Impromotu outdoor FTP test!!
I set out to do Saturday's 180 min HIM plan ride today (part of my "modified JOS").
The workout started with 2x20'(5') @z4, but 16' into the first z4 I decided it was time to get an outdoor FTP to turned the recovery interval into 2' and got the FTP measured.
The new FTP (outdoor) is 248 watts, up from 235 (indoor) in week 14. That is a pretty hefty 6% higher, so I'm not sure if I should change my FTP in WKO and be resigned to struggling to make 95% on the indoor intervals (and never hitting z5 of 298!!). Although perhaps my indoor FTP was due for a bump too, so the numbers may not be so different.
Edit...the 248 works out to 3.96 watts/kg. Close enough to call it 4.0, right? Woo hoo!!
The strange part is that every time I looked down at the dial I could have sworn I saw >250 and in many case >270…but perhaps I tended to look down only when turning up the heat a bit.
Overall FTP test results…in 5-minute increments, EN-style (42' FTP of 248 per WKO):
Interval 1 (NP 252): 252, 249, 250, 257
Interval 2 (NP 250): 250, 242, 248, 256
Interval 1 (NP 252): 252, 249, 250, 257
Interval 2 (NP 250): 250, 242, 248, 256
Clearly I was losing it in the middle 10' of the second interval. But I managed to salvage the last 5 minutes. In fact I went over a major bump and my seatpost slipped with about 2' to go in the second interval so perhaps the lower saddle position gave me the bit of extra power I needed.
Some more detailed data:
| INTERVAL 1 (20:02) | ||||
| NP | VI | Avg HR | Max HR | |
| 0-5' | 252 | 0.99 | ||
| 5'-10' | 249 | 1.02 | 151 | 157 |
| 10'-15' | 250 | 1 | 153 | 158 |
| 15'-20' | 257 | 1 | 158 | 161 |
| Overall | 252 | 1.01 | 157 | |
| INTERVAL 2 (20:02) | ||||
| NP | VI | Avg HR | Max HR | |
| 0-5' | 250 | 0.99 | 157 | 161 |
| 5'-10' | 242 | 1 | 158 | 161 |
| 10'-15' | 248 | 1.01 | 160 | 163 |
| 15'-20' | 256 | 1 | 165 | 171 |
| Overall | 250 | 1 | 161 | 171 |
I was pretty shot by the end of the test but I went on to ride another 2 hours including 5x15' @z3, so probably there were a few more watts I could have dug for. But I don't think I would have said that when the clock was "going backwards" at 18' of each interval. So the test is good enough for me to be valid.
I posted about the whole ride here: http://members.endurancenation.us/G...fault.aspx
Cheers,
Matt
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Comments
You rock, you were due. When I look at your posting, all you indoor stuff was IF 1.03-1.05, you can do even more outside. Wait until you settle riding outdoors. Congrats.