Home November ‘09 Outseason

Week 1 FTP Numbers Thread

Have seen test #'s in a couple of places. Figure one place is better. Had to put mine off til after work which is never good. Kinda buggered the execution and died a bit at the end. Freakin Chase Utley did not help at all! First 20 was 313 and second was 286. Here are the numbers:


Test:
Duration: 42:08
Work: 730 kJ
TSS: 62.3 (intensity factor 0.942)
Norm Power: 297
VI: 1.03
Distance: 15.381 mi
Min Max Avg
Power: 0 418 289 watts
Heart Rate: 132 183 174 bpm
Cadence: 34 106 91 rpm
Speed: 2.2 24.7 21.9 mph
Pace 2:26 26:49 2:44 min/mi
Crank Torque: 0 428 267 lb-in


End of last OS was a 299 on the trainer so all in all pretty good. Certainly something to build on.


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Comments

  • Here we go:

    42'
    AP 246w
    NP 248w
    VI 1.01

    9w lower than my PB this summer (not too bad....)
  • 1st 20' 312
    2nd 20' 296

    Duration: 42:00
    Work: 736 kJ
    TSS: 57.7 (intensity factor 0.908)
    Norm Power: 300
    VI: 1.03
    Pw:HR: n/a
    Pa:HR: n/a
    Distance: 15.403 mi
    Min Max Avg
    Power: 0 435 292 watts
    Cadence: 35 123 85 rpm
    Speed: 5.8 26.1 22.0 mph
    Pace 2:18 10:23 2:44 min/mi
    Crank Torque: 16 463 289 lb-in
  • 1st: 239
    2nd: 245

    FTP test:
    Duration: 42:00
    Work: 599 kJ
    TSS: 75.8 (intensity factor 1.041)
    Norm Power: 239
    VI: 1.01
    Pw:HR: 1.76%
    Pa:HR: 4.45%
    Distance: 14.281 mi
    Min Max Avg
    Power: 122 276 238 watts
    Heart Rate: 142 187 176 bpm
    Cadence: 81 138 88 rpm
    Speed: 16.5 21.5 20.4 mph
    Pace 2:47 3:38 2:56 min/mi
    Hub Torque: 44 88 77 lb-in
    Crank Torque: 90 269 228 lb-in
  • So here is my first FTP test. Thought maybe I would have tested a little bit higher but that will just make my gains that much more impressive.

    FTP_NOV2:
    Duration: 42:01
    Work: 554 kJ
    TSS: 70.3 (intensity factor 1.002)
    Norm Power: 223
    VI: 1.02
    Pw:HR: 9.45%
    Pa:HR: 7.33%
    Distance: 13.235 mi
    Min Max Avg
    Power: 86 366 220 watts
    Heart Rate: 147 178 170 bpm
    Cadence: 53 86 72 rpm
    Speed: 12.2 24.4 18.9 mph
    Pace 2:28 4:56 3:11 min/mi
    Hub Torque: 44 121 77 lb-in
    Crank Torque: 104 448 260 lb-in
  • Here we go!



    Since I was expecting more in the 200 W range, I can't complain. ...looking forward to the next 20 weeks!



    Duration: 42:05

    Work: 586 kJ

    TSS: 69.9 (intensity factor 0.999)

    Norm Power: 238

    VI: 1.02

    Pw:HR: 8.66%

    Pa:HR: 6.78%

    Distance: 13.174 mi

    Min Max Avg

    Power: 51 286 232 watts

    Heart Rate: 103 164 148 bpm

    Cadence: 30 118 71 rpm

    Speed: 7.9 20.8 18.8 mph

    Pace 2:53 7:36 3:12 min/mi

    First 20 Norm. Power: 246 W

    Second 20 Norm. Power: 236 W

  • Shut down parallels, so from memory here:

    42'
    #1 = 310 pNorm
    2' Rest = 140w / pee break
    #2 = 303 pNorm

    Full Test = 303 pNorm but I am going to swag a 305 with the 50" pee break. That's a 20w drop from my peak but not the end of the world. Man, I love/hate testing. image

    Nice work all!

    P
  • Man..hopefully Santa will bring me some Powertaps this year....

