Joe Friel explains this test must be done as if you were competing in an actual race during the full 20 minutes. A maximum effort. He cautions against what he sees most athletes do: start out strong but by the last part of the test they are just struggling to finish. He offers no ideas for keeping the athlete from doing this.
I wonder WHICH DATA FIELD would you monitor during the test to judge if you’re maintaining a maximum effort for the entire 20 minutes.
The question seemed an easy one, but after doing the test I realized better ideas might be needed.
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In my experience, it takes some muscle endurance and practice to learn how to pace longer time trials. Every season when I first start doing these, it helps to practice pacing on 2x10-min or 3x10m or 2x20m or …
On my Garmin, a power graph and heart rate graph are best for me. My HR response is fairly predictable. Power is according to fitness level.
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Those two data fields is what I have used. For me it only serves to verify that I’m doing what Friel warns of in his description.
Newer models of Garmin Edge has a feature called POWER GUIDE I wonder if anyone has used this where the LTHR and FTP test is to be attempted, setting the effort level to Maximum, and avoided what Friel warns about by using this feature.
Thanks for your input and comment
Don’t over analyze or attempt to use technology if you haven’t done some max efforts to get a good first order estimate (critical power or ramp test or pacing efforts).
Whether it’s a real race or a field test I might make a pacing mistake and blow up, or go too easy. That’s why I need to practice these “pacing efforts” as mentioned in my prior post. Its easier IMHO to do pacing efforts, but I’ve done 8-min and 10-min and 20-min and ramp test to get a reasonable estimate of threshold power and then go out and test it on a longer 35-70 minute effort. The more long testing I do, the better get at reducing pacing mistakes.
I’ve done a lot of these without power, and without looking at heart rate. Looking after the ride my HR response looks similar, unless under or over paced. It’s flat here, and I’ve developed a really good feel for pacing at a power as if I was on the trainer.
That’s good info and advice. I’ve done about 3 of these a year for many years. Just as Friel warns, I fail to maintain a constant effort at first try and have to repeat the test, employing similar to how you suggest, untill`I do.
Thanks