FTP too high?
So, first time posting on here, be gentle!
I am off to the Alps in May, and wanted to build up some (any) fitness in advance, so signed up for Zwift's "Build me up" plan.
As part of this, I did a ramp test, which identified an FTP of 170W - higher than previous FTPs identified using normal tests. I was utterly spent at the end of the test, and quite shocked (and pleased) at my score - over winter, training has been weekly Zwift sessions plus two weekend gravel rides in the woods (Chilterns).
However, the other day I did a session on Zwift, and I just couldn't do it - it was 90 mins and I bailed after 30 mins or so, couldn't get near the required power. Might my FTP be too high?
It's just a hill. Get over it.
Comments
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My experience of Zwift’s ftp test is similar. Numbers about 15% above previous on another platform, then couldn’t hold over/under efforts on interval sessions .
I only ever use the workouts anyway so just notch the effort down a bit. I have improved over a couple of rainy weeks though.
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i'd guess the shorter/fiddlier the tests are, the more susceptible they'll be to how you cope with the test day to day, being a bit tired/hungry/ill/hungover/whatever will affect how hard you can push
imo just do a ramp test on a regular basis, on the same day/time monthly or every fortnight for instance, that'll give you a reasonably stable way to track progress, it doesn't really matter what the number is, just whether it's going up
on long rides with a lot of climbing you won't be anywhere near ftp, it's more a matter of endurance (and managing food+drink), do some training for the longer efforts you'll be making,
my bike - faster than god's and twice as shiny1 -
Yes, use FTP for training purposes but don't get too hung up on the number. If my experience of the Alps is anything to go by you will more likely be climbing for 1 to 2 hours at 2.5 W/kg. Best to train for that.
Also, without wishing to be rude but if you are carrying excess weight then now is the time to go on a diet. 3 kgs lost at 2.5 W/kg is 7.5W gained. You might not want the speed but making it easier makes it more enjoyable.
The above may be fact, or fiction, I may be serious, I may be jesting.
I am not sure. You have no chance.Veronese68 wrote:PB is the most sensible person on here.0 -
I'm carrying plenty of spare timber, so that's in progress. I've dropped my FTP on Zwift, it just felt too high - I couldn't sustain Sweet Spot, so that's not how it's supposed to be.
I dream of 2.5W/kg...
It's just a hill. Get over it.0 -
Oh! Bearer of bad news I'm afraid. 😢 Try Zwift du Alpe (?) for a trial of what's ahead of you. Now here's the worrying (and important) part, use the trainer difficulty set at 100%. 😱🚴🚴🚴 My guesstimate is that you will need 2.0 W/kg just to keep moving.
The above may be fact, or fiction, I may be serious, I may be jesting.
I am not sure. You have no chance.Veronese68 wrote:PB is the most sensible person on here.0 -
I've done Alpe de Zwift in the past, set a new world record for the slowest time ever.
I always ride at 100%.
It's just a hill. Get over it.0 -
That's good, even if slow. At least you have a rough idea of what's ahead of you. I pity those who ride Zwift at 50% and expect IRL to feel the same.
The above may be fact, or fiction, I may be serious, I may be jesting.
I am not sure. You have no chance.Veronese68 wrote:PB is the most sensible person on here.1 -
Which climbs are you planning on doing SS?
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Hiya, Alpe d'Huez is the ultimate goal. Other than that, anything that counts as a 'mountain'!
It's just a hill. Get over it.0 -
If you are only planning the one ascent, then if you go slow you'll soon be looking for another route. 😉
Use Google Earth. Le Bourg-d'Oisans is surrounded by mountains.
The above may be fact, or fiction, I may be serious, I may be jesting.
I am not sure. You have no chance.Veronese68 wrote:PB is the most sensible person on here.0 -
The hardest part of the Alpe is from turn 21 to turn 16. Just go steady, find your own rythym and soak it all up.
You could consider doing that bottom part, then turning right and going along the balcony road before descending back to the valley and then do the whole Alpe the next day.
You also have the Croix de Fer / Glandon climb on your doorstep which is fantastic, plus the climbs to Oz en Oisians and Vaujany. Then there's La Berarde. Lots of great climbs around there.
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Col D'Ornon on the other side of the valley to Alpe D'Huez would be a great warmup.
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Hopefully you are using something like https://intervals.icu/ (donate-ware bike stats site) to monitor your training ahead of the trip, plug in your current levels for FTP and estimated Lactate Threshold Heart Rate in the settings.
Rememebr to ease off on intensity as trip date approaches, so that your "form" (fitness - fatigue) is positive when you head out, which should make your legs feel fresh for those alpine rides.
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