    Good effort despite all my coughing. LTHR is right near where I left it last year at 145. Onward and upward. If I could just put down the left over Halloween candy, I would feel like Im making progress.



  • Dang....there are a number of folks > 300W!!!  That rocks!  Nice job.

    Setup: Trainer test / Tri bike

    PNorm: 265W and 3.4 W/kg

    The good news is the last time I did a test on my trainer I was at 259W, which equated to about 273W outdoors the following week.

    Goal is 300W and 4 W/kg.

     

  • Haven't ridden in almost two weeks and wasn't going to do the FTP test again today but got a Facebook message from Matt Sullivan this morning to "crush it today" and that he needed energy.  Also got to thinking about TriTrent's post in the forums yesterday and got pumped.  Totally channeled these two fast mofo's the whole ride!  Thanks for the mojo bump this morning you guys!

    Did a FTP test a month ago to get a baseline for the pre-season and to compare to this test:

    10/5 = 260 watts and was shelled after.

    11/3 = 267 watts and had to get off the bike after so I wouldn't fall off!  No CoachP bile burp thank goodness. 

    Nice 7 watt bump after 1 month.  Starting OS 13 watts below my peak before IM Coeur d'Alene this year.  Goal this year is to join the 300 Watt Club.

    Matt Sullivan - Your turn buddy!  You have been putting this off for months.  The Stick is out {THWACK!}.  Crush it tomorrow! 


     A little game face pre-ride to get myself psyched while listening to Aerosmith's "Train Kept A Rollin."

     

    2 x 20 (2):

    Duration: 42:04

    Work: 664 kJ

    TSS: 74.1 (intensity factor 1.028)

    Norm Power: 267

    VI: 1.02

    Pw:HR: n/a

    Pa:HR: n/a

    Distance: 15.145 mi

    Min Max Avg

    Power: 0 398 263 watts

    Cadence: 39 147 96 rpm

    Speed: 7.6 35.5 21.6 mph

    Pace 1:41 7:51 2:47 min/mi

    Crank Torque: 0 444 235 lb-in

     

     

     

  • So I did my first FTP test and boy was I sucking some air when I was done. It's been two years since I last rode my bike on any reg. bases. I started with the pre season 4 weeks ago and was just happy to be riding and getting that feeling back in the legs. It's not that I wasn't doing any thing in the last two years. I just turned my attention to running ultra marathon and 100 miles trail runs. I had alot of fun doing that. So anyway I did the test and my FTP was 231 not bad, but not good. Just not were I want to be. So I start here and move up in the out season. BRING THE PAIN.
  • John Stark, That picture is going up in my pain cave tonight! Thanks for the juice and nice work on the test!

    Matt

  •  Well there are more than 100 people in this group and I count 12 sets of NUMBERS.  Where are the rest?

    If you do not post the test numbers each month you will not be eligible for the SUPER AWESOME prizes and awards that will be handed out for making certain gains.  Yes I mean the fantastic, unequaled, infamous CARROT AWARDS

  • John Stark, that is one helluva picture! I'm putting it up in my pain cave too---should result in at least a 30 watt increase for the next test.

    FTP=165

    40 watts down from my peak in May. Pffft! But riding mtb is not pushing 42 minutes at threshold--more like 2-5 minutes of anaerobic then zero watts on the downhills.
    Good news is it's 10% higher than my starting point last year. Nowhere to go but up!
  • crawling from the floor to the computer...

     

    ya, it was bad. Got dizzy and my stomach was flipping in the second 20...made it for 30 minutes and had to get off the bike and lay down...just not happening. Re-testing tomorrow...lets hope for Mojo

  • FTP test inside

    NP = 232
    1st 20 min NP = 238
    2nd 20 min NP = 230

    I beat my peak from last season by 2 watts. There is more in there, in the second 20 my metal 6 pack was warm and flat!! Need to keep working on the head game.

    Goal for this year is NP of 280 W and 4 W/kg.
    Matt
  • Nice bump John.  Glad to be of assistance.  Will also save the pic for future tests

  • Hang in the Jeremiah! It happens to everyone. These tests are killer. You will live to suffer another day!

