Home November ‘09 Outseason

Week 1 FTP Numbers Thread

2

Comments

  • 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?

    I'm the opposite of a small girl. I'm 6'5" and 235lbs. And I'm a boy, thank God. My ft is 305. Not a big deal at all for someone my size. I know guys who weigh 155 with higher numbers.

    All you need is a consistent number from which to work. it could be 12 or it could be 12000- it doesn't matter. As Al Einstein said, it's all relative and he made like a gazillion dollars in physics!!!!

    These tests are crapola in a way. They cannot define one's real strength and fitness or tri ability any more than a bench press test can determine a great football player.  Just take that number and work from it. Especially if you and/or it is small, the gains will be huge and that's the main thing. Percentage of growth is the main thing. You'll kick ass! Good luck! 



     

  • And while I'm at it, anybody who bags on their first test- I'm surprised it doesn't happen more often.

    The length of our ft protocal testing is twice that of most cyclist testing formulas and requires a mental approach that includes a certain amount of pacing and strategy, just like racing a time trial, which is the point. It is really easy to blow up early and panic and screw the pooch. (Sorry dog lovers) Don't worry about it and if you want to bag, bag early so you can recover and redo in a day or so. 

  • 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?



    Card carrying charter member of the L'il Peep Mafia here.  Don't worry about comparing your numbers to anyone else.  In fact, I'd bet your FTP is better than mine right now!!!  I won't test until I really start the OS in Jan, but I'd guestimate my FTP is somewhere in the 145 range right now.  

    In addition- like folks have been saying- you kinda get better at doing these tests as you go along.  You understand how to pace yourself and you begin to get used to accepting the suffering that it takes.  So don't sweat it!

  • Oh thank god the girls are posting today! This is my 2nd OS but 1st with a PM and I did my first 2x20 test this morning. (I ran a half marathon on Sunday so I gave myself Monday off.) I'm crunching the budget numbers to finagle purchasing WKO+ in the next few weeks so for now I'm going off of my average in Power Agent....and my FTP is about 151. So given that 1) I'm still tired from the race, 2) I'm new to the FTP tests (though I think I did okay - my average watts for the 20 min intervals were almost the same), and 3) it was indoors on the trainer before breakfast, I'm feeling better that I'm not close to matching the boys' numbers. Girl power!

     

  • Completed my test today. Forgot how brutal this is. First time riding this hard since prior to Wisconsin this year. Minimal riding since Ironman. Got in a cycling accident back in September and took a nice break from riding. I've dropped about 20 watts in my FTP which is not surprising. Data is below. Hit the wall a bit on my second 20. Got some work to do this out season but that's why we're here...

     


    Duration: 42:24

    Work: 666 kJ

    TSS: 63.6 (intensity factor 0.948)

    Norm Power: 266

    VI: 1.01

    Pw:HR: 10.24%

    Pa:HR: 7.28%

    Distance: 12.202 mi

    Min Max Avg

    Power: 52 504 262 watts

    Heart Rate: 136 184 175 bpm

    Cadence: 55 162 84 rpm

    Speed: 8.5 21.6 17.2 mph

    Pace 2:46 7:06 3:29 min/mi

    Hub Torque: 30 156 100 lb-in


    1st 20:

    Duration: 20:18

    Work: 343 kJ

    TSS: 34.2 (intensity factor 1.006)

    Norm Power: 282

    VI: 1

    Pw:HR: 9.04%

    Pa:HR: 12.16%

    Distance: 6.124 mi

    Min Max Avg

    Power: 166 366 281 watts

    Heart Rate: 136 184 175 bpm

    Cadence: 65 162 87 rpm

    Speed: 15 20.8 18.1 mph

    Pace 2:53 4:00 3:19 min/mi

    Hub Torque: 69 130 103 lb-in


    2nd 20:

    Duration: 20:04

    Work: 305 kJ

    TSS: 27.4 (intensity factor 0.905)

    Norm Power: 253

    VI: 1

    Pw:HR: 0.84%

    Pa:HR: 1.78%

    Distance: 5.615 mi

    Min Max Avg

    Power: 52 504 254 watts

    Heart Rate: 147 184 176 bpm

    Cadence: 55 147 80 rpm

    Speed: 8.5 21.6 16.8 mph

    Pace 2:46 7:06 3:35 min/mi

    Hub Torque: 30 156 100 lb-in


    Entire workout (239 watts):

    Duration: 53:16

    Work: 765 kJ

    TSS: 73.7 (intensity factor 0.911)

    Norm Power: 255

    VI: 1.07

    Pw:HR: 22.45%

    Pa:HR: 24.37%

    Distance: 14.754 mi

    Min Max Avg

    Power: 0 639 239 watts

    Heart Rate: 0 185 160 bpm

    Cadence: 34 162 84 rpm

    Speed: 0 26.2 16.6 mph

    Pace 2:17 0:00 3:37 min/mi

    Hub Torque: 0 161 92 lb-in

     

     

     

     

     

    42 Minute Test:

  •  I forgot how much those test suck! Almost blacked out at one point Down 10 watts from Imoo. I've ridden my bike for about an hour total since IMOO. Pretty happy with the starting point.....

