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FTP Test After Returning from Injury - Need Advice on Pacing

jmoss70jmoss70
in General Training Discussions

Nearly 16 weeks post-injury from breaking my 5th metatarsal.  Been doing 2-3 FTP-ish workouts per week for a month.  Ready to nut up and do a 2 X 20' test tomorrow.  I have SWAGed my FTP @ 245-250 (off from peak of 275 pre-injury).  Check me here and see if this plan is logical for pacing.

1st 20 - Start out @ 90% of SWAG FTP and @ 10 mins ramp to 100%

2nd 20 - Start out @ 100% of SWAG FTP and then with 10' to go ramp to 105-110% of FTP

Any advice would be appreciated.  I'd like to get this right on this test since I hate to test!

 

 

Comments

  • jburbattjburbatt
    I think it sounds like a good plan, but I would say if you're feeling good going into the second 20 I would consider ramping up over your FTP more quickly.
  • Gordon CherwoniakGordon Cherwoniak

    Jim,

    What length of FTP workouts were you doing for the last month?  2X8 or 2X15'  It's a lot easier to get through a FTP+ like 105-% at 8' as you know. 

    For me the 90% is too far off unless you are not really sure about the 245.   After a month I'm assuming you have it somewhat dialed in.  At 90% your only pushing 220.5-225.  I'd probably boost that first 20 up to 95% (233-237.5) and work from there.  The 2nd 20' open it up to 100% and go from there.  As mentioned if you are feeling really good you might want to think about a 5' increase but be careful...

    Also I use HR especially when I have had a long layoff as I know my max HR.  Typically my HR is much higher and easier to get up there.  I can still hit 187-188 max so I use this as a secondary guage as I know the legs and cardiovasular system will fail me at some point if I keep pushing too early.

    Gordon 

  • tuckermtuckerm

    Antime someone asks for pacing on an FTP test it makes me think of Don Corleone.


    https://www.youtube.com/watch?v=g2jAwiq6YsE

     

    You know where you are.  Do the test.  Crush yourself.

  • Coach PatrickCoach Patrick
    Start smart and finish strong. You can always SWAG up if needed, and that's a much easier exercise then repairing your damaged ego. image Just sayin!
  • Gordon CherwoniakGordon Cherwoniak

    So how did the test go?

  • jmoss70jmoss70

     Thanks for asking Gordon.  I posted this on the Dashboard a few mins ago.  

    The test is done. I SWAGed that my first post-injury test would be 255 NPW. I turned in a 252 NPW so I guess that's not bad considering I was on the verge of puking at the end. Power was a progressive ramp on both 20' segments but towards the 14-15' mark on the 2nd 20 I found myself in a dark place. Did the best I could. Now I have something to work on.

    The effective "loss" from peak pre-injury FTP to now is ~20 watts. 

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