Which FTP to use?
Prior to week 17 FTP was 266
Week 17 HIM FTP test was 291
Happy with the improvement, but am questioning what to do on race day. This Sunday (late notice I know!) will be my first HIM (70.3 MT) using power. I did my first HIM RR when my FTP was 266, and got through it feeling good riding .82 IF and a 2:38. The second race rehersal was done on Week 18, (3 rides with new FTP), using the 291 FTP number, riding at .81IF . From the beginning of the ride, I felt sluggish, and was struggling to maintain the first 30 minutes at .76 IF. I struggled severely the last 15 miles. I knew going in my body was a little more tired than the last RR I did, but didn't know it was that bad. I don't know if this was a factor of exhaustion, or just not being prepared for the higher watts.
I have still been riding my weekly rides using the new 291 FTP number obviously, but don't know if I should use that number on race day or something lower after that horrible RR I had! When I do my 80%-85% intervals, my HR stays in the proper zone. My goal is to have a great run!! Should I adjust my FTP down?
With the last FTP test being so close to taper week, with limited riding and taper time, how reliable is that final FTP test? What is everyone's experience with this? I appreciate any help, as I am starting to stress a bit!
Comments
Just as we've gotten comfortable with the idea of "training" and "racing" VDOTs, maybe we need a similar concept around FTP. Recall the coaches often say one's racing VDOT might need to be 2-3 points below the most recent 5K based VDOT used for training. Or, use a VDOT from a HM instead (which is usually lower) instead of the 5K one.
For training purposes, the highest FTP one can demonstrate and use for consistent training is the way to go. But for racing, conservatism is often preached. Question is, what to base that conservatism on? A % reduction of the most recent FTP; or the FTP one had at the START of IM of HIM training focus?
Maybe there are a whole collection of physicial factors invovled with increasing one's FTP, and some of them take longer to take hold then others. So 4-6 weeks training at a new, higher FTP may not be long enough for everything to set in for it to be used on race day.
Just speculating here, with no good answer to the question, but my gut instinct is, use the perception data from RR#1 to guide you along with the two FTP data points.
Bryan, suggest you use the FTP from your first RR but be prepared to dial it up in the second half of the bike if you feel it's warranted and you can finish strong.
@Rich, thanks as always for putting my mind at ease!
Agree to use FTP from 1st RR as well as RPE and turn it up a bit in 2nd half of bike of you feel great!
Passing people in last half while feeling good is priceless!