  • FPT done, but the number is so low I am embarrassed to post it!!! I honestly thought I had better fitness than the test showed. Wondering if np numbers will be greater the more weight one carries? I was having a convo this am with the company who made my trainer and he said that because I am small, 115 lbs, ,my np is going to be much less than someone who weighs more....makes sense to me. So, I'm thinking ok that is why my numbers are so low!!! Made me feel somewhat better. Any small girl peeps relate to this?
  • Posted By Jeremiah on 03 Nov 2009 03:46 PM

    crawling from the floor to the computer...

     

    ya, it was bad. Got dizzy and my stomach was flipping in the second 20...made it for 30 minutes and had to get off the bike and lay down...just not happening. Re-testing tomorrow...lets hope for Mojo


    Dude, I have a route around a local man-made lake that I use for testing sometimes.  I had such a horrible test one time that I was on my way to the dock to throw my bike into the lake.  I was that pissed/crushed/humiliated.  Luckily got a call from fellow EN member out of the blue and she talked me off the dock. 

    We have all been there.  Maybe take a couple of days before the next test just to get yourself psyched.  Then you will be ready to ROCK! 

    John

     





     

  • Posted By kathleennelson on 03 Nov 2009 04:06 PM

    FPT done, but the number is so low I am embarrassed to post it!!! I honestly thought I had better fitness than the test showed. Wondering if np numbers will be greater the more weight one carries? I was having a convo this am with the company who made my trainer and he said that because I am small, 115 lbs, ,my np is going to be much less than someone who weighs more....makes sense to me. So, I'm thinking ok that is why my numbers are so low!!! Made me feel somewhat better. Any small girl peeps relate to this?



    Kathleen,

    I felt exactly the same way after my first test last year. It was much lower than any of the other guys tests. I did a 175. I sucked it up and posted because it is all about the process. We are not here to compete with each other (unless it's for a Kona slot). We all have to start somewhere and everyone's fitness is relative. I was so glad that I posted my low score because I got nothing but support from the team. I also saw big bumps on the next couple of tests for various reasons. First, I learned how to test. Second, I made some gains.

    Nothing to be embarrassed about at all. These tests are brutal. I've bagged on more than one. Just getting through one tells me something about you.

    Matt

  • Posted By John Stark on 03 Nov 2009 04:12 PM

    Dude, I have a route around a local man-made lake that I use for testing sometimes.  I had such a horrible test one time that I was on my way to the dock to throw my bike into the lake.  

     

    John,  HA!  This made me laugh out loud.  That's how I got with golf.  It's one of the reasons I stopped and pursued running, then cycling, then tri.  I always said to my former golf buds that I never got pissed at the end of a bad run or ride, wanting to throw my shoes or bike in the ocean.  It was quite different with golf where there were many a time I wanted to toss my clubs into the pond by the 18th. 

    Thanks for the chuckle.

    Dave





     

     

  • Posted By kathleennelson on 03 Nov 2009 04:06 PM

    FPT done, but the number is so low I am embarrassed to post it!!! I honestly thought I had better fitness than the test showed. Wondering if np numbers will be greater the more weight one carries? I was having a convo this am with the company who made my trainer and he said that because I am small, 115 lbs, ,my np is going to be much less than someone who weighs more....makes sense to me. So, I'm thinking ok that is why my numbers are so low!!! Made me feel somewhat better. Any small girl peeps relate to this?

     

    That makes perfect sense, lil peeps, lil numbers regardless of how strong they are.  Comparing raw numbers is silly for a bunch of reasons and one of the biggest is size/weight.  Obviously someone who is 115 pounds is not going to push as many watts as someone like me who weighs 70 pounds more.  Some of the other reasons is that not everyone tests in the same environment, bikes are different, some inside, some outside, PM's are different, some people have ergomo's etc.  I used to meet people and be super intimidated to ride with them based on FTP or w/kg but have learned that it really does not mean that much out on the road.  

    Much like using an imperfect scale, it does not really matter what the number is, just that it is trending in the desired direction.  The point of posting numbers is so that we can all feed off of each other.  There is no judgment here.  Do not be intimidated under any circumstances.

