FTP - What art thou?
OK - trying to figure this out. Currently at work and don't have the exact details here but wanted to throw this up and get the expertise of the Haus (though I think I have an idea of the answer).
1. Last FTP test on Tuesday (6/21) in pain cave. 207W using the 2x20 w/ 2min recovery -- down 6 watts from my end of OS test - NOT in the bars (same as all my OS tests - upright)
2. Most of my outdoor rides on the weekends feel plenty comfortable at near .86-.90 IF. It feels like work but haven't had an issue completing any intervals (Z3 or Z4) outside this entire HIM plan. I know people say indoor FTP can be 10% lower than outdoors...
3. Did a 10.5 mile TT in some nasty winds this Tuesday (did same course on 5/10). Held 235 watts NP (VI was 1.01) on both the out and back sections -- locked in the bars -- 29:10. Back in May was 220'ish NP for the ride and slightly faster time (28:29).
I have my last RR tomorrow and think I should use something around 215-220 as my FTP and plan to ride around .78 (171W). My first RR was closer to .84 on 213 (179 W). I ran "OK" off the bike but probably couldn't have held MP for the next 7 miles.
So, what to use?
PS - First HIM and expect to ride 3:00-3:10. Prefer to be conservative on the ride and run stronger...
Comments
235 X 0.95 = 223 is a good conservative FTP for use on race day.
Good luck this weekend!
My observation is that I can add 5 watts to the critical power that I get from GC tracking of recent key rides and get almost exactly the same number as I get from a 2 x 20 test and WKO.
Used 223 as Al suggested and .78 (174). Did first 30' at 165 and then kicked it up towards 175 - was able to keep the power (headwind coming back made that easier). In watching some of R's crucible screencasts I can see I still have some work to do.
Main thing for me is my ride time was ~3:15 and just shy of 200 TSS so thinking of pulling it back closer to .76 IF.