chris GChris G

    I would be careful trying to extract FTP from a short event like a 10k time trial.  That said i find the looking at my 28 day chart to be the best method for me to understand what my power levels are doing.  It is not so much having an accurate FTP to the watt but rather being able to spot a trend.  For the first couple of years training and racing with power doing regular testing is a very good idea.  If you pay close attention and download and look at every ride for a couple of years you will pretty much be able to estimate yoru FTP with 5 or 10 watts at any time.  FTP is more a a fluid concept than it is made out to be sometimes, its the theoretical amount of watts you could put out for an hour with a gun to your head, right?  That will not be the same every day nor do you really want to test it that much, at least I don't.  For sure the tests validate the hard work you have been doing and regarless they are some of the hardest training sessions you will every do.  If you had the mental fortituide to do regular 2x20(2) rides you would likely benefit greatly from doing so.  I tend to put my FTP in a range (right now it loos like between 322 and 330 on the charts) to use for training.  If I were to be calculating race gears right not I would likely use something like 315 or 318 to be sure I have the watts and sandbag myself a tad.  I still have not met the person who finished a half IM saying "wow I rode way too easy as I was running close to open 10k pace the last few miles and it felt easy".  If you do that I will eat my words and buy you a beer.  Sorry for the ramble, hope it is somewhat helpful.

  • Coach RichCoach Rich
    Brenda,
    Close enough would be to subtract 5%.
  • Coach RichCoach Rich
    You can also point her to the power webinar in the store. Excellent resource for her.
  • mgraffeomgraffeo
    Trevor, probably pretty close, somewhere between 97-99% would have been my guess. At that point, it's close enough for government work!
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