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FTP Testing Questions

BeckyHBeckyH
in General Training Discussions

I am a new member here, also new to training with power. I have been doing the EN Fast Camp workouts the last 7 weeks, and this week is the final week with some testing to see how I have improved from week 1. I had a couple of weeks to play with my PM before fast camp started, so I had a general idea of what I thought my FTP would be, so I tried my best to hold that number for the test, and came up 10 watts below what I had shot for. I have a really hard time pushing hard on the bike... running I can go hard no problem, but on the bike I really have a metal block about pushing past new boundaries. So my question is, for the test this week, 2x20 min TT, how do you pace this test? I know going hard all out at the beginning is not the way to go, but I don't want to go too easy because the point is to see an improvement. Any tips on pacing the FTP test from the veterans would be appreciated.

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  • GMAN 19030GMAN 19030
    Posted By Becky Heemeryck on 29 Apr 2012 11:54 AM

    I am a new member here, also new to training with power. I have been doing the EN Fast Camp workouts the last 7 weeks, and this week is the final week with some testing to see how I have improved from week 1. I had a couple of weeks to play with my PM before fast camp started, so I had a general idea of what I thought my FTP would be, so I tried my best to hold that number for the test, and came up 10 watts below what I had shot for. I have a really hard time pushing hard on the bike... running I can go hard no problem, but on the bike I really have a metal block about pushing past new boundaries. So my question is, for the test this week, 2x20 min TT, how do you pace this test? I know going hard all out at the beginning is not the way to go, but I don't want to go too easy because the point is to see an improvement. Any tips on pacing the FTP test from the veterans would be appreciated.

     

    Becky, here are some good quotes from Matt A. and Keith W. regarding the test.

    Posted By Matt Ancona on 21 Dec 2010 11:07 AM 

    Here is my n=1 results over the last 3 years and easily over 15 tests on the trainer. It may not work for some, but does for me. 



    All of my best tests where I have exceeded my expectations or seen the best results have been paced with a "negative split" strategy. 



    1st 20 - stay steady and don't do anything dumb. I stay as close to my current FTP as possible and do not exceed it during the first 15' ever. If I am really feeling great or my last FTP was not a good one, I go a little harder in the last 5'. This of course is dependent on a accurate current FTP and not a good startegy for folks new to power or the OS plan. 



    For the rest I just spin super easy, no reason to try and hold any watts here 



    2nd 20 - this is where the work is done. Whatever number I think my new FTP should be I now try to hold for the first 10'. This is hard but not horrible, if it is too hard then my expectations were off. I then re-assess at 10' - if feeling ok I kick it up a little, if I'm already starting to suffer I stay steady. At 15' I do the same re-assessment again and typically no matter how bad I suffered I can suck it up for the last 5' and go harder. By about 17' into the 2nd interval of a good test I'm at the point were I litterally feel like I'm about to blow up any second but somehow I usually can manage to just hold it together. The clock definitely goes backwards here and each second feels like 30. 



    FWIW, I have never had a great test where the 2nd interval was lower than the first. Everytime I went even just a little to hard in the first 20', I gave back much more in the 2nd.


    Posted By Keith Wick on 28 Dec 2011 10:56 AM 

    This is how I like to think of testing in terms of breaking up the time: 

    1st interval: 

    5' about 5 watts below last FTP 

    5' at last FTP 

    last 10' start to push the # up each 3', while assessing your body and that it has to repeat another 20'; if you don't feel you can increase after the first or second increase, then just sit on this number 



    2nd interval: 

    5' at FTP 

    5'- either maintain FTP or push to your previous 3' level from interval 1 

    5'- maintain watts from 3' level or increase 

    5'- push, push, push- this is a mental game at this point to just not quit!!! 



  • BeckyHBeckyH
    Awesome info Bob, thanks so much. Will be very useful on Wednesday!!
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