Jshort’s bike thread
- Thread starter Jeremy
- Start date
You can probably do that with a ramp test though right? My point with the 20 minute effort was that it also taught you how to suffer and push through. I do agree with you that knowing your Z2 and being able to just hang out there all day is kind of fun for long days.
I had a workout today with included a 20 minute tempo interval. This was about 40 watts less than where I was sitting during my ftp test. My HR was surprisingly low and stayed steady throughout. It’s weird how long you can stay in some zones and how little more power output it takes to put you in an unsustainable zone.
Pearl
THIS CHANGES EVERYTHING
every ramp test i did was low, to me anyway.
not sure what to pinpoint it on, between doing efforts on the trainer, it being hot/melting regardless of the temperature/fan setup, etc. I used the same powermeter inside and out, but the ramp test would give me something around 260-270,
i found a ramp test from 2022, i died at 338w, which was 3.6 w/kg, or 254w FTP.
when a proper 20 minute outside test would be 290-300, and that includes the 5 minute effort at your estimated ftp before hand, not just the best 20 minute power.
i was able to do 3x45m tempo sets and it felt right, which is no where near tempo at 254.
maybe im wrong or maybe im just broken, but the ramp test and the zones it spit out were always low from what i felt. i always thought i was one of those people who just had a jackrabbit heart rate and i could do a ramp test and just suffer through it, but maybe ive changed and i can do those longer efforts easier? idk
This is the inherent issue with tests. Some people are bad at testing indoors... I can't even think of a decent place to do an outdoor test in NJ. Maybe the Columbia trail at 5 am or something.
I'm still doing plenty of suffering doing 20 minute over unders using my AI FTP. no need to do an arbitrary (mostly inaccurate) 20 minute test.
Pearl
THIS CHANGES EVERYTHING
again i dont think its the end of the world to be 10-20w low/high, its close enough, but having that 20 minute effort/experience in your pocket (like germy said) is a confidence booster.
if youre with a group and you know its a 20 minute climb and you go into it 100w over your best 20 minute power, you're gonna have a bad time pretty quickly
and non-sense, tons of circuits you can find to make a 20 minute effort without interruption!
if youre with a group and you know its a 20 minute climb and you go into it 100w over your best 20 minute power, you're gonna have a bad time pretty quickly
and non-sense, tons of circuits you can find to make a 20 minute effort without interruption!
I haven't done a 20 minute test and I feel pretty damn good after doing 23 minutes of .98 IF an hour into this workout.
More than one way to skin the cat and all that....I'm up 45 watts since I started using AI FTP/TR last April.
This is something I've spent more time on that I'd like to admit. the Columbia trail would be sketchy because of the crossings and because of the random person out there. I think the stretch of road by the river in Frenchtown would work its got big shoulders and not too much traffic.
I also saw this randomly recently and I'll check it out once it warms up and I start doing more on the roads.
This is something I've spent more time on that I'd like to admit. the Columbia trail would be sketchy because of the crossings and because of the random person out there. I think the stretch of road by the river in Frenchtown would work its got big shoulders and not too much traffic.
I also saw this randomly recently and I'll check it out once it warms up and I start doing more on the roads.
May have to give this a shot come the Spring. Thanks for the link.
Pearl
THIS CHANGES EVERYTHING
More than one way to skin the cat and all that....I'm up 45 watts since I started using AI FTP/TR last April.
100% agree on that; do you feel your power is the same or different inside versus outside?
ya i couldnt imagine doing this offroad, especially on dirt. 29 is a hotspot for TT efforts, wood be perfect
they put a 4 way stop sign on this road, it was perfect, even though its quiet enough i could probably blow through it no problem...
now im interested, give me a pin so i can do road research lol
I think I may actually be stronger inside just using ERG mode. I've been working on getting my cadence lower outside which I have a strange tendency to spin too high of cadence which doesn't get me to push threshold+ regularly. I also need to hone my race strategies this year.
I'm going to check out that segment jshort just posted to test this out. It's been years since I've really tried to test my FTP outside and it was junk due to the normal reasons you'd expect.
iman29
Well-Known Member
Yeah don’t try Columbia trail much too sketchy and you have to stop for the road crossings or someone will certainly kill you.
There’s a 10 mile stretch in route 29 called “Kingwood TT” that’s the section where they run the event. It’s perfect for a 20 min effort one way then you can recover coming back.
See if this works.
There’s a 10 mile stretch in route 29 called “Kingwood TT” that’s the section where they run the event. It’s perfect for a 20 min effort one way then you can recover coming back.
See if this works.
At our age, we’re just trying to maintain!
iman29
Well-Known Member
This!! LOL
Pearl
THIS CHANGES EVERYTHING
I think I’m tapped out. If I gained 1% of my ftp I’d be stoked.
I don’t plan on seeing big gains in FTP, but I am sure there are improvements to be made in other numbers. Like, i think i am seeing improvements in my ability to hold a high tempo effort with less fatigue. This could be probably be backed up by numbers, but I’m too lazy to look.
FTP isn’t the only metric that matters. It just the one everyone uses to set their other zones.
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I did some efforts there last year around this time. It’s a perfect spot as far as no interruption. I want to check out the one i posted because it’s uphill and i think that helps pace.Yeah don’t try Columbia trail much too sketchy and you have to stop for the road crossings or someone will certainly kill you.
There’s a 10 mile stretch in route 29 called “Kingwood TT” that’s the section where they run the event. It’s perfect for a 20 min effort one way then you can recover coming back.
See if this works.
I'm a little younger than most and still getting the n00b gainz of finally training properly. I'd be incredibly happy with 10% YOY. Currently seeing 1-2% gains every month and no sign of slowing so far. 5% is probably more realistic going into race season though.
Starting the year in Cat 2. We'll see how that goes.
That resonates with me regarding the ftp being one part. As a person who focuses on skills and technique more than fitness i feel like some times fitness is all people worry about (not you).