     


    Selection: Duration: 42:02 Work: 588 kJ TSS: 64.3 (intensity factor 0.958) Norm Power: 237 VI: 1.02 Pw:HR: n/a Pa:HR: n/a Distance: 14.108 m

     

    Just to piggy back on some comments above. Last OS I bailed in the middle of tests all the time. Its times all your mentally fu to make it through a test. Some days it just isn't there. Never be scared to post your numbers, its fun to see the big gains everyone puts up....

     

  • Looking at y'all's FTP's I gotta lotta work to do - good thing I'm in da haus.

    FTP 218

    first 20' - 230; second 20' - 204 (and fading fast)

    I am friggin WRECKED. that ranks up there with the least enjoyable 42 minutes of exercise I can remember.
  •  

    Great to hear how everyone did!

    I did my test outside - 1) because it was just too pretty a day not too 2) I found a perfect place to go to do a test outside and just HAD to test fly it before I am stuck inside all winter!!! So I am sure I did not do myself any favors by not testing on the trainer - oh well - if your gonna be stupid you gotta be tough! Guess I will be gettting tough

    So 168 is my number! Let the fun begin

    Robin

  • Did FTP test on Monday using my ergomo pro and indoor turbo trainer. Had an amazing result. Didn't ride on the rivet and had a FTP that, when cross referenced against Allen & Coggans power profile output, made me a World Class athlete- yipee!! However, as I knew during the test, the numbers were wrong.

    I had calibrated the offset sensor in advance of the test but it was still wrong.

    So...I had to psych myself up to re-test yesterday. I performed the offset sensor test a few times to minimise any chance of error and retested. I was tired at the start but that was nothing like how I felt at the end - completely wiped out. While the numbers weren't as good as yesterday (I'm no longer a world class athlete) my FTP is 304W I only hope that value is correct.

    Fergus
  • That sucked! I've got mixed feelings about this test. First of all I expected a decent bump based on the ABP rides I've been doing the last couple months. However, I haven't been spending a lot of time on the trainer and this morning was brutal. I almost bagged it 5 minutes into the first 20, at the half way, and a couple more times in the second 20. So, I stuck it out. Special thanks to John Stark! On Monday I had no speciic plans to even test this week. I wasn't in a good place mentally.

    Current FTP is 215. That's 7 watts down from my last trainer test. I've pushed this number for 2 hours outside recently. The trainer is much harder. Nowhere to go but up. I started the last OS at 175!

    Power-Tap #1:

        Duration:      20:00

        Work:          272 kJ

        TSS:           34.8 (intensity factor 1.021)

        Norm Power:    227

        VI:            1

        Pw:HR:          n/a

        Pa:HR:          n/a

        Distance:      7.421 mi

            Min    Max    Avg

        Power:           158    323    226     watts

        Cadence:         81    134    93     rpm

        Speed:           16.9    23.1    22.2     mph

        Pace             2:36    3:33    2:42     min/mi

        Crank Torque:    119    310    206     lb-in



    Power-Tap #2:

        Duration:      1:58

        Work:          11 kJ

        TSS:           0.6 (intensity factor 0.433)

        Norm Power:    n/a

        VI:            n/a

        Pw:HR:          n/a

        Pa:HR:          n/a

        Distance:      0.501 mi

            Min    Max    Avg

        Power:           0    180    92     watts

        Cadence:         35    186    99     rpm

        Speed:           5.4    22    15.3     mph

        Pace             2:44    11:06    3:56     min/mi

        Crank Torque:    0    381    85     lb-in



    Power-Tap #3:

        Duration:      20:02

        Work:          248 kJ

        TSS:           29 (intensity factor 0.932)

        Norm Power:    207

        VI:            1

        Pw:HR:          n/a

        Pa:HR:          n/a

        Distance:      7.228 mi

            Min    Max    Avg

        Power:           20    294    207     watts

        Cadence:         68    153    89     rpm

        Speed:           17.5    23.7    21.6     mph

        Pace             2:32    3:25    2:47     min/mi

        Crank Torque:    0    298    197     lb-in



    Entire workout (209 watts):

        Duration:      42:40

        Work:          534 kJ

        TSS:           66.4 (intensity factor 0.966)

