FTP test .... is it important?
zest28
Posts: 403
I am new to indoor training and I did a FTP a few weeks ago when I started. As all structured workouts were too easy for me, I decided to manually increase my FTP by 50 watts in order to get a descent workout. I can now complete all structured workouts were I feel drained after a structured workout session (but still able to finish them).
Is this a good way to set the FTP? I really do not feel motivated to do an other FTP test as it is not fun to do. So I am wondering if I can get away by setting the FTP level based on how easy / hard the structured workouts are.
Is this a good way to set the FTP? I really do not feel motivated to do an other FTP test as it is not fun to do. So I am wondering if I can get away by setting the FTP level based on how easy / hard the structured workouts are.
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Other question is how is your power output being measured, do you have a proper power meter? Trainers will estimate your power but this can be miles out (and inconsistent from one ride to the next, depending on the type of trainer).
However I am wondering if I can adjust the FTP based on the difficulty of the workouts as I do not feel motivated to do an other FTP test again.
Lack of fan would definitely play a part. And possibly practice. If it's your first then you'll be more likely to bail out earlier.
The danger is that not all workouts should be hard. It's very easy to burn yourself out
You need to repeat the test in a few weeks to see where you are.
After you have done a few tests it gets quite easy to set FTP - I can guess mine to <5 watts usually.
I'd probably recommend doing another at some point to get the feel for it. Now you've got the fan it should be a bit less unpleasant... maybe.
There’s a world of physical discomfort and pain to endure whilst your mental resilience will also need to increase at the same rate for your body to accrue the adaptations that are sought.
Desmond Tutu
Do a ramp test, for 90% of people they will give an FTP result which is correct (or at least within 10%) and it only lasts 30mins max.
I wonder how the OP will react if they ever hit their actual FTP?
Desmond Tutu
Also my average power over that entire ride was pretty much spot on with the power that Zone 2 indicates.
So it seems that FTP test is not needed as long as you know at what power you can complete the structured workouts before failing them.
As you’re new to indoor training and you asked a question, why don’t you digest some of the informed responses?
It’s clear from your comments you haven’t a clue about the science, methodology or structure of indoor training.
Desmond Tutu
The 1st training program I was one was waaaaaaay too easy for me. I had to artificially boost my FTP alot to have any challenge. If I didn‘t boost my FTP artificially, I would have seen no gains at all.
Now this new training program is great for me. For this one I have to use my FTP (which i get from Zwift races). I do not artificially boost my FTP for this one as I have to go threw my pain barrier and suffering like hell already.
I am quite pleased with my results so far over these 2 months. Only need 9 Watts more to hit my FTP target for this year already
Also I get my FTP scores from races as it seems I can deliver more power during races (I guess I am more motivated when trying to win).
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In the "Less than an hour to burn" section in Zwift, which also includes https://whatsonzwift.com/workouts/less-than-an-hour-to-burn/emilys-short-mix/ (which is a really quite intensive little session, with that final 9min block being rather testing if you have used a decent FTP estimate).
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Overall, the good ole way of choosing a relatively long hill (ideally 20 minutes or longer, but could be less) and see how fast you can go up, then working your FTP from there using a calculator might give you a more reproducible value. A calibrated power meter will give you a better estimate than a calculation based on time and mass.
For comparison, I tend to churn out very reproducible times going up hills.
Ultimately, the better FTP value is the one you can reproduce, rather than the one that you got out of the blue once and if the reproducible one is 20 Watts lower, then so be it.
Finally, if the ultimate goal is to produce power outdoors, then you might as well measure numbers produced outdoors rather than in a "lab".
Ultimately though, all workout sessions are based on your stated FTP - so you could do with recording an accurate FTP on the device you're using for working out - no point doing it on the road and then using it on the turbo - or the other way around.
But, it does depend what you're intending to get out of it - if you're not bothered about your FTP, then just plug in a number that works for you ...
I bet Froome is sh1tting himself.
Desmond Tutu
I have a friend who bought the watt bike about one year ago... since then he's been cycling outdoors a handful of times... literally... previously he was doing 8K miles per year
2. I have been doing HIIT outdoors based on my own power rather than FTP so I am not new to this. (only new to turbo training though. But I like it so far)
To give you an example how silly workouts based on FTP is, I remember I was doing a maximum effort interval session based on my FTP. But those power numbers are way too low because my top end is huge. These type of intervals I have been doing outdoors with much much bigger numbers as I can drop big Watt bombs easy. No surprise I was super fresh still after this indoor session.
Sweet spot training is pretty good based on my indoor FTP though which is what I am focussing on now indoors. I will save the top end work with my own interval sessions outdoor later.
3. Considering that Froome is a GC, his top end is pretty weak. So his top end workouts would look totally different than Cavendish for example who has got a huge top end. If you think Froome and Cavendish need the exact same maximum effort interval session (which is what the FTP number describes), then I don't know what to say.
Haha, I have the same problem as your friend. I hardly ride outside anymore.
I am a bit concerned that my very long ride ability will drop off, so I will be forced to go outside and do some seriously long rides again most likely.
I am not sure. You have no chance.
A lot of platforms base all your intervals on FTP only which is wrong (as you've pointed out). The Sufferfest makes you test the main 4 zones (5s, 1m, 5m and FTP) in one test and then sets your sessions using these numbers.
Person A could have a huge sprint power and a modest FTP
Person B could have a tiny sprint power but a Huge 5min power and the same FTP as Person A
The same workouts wouldn't work for both of them:
https://thesufferfest.com/blogs/training-resources/is-your-training-app-accurate?fbclid=IwAR1DJ9LyLLPrn3yvM7yg_ogLnDMdC1cwTVpEJdGvWRY2CzF7ZaqfmC9rDz4
Although I'll admit I don't really do sub 1 minute. VO2-type intervals for 2-5 mins is more "useful" on the road.
In my experience, frequency trumps duration. I.e., riding 1hr 5 times a week is better than riding 5hr once a week.
In any case, so long as you know you are going to be comfortable in the saddle over those durations, it's all about pacing, eating, and psychology.