     

  • Posted By kathleennelson on 03 Nov 2009 04:06 PM

    FPT done, but the number is so low I am embarrassed to post it!!! I honestly thought I had better fitness than the test showed. Wondering if np numbers will be greater the more weight one carries? I was having a convo this am with the company who made my trainer and he said that because I am small, 115 lbs, ,my np is going to be much less than someone who weighs more....makes sense to me. So, I'm thinking ok that is why my numbers are so low!!! Made me feel somewhat better. Any small girl peeps relate to this?





     

    Small girl peep here---we are going to put out less watts because we have less muscle mass. For example, my DH has an FTP that's 120 watts higher than mine. However, he's 6'3" and 220 lbs. Our power to weight ratios are about the same so I can catch him on steep hills.

    Don't be embarrassed to post your numbers! We all have to start somewhere and you will not recognize yourself (or your FTP) at the end of OS!

  • Re-posting here to be in the new school main thread.

     

    Well that was fun...ahem.

     

    In retrospect, I could have gone a bit harder - I suppose the question is just how much. I took a bit of a conservative approach - tried to bump it up to 210 for the second, but minutes 5-9 of the 2nd set seemed liked the longest ones of my life, so I backed off a bit because I didn't like how things were trending.

     

    In running, when I couldn't go any faster, I used to ask "was it legs or lungs?" In this case legs were definitely the limiter. Time to get used to hurting!

     

    ----

    42:

    Duration: 42:00

    Work: 504 kJ

    TSS: 68.7 (intensity factor 0.991)

    Norm Power: 203

    VI: 1.01

    Pw:HR: 2.32%

    Pa:HR: 3.05%

    Distance: 13.192 mi

    Min Max Avg

    Power: 0 325 200 watts

    Heart Rate: 139 178 171 bpm

    Cadence: 32 107 92 rpm

    Speed: 0 22.1 18.8 mph

    Pace 2:43 0:00 3:11 min/mi

    Crank Torque: 0 281 183 lb-in




    1st 20:

    Duration: 20:03

    Work: 247 kJ

    TSS: 33.5 (intensity factor 1.001)

    Norm Power: 205

    VI: 1

    Pw:HR: 4.86%

    Pa:HR: 4.37%

    Distance: 6.395 mi

    Min Max Avg

    Power: 149 276 205 watts

    Heart Rate: 138 177 168 bpm

    Cadence: 74 100 92 rpm

    Speed: 14 20.8 19.1 mph

    Pace 2:53 4:17 3:08 min/mi

    Crank Torque: 0 233 187 lb-in




    2nd 20:

    Duration: 20:02

    Work: 248 kJ

    TSS: 33.8 (intensity factor 1.007)

    Norm Power: 206

    VI: 1

    Pw:HR: 2.67%

    Pa:HR: 1.82%

    Distance: 6.388 mi

    Min Max Avg

    Power: 0 325 206 watts

    Heart Rate: 155 178 174 bpm

    Cadence: 46 107 92 rpm

    Speed: 0 22.1 19.1 mph

    Pace 2:43 0:00 3:08 min/mi

    Crank Torque: 0 281 188 lb-in
  • Now I understand!!!!!!  You can't hide from the powermeter.  First test and first prolonged time in new pain cave.


    Duration: 42:03

    Work: 373 kJ

    TSS: 69.7 (intensity factor 0.997)

    Norm Power: 154

    VI: 1.04

    Pw:HR: 7.64%

    Norm Power 154 felt like alot more while I was testing???

     

  • Ok. That f**k'n hurt.

    The good news .. I finished it without keeling over.

    The bad news ... I lost some ground off my max of this year. I can't believe I actually held 10 more watts during an Oly and ran a 10k afterward. Of course it was on a different bike, outdoors, and with a different powermeter. So down 25 watts, but really can't compare the 2 numbers due to the differences.

    Definitely lost steam on the 2nd interval. That's OK. It's all up from here.

    So, recalibrating my FTP, is 231 indoors on my CT. Glad that is over!