        Norm Power:    215

        VI:            1.03

        Pw:HR:          n/a

        Pa:HR:          n/a

        Distance:      15.255 mi

            Min    Max    Avg

        Power:           0    323    209     watts

        Cadence:         30    186    91     rpm

        Speed:           3.2    23.7    21.5     mph

        Pace             2:32    18:34    2:48     min/mi

        Crank Torque:    0    381    194     lb-in

     

  • Tested yesterday on the Computrainer. With last years O/S experience, a number of boogered tests and lessons learned behind me I executed this one well with regard to pacing to stay consistent through the 2x20. One thing that doesn't change. These tests seem to defy laws of nature in that during the last 5-10 minutes of the 2nd set time seems to stand still and even move backwards. I didn't think the last 5' were ever going to end. Bottom line: FTP = 260.

    Not going to compare this value to this time last year, last time I tested before LP, etc. A lot has changed since then and the number is what the number is. Time to focus on pushign it higher.

    @ Matt. Great job finding the mojo/motivation, getting it done, hanging in there. Onwards and upwards my friend.

  • Posted By Nemo on 03 Nov 2009 08:38 PM
    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?



    Card carrying charter member of the L'il Peep Mafia here.  Don't worry about comparing your numbers to anyone else.  In fact, I'd bet your FTP is better than mine right now!!!  I won't test until I really start the OS in Jan, but I'd guestimate my FTP is somewhere in the 145 range right now.  

    In addition- like folks have been saying- you kinda get better at doing these tests as you go along.  You understand how to pace yourself and you begin to get used to accepting the suffering that it takes.  So don't sweat it!

     

    U win.....I'm thinking 93 just doesn't seem right?  Wondering out loud if I didn't set up the cpu correctly.....I have been reading about calibrating the pm....not sure what that means exactly.  I haven't found those words used in the manual that came with the pm....how did you calibrate yours?

  • Posted By kathleennelson on 04 Nov 2009 09:40 AM
    U win.....I'm thinking 93 just doesn't seem right?  Wondering out loud if I didn't set up the cpu correctly.....I have been reading about calibrating the pm....not sure what that means exactly.  I haven't found those words used in the manual that came with the pm....how did you calibrate yours?



    Yeah- I'd say 93 doesn't quite seem right either.  Not impossible- but not probable either.  What you are looking for is the procedure to "Zero the Torque".   Go to the Saris website for Power/ Customer Support for a good video on how the process works.  You should be able to find it here:

     

    http://www.saris.com/t-cycleOpsFAQ.aspx#PTfaq14

     

     

  • Posted By Nemo on 04 Nov 2009 10:00 AM
    Posted By kathleennelson on 04 Nov 2009 09:40 AM
    U win.....I'm thinking 93 just doesn't seem right?  Wondering out loud if I didn't set up the cpu correctly.....I have been reading about calibrating the pm....not sure what that means exactly.  I haven't found those words used in the manual that came with the pm....how did you calibrate yours?



    Yeah- I'd say 93 doesn't quite seem right either.  Not impossible- but not probable either.  What you are looking for is the procedure to "Zero the Torque".   Go to the Saris website for Power/ Customer Support for a good video on how the process works.  You should be able to find it here:

     

    http://www.saris.com/t-cycleOpsFAQ.aspx#PTfaq14

     

     Thanks Nemo.  Will reset calibrations and try it again tomorrow

     

  • Can someone explain how to cut and paste the WKO data to a post.  I can not get the data to highlight  Thanks. Dave

  • You need to view workout in journal view (like you homepage). There is a summary box that has all the info for your intervals in it, copy paste from there. In general, I would copy paste the total workout info into your log and into the notes field, as that is easily seen in the calendar view.
  • Thank you. I will try that tonight. Dave
  • EN NorCal FTP Test proving grounds.  Tom Glynn hammering away!

    Just thought I would share where we do the WORK here in NorCal.  Love to see where everyone else tests or pics of their Pain Cave. 

    Enjoy.


  • FTP = 301 Avg HR 162 Time:42 minutes

    Down from 312 a few months ago, but to be expected after de-training from Louisville.

     

    SS

     

     

  • Ok, tested without the "almost puke" experience from yesterday's botched test. FTP=252. DOwn from 271 which is what I raced Lake Placid at....Highest last year was 281 but I really think the 271 is the number.

    Ok, here we go!!

     

     

  • Tested today out on the road. Maiden voyage for the new P4 with a new bike fit from todd up in Rhode Island. Really struggled to generate power in the bars, position has moved from 10cm drop & 75 degree angle on the P3 to 15cm drop and 79deg seat angle. Going to take a while to adapt.

    Net result NP was 238 but I had to stop a few times for Road works so going with 240. That is down from IM Canada of 280watts. Not surprised have not been riding much and have done no intervals, felt like I had the power was easy to sit 270ish for periods of time but just haven't done any hard riding to hold it for long periods.

