FTP test questions

Triathlon Forum
1

I am a relatively beginner biker with some questions on my FTP testing.

Background:
I have been doing a CompuTrainer course twice a week for the last 2 months without doing an official FTP test. We inputted a 200-220 watt FTP as a guess for those rides. HR and RPE were used to gauge rides which let me never hit a wall or get the feeling that I was going too easy. My target goal for the FTP test was 225.

Time for the test:
After normal warm-up and calibration we started the 40 min TT. The course was hilly and I was unable to keep cadence above 80 without pushing over 300 watts. Thinking that I could not sustain those high watts for the 5 min climbs I lowered my watts to ~230 with corresponding cadence of around 65-70. I was definitely mashing up the hills in granny gear and wish I had a compact crank to keep the rpm up.

Results:
For the first half of the test (~20 minutes) my average wattage was around 230. I felt good but then hit a wall around 25 min. After that I could barely push any watts for the rest of the test. By the end my average watts dipped to 205 and I had nothing left.

Goals:
Loose another 20+ lbs
IMMOO 2010

Questions:
What is the best approach to fix the above?
My guess is to keep loosing weight so the hills and watts/kg don’t kill me. I have lost 30lbs and look to loose another 20 this year.

Is it better to keep my cadence high with a correspondingly high wattage for the hills or to continue the mashing approach?

Should I consider moving to compact crank or just HTFU?

2

Do you test again, start easier.

Do your training, test again in another 4 weeks.

Ride at whatever cadence you feel comfortable.

Keep you diet reasonable and the lbs will come off.

Good luck

jaretj

3

regardless the the cadence issue get a complact crank if you plan on doing any races with hills.

5

Thanks for the info. I have been on the 1-2lb a month weight loss for the last year with no injuries and having a great time doing it. The plan is to keep working and keep testing. Regardless of the results of the test printout, I am definately gaining speed/endurance/power on the bike.

6

I think I am heading down that road but want to get some mileage out of the brand new bike with current crank setup. All of my training is flat and races this year are flat so plan is to change in the winter.

7

why are you using such a hilly course for an FTP test?
He isn’t. :wink:

8

Since I am out of shape watts/kg it was not flat for me but with only ZERO experience I defer to Andrew (great classes and set-up if you are looking for some winter training!)
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