    Entire workout (225 watts):
    Duration: 42:05
    Work: 569 kJ
    TSS: 57.6 (intensity factor 0.906)
    Norm Power: 231
    VI: 1.03
    Pw:HR: n/a
    Pa:HR: n/a
    Distance: 14.599 mi
    Elevation Gain: 177 ft
    Elevation Loss: 10 ft
    Grade: 0.2 % (166 ft)
    Min Max Avg
    Power: 42 298 225 watts
    Cadence: 45 96 85 rpm
    Speed: 6.7 22.6 20.8 mph
    Pace 2:40 8:56 2:53 min/mi
    Altitude: 0 167 80 ft
    Crank Torque: 57 290 223 lb-in


    Interval #1:
    Duration: 20:00
    Work: 287 kJ
    TSS: 29.4 (intensity factor 0.939)
    Norm Power: 239
    VI: 1
    Pw:HR: n/a
    Pa:HR: n/a
    Distance: 7.226 mi
    Elevation Gain: 73 ft
    Elevation Loss: 1 ft
    Grade: 0.2 % (72 ft)
    Min Max Avg
    Power: 158 298 239 watts
    Cadence: 66 94 88 rpm
    Speed: 16.2 22.6 21.7 mph
    Pace 2:40 3:42 2:46 min/mi
    Altitude: 0 73 38 ft
    Crank Torque: 196 290 230 lb-in

    Interval #2:
    Duration: 20:00
    Work: 273 kJ
    TSS: 26.8 (intensity factor 0.897)
    Norm Power: 229
    VI: 1
    Pw:HR: n/a
    Pa:HR: n/a
    Distance: 7.025 mi
    Elevation Gain: 99 ft
    Elevation Loss: 9 ft
    Grade: 0.2 % (90 ft)
    Min Max Avg
    Power: 57 266 228 watts
    Cadence: 76 96 84 rpm
    Speed: 6.7 22.4 21.1 mph
    Pace 2:41 8:56 2:51 min/mi
    Altitude: 76 167 122 ft
    Crank Torque: 64 283 229 lb-in

    Rest:
    Duration: 2:03
    Work: 8 kJ
    TSS: 0.2 (intensity factor 0.237)
    Norm Power: n/a
    VI: n/a
    Pw:HR: n/a
    Pa:HR: n/a
    Distance: 0.337 mi
    Elevation Gain: 4 ft
    Elevation Loss: 0 ft
    Grade: 0.2 % (4 ft)
    Min Max Avg
    Power: 42 191 66 watts
    Cadence: 45 86 68 rpm
    Speed: 7.5 16.8 9.8 mph
    Pace 3:34 8:03 6:07 min/mi
    Altitude: 73 76 75 ft
    Crank Torque: 57 213 82 lb-in

  • Posted By John Stark on 03 Nov 2009 04:12 PM
    Posted By Jeremiah on 03 Nov 2009 03:46 PM

    crawling from the floor to the computer...

     

    ya, it was bad. Got dizzy and my stomach was flipping in the second 20...made it for 30 minutes and had to get off the bike and lay down...just not happening. Re-testing tomorrow...lets hope for Mojo


    Dude, I have a route around a local man-made lake that I use for testing sometimes.  I had such a horrible test one time that I was on my way to the dock to throw my bike into the lake.  I was that pissed/crushed/humiliated.  Luckily got a call from fellow EN member out of the blue and she talked me off the dock. 

    We have all been there.  Maybe take a couple of days before the next test just to get yourself psyched.  Then you will be ready to ROCK! 

    John

     





     

    I needed that big time.

    Thanks so much...made my night...really image



     

  • I was pretty sure with all my(barefoot) running and little biking since IMWI that I'd drop like a rock. Hated the test (like always!) but I'm ok with the results:

    10/08 FTP 225
    9/09 FTP 266- for IMWI
    11/2/09 FTP- 253- now

    Work works! It's nice to start 28W above last year. Thanks RnP!
    John
  •  Managed an FTP of 221 watts for NP over the 42 minutes last night. Same as my last test before IMLP, but down a little from my season best of 240 which was right after the OS. Went 234 for the first 20 and then faded a bit on the second 20 so there is much opportunity to improve rapidly. Toss in some "denominator" work and my watts/kg will be sky high by next season.

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