My latest FTP test was good but I still think I may have wussed out
I joined the 300 watt club with my latest test at 301 watts. That's about 4 watts/kg which is certainly more than respectable. I'm wondering if I still nancied the test a little. It was my first test since last fall as I'm not a big fan of FTP testing because, well, it sucks. The previous test was 282 watts. I have my first tri of the season at the Texas 70.3 on April 1 so I owed it to myself to get an updated measurement.
I did a 15 minute warmup @ about 70%. I did the first 20 minutes at 289 watts, the two minute rest at about 70% (which dropped my NP to 284), and the last 20 minutes was about 318 watts or so. I took about a three minute rest and then rode another 33 minutes at about 80%.
I'm usually pretty good at pacing the FTP test. It appears I went out a little conservative the first 20'. I felt pretty whipped after the last 20' but I probably shouldn't have been able to bang out another 33 minutes at 80% after the FTP test, right? I recall barely being able to function after FTP tests in the past. Something tells me I could've banged out some more watts during the test. I'll just use the number for Texas 70.3 and see how the run shakes out. Better to be a tad conservative during the first race anyway.
Comments
The good thing is you got STRONGER during the test, rather than hanging on for dear life.Some days it just works out that way, AFTER you've put in the work..Go ride Texas at 250 and see how it goes !
Good luck and tell LA hello...
Bill
What!!?? You didn't pass out and wake up in a pool of your own sweat, drool, and other bodily fluids after the test? Then, yes, you certainly are a nancy.
Was this an outside test, in the aerobars? That's really what you want to do to get the best read on pacing for the race.
BTW, congratualations on the new FTP. Breaking 300 AND 4.0 W/g puts you in rarified air.
+1
300w, 4.0w/kg is definitely top 5% in your AG bike strength. Congrats! You've now eliminated yourself from training with just about everyone
Hey, screw you guys. No back door bragging going on here.
I still think I kind of nancied the test though. It was a damn good test but could have been better. I think the 30 watt spread between 20' sets was too much.
Rich, I really had some great bike splits last year. I was 3rd and 2nd on the bike in my AG in my two olympic races last year. I think I was 27th in my AG at IMTX on the bike and had two 2:30-ish bike splits at my 70.3's. I sort of expect a top 5% AG bike split for myself. Now if I could only run as well as I bike...
Bob,
I don't have any issues with someone coming out when hitting the 300 watt club or the 4/kg, brag all you want. I'm sure it would have been more of an issues if you would have ended up at 299 for the test.
I'd agree that the 29 watt differece is a little large. I guess you could bump in up to 305 depending upon how aggressive you want to be.
Gordon
Yeah, those VO2 sessions would be awesome at 380W.
Yup, total puss! Get out there ASAP and do it again
BIG numbers - nice!
Off topic but...have you had your bike fit looked at from an aero perspective and do you run all the aero goodies - deep wheels, helmet, optimized hydration set-up? Reason I ask is that with the power and W/kg you are putting down I would have expected faster 70.3 splits unless they were pretty hilly courses. Or is this 300W a singnificant increase over where you've raced in the past?
My bike and myself are pretty dialed in. Professionally fitted by one of the most well regarded fitters in Houston, $12K Trek Speed Concept with disc and deep front, torpedo bottle between bars, speed bottle on the seat tube, aero helmet and so on.
You might be riding a bit too conservatively. I go about 2:22 on a flat but windy course with not so good road surface off of ~260W FTP @ .85 IF. Do your runs feel really good? Might want to push the envelope a bit this season - I think you have a bit more potential with your level of fitness, on the bike at least.