    Hope to be back at 280 by Jan/Feb and then building for 300 for LP.
  • A couple of days late but I finally got it done. I had Mr. Stark out for moral support and film crew. I was chasing an FTP high of 309 from earlier in the year and was hoping to get close to set up the EN offseason. The weather was perfect and the roads were almost free of cars.

    The hardest part of the test was trying to settle in to the "right" gearing. I ended up with a big gear, grinding away at 80 rpm. I think 85 or so would have been a little easier, but I was happy with the end result.

    First 20 min NP: 314
    2 min. rest: 180
    Second 20 min NP: 309
    42 min NP: 308

    Down one watt from my best, but very happy with the results.

    On to the vDot test!

    tom
  • FTP = 215 w, for 3.1 w/kg. I've fallen like a rock. Nowhere to go but up! I'm historically awful at trainer testing... I guess history repeats itself.

    My goal is (and has been for 2 years) 270 w for a 4.0. My highest test ever was 263 w. Plenty o' work to do.

  • OK Party People

    Team Chavez just completed the hellacious FT tests!!!  Both of us on trainers, ipods blaring in our ears and no words spoken only lots of heavy breathing!!!  So incredibly hard but going in we both said whatever the numbers are is FINE and we can only go up from here.  We felt ready and wanted to get the test DONE and over with..   Ya know what I mean.... enough already with it hanging over our heads.

    Here are my  numbers:

    Carrie:  210  W     (First  20min  213W,  2nd 20 min  212W)   I am shocked how consistent it was.  Other data points rpm 85, HR 169avg,  W/kg = 4.0 ( which does not mean an aweful lot for a little peep but I will be working to raise it all winter anyway) Tested on the tri bike out of the aero bars, eyes GLUED to the little yellow thingy. Steve uses my 700 wheel PT for his bike so tri bike is my only option which I actually prefer.

    I have been with EN for 1 1/2 years.  Started at 172 in Feb 08, then started OS last year at 185 and highest # before LP was 214 so I am THRILLED to be at this starting point.  THARILLED!!!  PHEW that is over.

    I channeled ALL of you as I worked. Thanks for all of your inspiration!

    The team VIBE is LEGIT!!!!

    XO Carrie

     

  • Boy,  this is where all the payoff starts-

    Indoors on trainer - Road Bike

    FTP=202

    Average HR = 128

    Cadence Average = 91

    Carrie and  I sat on the trainers in different rooms connected by an open door about 8 feet apart trying not to interupt the others workout/test..  I had my headphones just in case I might overhear some on her favorite words .... the language of FT tests is profanity. Come to learn she never uttered a syllable. Proud of her.

    Steven

  • Posted By Dan Kerr on 04 Nov 2009 05:43 PM

    FTP = 215 w, for 3.1 w/kg. I've fallen like a rock. Nowhere to go but up! I'm historically awful at trainer testing... I guess history repeats itself.

    My goal is (and has been for 2 years) 270 w for a 4.0. My highest test ever was 263 w. Plenty o' work to do.

    Yeah, you and me both. I've got a serious case of "set-my-goals-super-high-itis" which only means lots and lots o' suffering this winter. Know you are not alone!  image

    P

  • Team Chavez executed the Triple Lindy...I mean the simultaneous FTP test. Impressive and can't wait to hear future tales of OS domination!

    P
  • Glad thats over....

    FTT:
    Duration: 42:06
    Work: 630 kJ
    TSS: 65.5 (intensity factor 0.966)
    Norm Power: 251
    VI: 1.01
    Pw:HR: 3.86%
    Pa:HR: 3.34%
    Distance: 15.869 mi
    Min Max Avg
    Power: 58 379 249 watts
    Heart Rate: 104 193 182 bpm
    Cadence: 34 119 105 rpm
    Speed: 10.6 24.6 22.6 mph
    Pace 2:26 5:39 2:39 min/mi
    Crank Torque: 51 377 201 lb-in

    FTP is 251

    2009 Season Peak was 275 outside
    End of 2008 OS was 251 inside
    Start of 2008 OS was 209

    All in all not bad at all, just picking up were i leaft off last OS, except my HR was 9 beats higher this time around.

    Got some work to do!
  • Very nice to see you join the party, Matt!

  • Posted By mattsull on 05 Nov 2009 06:35 AM

    Very nice to see you join the party, Matt!





     

    Thanks... i would have been here sooner, but I couldn't walk down the stairs to get on my bike with out holding onto the hand rail until this morning so I posponed the test.

    VDOT test isn't going to happen for a bit either, but I'm pretty confident I know what it is.

Sign In or Register to comment.