Congrats on a very nice FTP! It confirms that you are strong at all durations in your age category.
Next step would be the full blown ‘hour of power’ 
That’s what TT riders are experiencing during a 40-50km time trial…
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Haha the 20 minute effort was hard enough! 
Thanks for your guidance! I am excited to start my offseason training with relatively accurate training zones.
Just remember that the FTP number is not an absolute number. Level 4 power (threshold) is 90-105%, so a wide range. If you’re feeling good, you can ride a little harder and see how your HR responds. Likewise, if you’re feeling a little weak, you can ride in the lower part of the level, and still benefit from the workout.
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This issue is why I like to do basic workouts like Seiler 4x8s and treat it like weight training. If it was easy, I do more next time, too hard I’ll make it easier.
FTP tests feel like a waste of time, it’s easy to see progression or regression without them.
I do follow you on that approach but to get correct TSS for the PMC chart, you need an FTP that is in the ballpark.
I do all low intensity by HR and start short duration intervals based on the PDC. Then, just like you do, I add time/number of intervals/intensity to the intervals if it feels too easy.
I’m well past the point of making big gains so I just update it once and a while by going backwards from my interval performance and mostly use the PMC as a sanity check vs. how I feel or as a basic planning tool.
Numbers are good, but they’re only part of the story because as they say, “not all TSS is created equally.”
I came from a swimming background where the process was simple, but produced results based on the effort put into it…you just have to be honest about your effort.
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But that is your specific situation. Don’t forget that there’s a large audience around here from very basic beginners to really seasoned athletes…
And beginners tend to make fast progress, sometimes too fast!
Then you do it more often by using past performance as reference, I guess a more accurate statement would have been “I don’t see much change so I don’t change it often.”
If it did, I would…and like I said, the PMC is just a guide so you can’t rely on it and ignore other factors like outside stress, sleep or illness. I have my entire next season mapped out, but it’s just a basic outline and that’s all it’s going to be because reality has ultimate deciding vote.
The best way to overdo it is relying on numbers instead of how you feel…and if you use actual performance as a metric, it’s impossible to overestimate.
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Absolutely 100% true. The more I read and the more I train the more and more I navigate towards the conclusion the TSS is the biggest cod going. Apart from the total lack of proper weighting of VO2 and NM efforts, how on earth Training Peaks have convinced the endurance sport world that the 5th hour of a 5 hour steady endurance ride has the stress on the body as the first hour is anyone’s guess.
There are also the longer FTP tests devised by Kolie Moore . I find them more accurate and less painful than 20 minute tests; 20 minute power x 0.95 estimated an FTP which I had no hope of maintaining for 30 minutes, let alone longer.
But once I did that every time I did 5 min intervals my eFTP would rise to improbable levels so I set the min duration to 30 mins and now my eFTP after a test is within a couple of watts of my tested FTP.
My 5 min power/weight is in the 79th percentile in my age group according to intervals and my eFTP 60th percentile so it’s possible my short duration power is relatively good (who knows how many people are actually doing 5 min all out efforts though, so maybe those numbers aren’t right). But I suspect the models just aren’t able to predict threshold power from short duration efforts
[quote=“gbleach, post:30, topic:49360”]But I suspect the models just aren’t able to predict threshold power from short duration efforts
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It’s probably more that the result of an FTP test is just the result of that form of FTP test. How much is based on aerobic vs anaerobic power varies between people and tests…just like the demands of any given workout varies.
Then you have workouts that vary in difficulty due to rest periods. As an example: Looking at other people’s TR workouts, they appear to give more rest than seems necessary.
Simple, straightforward, and no wasted days doing FTP tests. Pick an interval length and a power you should be able to complete it at, give it your best shot and revise your approach as necessary. Not sticking the number is fine, the number isn’t the objective, the training stimulus is.
I do like your approach, but I guess this is partly about what the purpose in knowing a number for FTP is. I prefer to know it’s a number that represents the power I can sustain at threshold, with a minimal anaerobic contribution, as this is more useful for understanding what I could reasonably expect to target for eg. a 12.5 mile TT. And also it may help to understand relative strengths and weaknesses although I am not yet very good at turning that into a training plan.
One other thing is that a 40 min test is very similar in stimulus to a 2 x 20 workout, so it’s not really “wasted” time. And you get much better at feeling when you are at threshold, so you have some idea when the old power targets are no longer appropriate and it’s time to do another test.
Having said that, I don’t think the Kolie Moore tests are the best place to start if you have no idea what your FTP is.
Hi guys,
fellow bike lover for a lifetime here, although due to life and injuries had to stop riding for years, though I never could take it too seriously.
I am now in the condition to do so, and to ride regularly and it is also one of the very few sports I can do, but I plan to become an athlete again. At the moment I am starting and I want to do it as seriously as I can, but for months I will be mostly be able to train indoor and no power meter outdoor.
I just tried a FTP test in the gym, after some more stops after a bad knee contusion and I am weak. I could not have avg watt, but I know that in the 20 minutes of my test I did 10.5 km, 95 avg cadence, peak watt at 273 and I believe avg watt is aroud 150-160 watt. As I am 94kgs, that makes me very weak.
Would take this test to work on or do you think the data should be disregarded for any reason? I want to increase power and would like to do so over at least 30 minutes and not 20. Hence, I believe I’d like to keep going to this spinning machine with power meter and alternate “enhance power” training with “endurance (time I mean)” trainings.
I hope this is the right place to ask, if not I am sorry and apologies. As I am really starting now, I’d appreciate your experienced thoughts.
OT: Moreover, if anyone is in Prague, do you know gyms with good indoor cycling equipment to train near Palmovka? Many thanks
Your sustainable power isn’t a static number though.
FTP tests are just funky. I remember doing 20 minute tests and each one got better, but it wasn’t that I got 10% stronger in a month or two, I just got better at doing them. I tried a ramp test once and just didn’t like it to the point of not even completing it…same thing, practice. Software like intervals or GC will go ahead and give you an estimate so I don’t feel the need to take a day where I could do something I enjoy to do something I don’t.
If you overperform on a workout you always have the option of skipping the step of another test and just change your targets.
FTP is just a number that your train will be based on, nothing to be proud or ashamed of.
Knowing your FTP, you can see your power zones under settings once you feed the system. As you are starting, I’d suggest a 6/8 weeks base period mostly ridden at endurance pace, which would be around 55-75% of your FTP.
For sure you should introduce some different efforts during this period, but mostly endurance. You’ll find lots of workout suggestion as well as material about a base phase. Take a look into it and it’ll be the very first step.
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Hi Alexsanndro, thank you!
I am trying to read and learn principle behind training. I am thinking to alternate endurance pace training of 45-60 mins (maybe more depending on how my body response) to increase base endurance, with tranings to bring up the power itself and some functional strenght on rest days. I will use current FTP for a month or two and generally ride more, and see the difference then 
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