calculating FTP from MMP

ric/rstsport

you don't *need* to keep the cadence at a constant while doing a MAP test.

Note that for a MAP test the ramp rate isn't 20 W/2mins, but 20 W/min (elite males), 15 W/min (females) and 25 W/min (non-elite males).

what are you trying to achieve with your cycling? what are your goals?

ric

carrock

Ric/RSTSport wrote:

you don't *need* to keep the cadence at a constant while doing a MAP test.

Note that for a MAP test the ramp rate isn't 20 W/2mins, but 20 W/min (elite males), 15 W/min (females) and 25 W/min (non-elite males).

what are you trying to achieve with your cycling? what are your goals?

ric

I am going up Teide in Feb and possibly up Ventoux in Sep. Also have few sportives booked. My wife is 5 stone lighter and consistently drops me up hills. My ultimate goal is to get to around 4w/kg which will allow me to perform respectably in sportives. To do this I need to get down to 13 stone, which is doable, and get my FTP up to 300w, which may or may not be achievable. That's it.

ric/rstsport

it'd depend what your training is currently like, and your trainability etc. that's a pretty large increase and a substantial task (massive power increase and significant weight loss).

carrock

Ric/RSTSport wrote:

it'd depend what your training is currently like, and your trainability etc. that's a pretty large increase and a substantial task (massive power increase and significant weight loss).

Yes. I will follow the training plan included in the wattbike manual, but just trying to nail my MMP and Max HR as everything in the plan is calculated on percentage zones of HR and MMP.

I have the time and discipline to follow a structured incremental plan so will see where where it leads.

Appreciate the help and advice so far.

davidof

carrock wrote:

Then I did a ramp test after a warm up, starting at 120W and ramping up by 20w every 2 minutes. The ramp test took about 8 minutes, but I just couldn't get any higher than 260w. I didn't change the input load I just increased my cadence from about 60 rpm to about 95rpm so perhaps keeping a constant cadence and increasing the input load would be required.

I would suggest you have your answer more or less (and noting all of Ric's points). Your FTP is currently around 205 watts. Calculate your training levels and start your training program then come back to the FTP/Ramp test a bit later (say next month) when you have a bit more cycling under your belt.

I think Ric? has suggested in the past using microramps - 5 watt increments every 12 seconds in your case, so you don't have sudden power jumps. You will have a cadence that is optimum for you. Your cadence may be lower to start with as newer cyclists are generally less efficient peddlers but frequently 90rpm is quoted as a target cadence. I will maintain that you will be close to your max heart rate at the end of the test if you have done it properly, that is (excluding factors such as tiredness) above 150bpm for you.

I've seen some very big cyclists going up the Ventoux so you may have less work than you think.

ric/rstsport

if you're following a plan, and trying to lose weight, significant weight, why on earth are you doing squats and lunges etc.

carrock

I do weightlifting/ circuit training to maintain all round muscle mass. Bluntly, I don't want to look like a Chris Froome. I would be rather be as good on a bike as I can be at 13 stone than slightly quicker at 11 stone.

I don't think anyone should be looking to deliberately lose muscle mass for the sake of increasing cycling performance unless he/she is racing professionally......just my opinion obviously.....

carrock

davidof wrote:

carrock wrote:

Then I did a ramp test after a warm up, starting at 120W and ramping up by 20w every 2 minutes. The ramp test took about 8 minutes, but I just couldn't get any higher than 260w. I didn't change the input load I just increased my cadence from about 60 rpm to about 95rpm so perhaps keeping a constant cadence and increasing the input load would be required.

I would suggest you have your answer more or less (and noting all of Ric's points). Your FTP is currently around 205 watts. Calculate your training levels and start your training program then come back to the FTP/Ramp test a bit later (say next month) when you have a bit more cycling under your belt.

I think Ric? has suggested in the past using microramps - 5 watt increments every 12 seconds in your case, so you don't have sudden power jumps. You will have a cadence that is optimum for you. Your cadence may be lower to start with as newer cyclists are generally less efficient peddlers but frequently 90rpm is quoted as a target cadence. I will maintain that you will be close to your max heart rate at the end of the test if you have done it properly, that is (excluding factors such as tiredness) above 150bpm for you.

I've seen some very big cyclists going up the Ventoux so you may have less work than you think.

Great thanks.

ric/rstsport

carrock wrote:

I do weightlifting/ circuit training to maintain all round muscle mass. Bluntly, I don't want to look like a Chris Froome. I would be rather be as good on a bike as I can be at 13 stone than slightly quicker at 11 stone.

I don't think anyone should be looking to deliberately lose muscle mass for the sake of increasing cycling performance unless he/she is racing professionally......just my opinion obviously.....

but weight lifting will have a detrimental effect on your cycling, such that your already lofty goal will become harder to achieve.

weights (etc) will cause you fatigue which will last for days. this will impact on the cycling you can do and delay your progression.

even if you don't want to lose muscle mass i wouldn't work on increasing it (for your goals), plus, you'll expend more energy from cycling than weights.

obviously, at the end of the day it's up to you what you do.

carrock

its a case of divided priorities I guess. I only have max 10 hours week to train. I train for an hour at the gym on sun, tues and fri. Mon and thu on the wattbike after work. Saturday a long steady cycle out on the road- perhaps 40 miles. Wed is rest day as I am usually away on business.

I now have enough info to train for a couple of months and will post back on how things develop.-
Many thanks to all for help and advice- much appreciated.