power goal on the bike workouts
Sorry if this has been asked before...
I did my FTP last week and got 166 on the trainer. So, that would mean my 3x8' would be between 157 and 166. Is there a problem or a benefit to going over that number, say 175 or 180 as long as I can complete the required intervals?
Thanks,
Peter
0
Comments
Peter-
Do you not feel it was a valid test?
As the weeks go on, you will find that when you are easily exceeding the FTP, then you are ready to re-test.
Last OS (my 1st), I felt I was testing well, but I had such a low ceiling and high roof (huge attic) that within a week I was exceeding my FTP easily. I had a 15 watt jump the first month and a 20 watt jump the 2nd. After that, I slowed down a lot. I finished the OS with a total of 50 watt improvement (40% increase).
So you may find that what you are really hitting is your new FTP. Good luck, but be careful.
Wow! 50 watts is great. Yeah. I am a newbie to Tri and haven't ridden much in the last few years (other than my mtn bike around town). So, my muscle strength is still coming back. Plus I just got the power meter and it was my first FTP test. So who knows. It was probably a little low. I just don't want to short change myself by going slower if going faster and holding it is better/ok. I may retest in a couple of weeks just for kicks.
Peter
Peter- The PM makes a huge difference in how you train. It will likely help you improve faster than any other tool. Last OS was when I got my PM. Be careful about frequent testing. We always laugh- happy about the new numbers, then cry when we realize how hard the new workouts will be. All in good fun! Best of luck.
In the OS, I think that the volume is low enough to allow yourself to hit a little high of the targets for the bike intervals if you can make the entire workout, and still continue with the plan the rest of the week. I agree with everyones comments on the liklihood of rapid improvement in the OS, especially since you'll find that each future FTP test, you have a better feel how hard you can push for the 20 (2) 20. My guess is your first test is not an accurrate measure of what your FTP is, but as mentioned, I would not suggest frequent retesting - just bump up your effort, if your body agrees, until you get to the next scheduled test!
my 2 cents
Agree, no need to test. And can you *really* hit 175 to 180 on the intervals now? Or are you just curious?
For me, one good "tell" really is on the (EDIT: ABP) Saturday rides. If you get beyond 85% (.85 IF) over the whole hour + trainer or 2:30 outside and also hitting the intervals 100% then you may be low.
If you really think 166 is low then bump the FTP # to 180 and try that. 14 watts is a big bump. If you can't hold that then drop to 172. Once you find that "holy crap" post interval feeling then you know you are there, or close.