Join Date: Dec 2005
Location: Yuma, AZ
Bikes: 2005 Specialized Roubaix Elite, 2005 Specialized FSR XC Comp, 2008 Blue T16, 2009 Blue RC8, Fetish Cycles Road Bike
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Originally Posted by RD Olivaw
I've had my PowerTap for a few weeks now and I haven't gone and done the regimented tests for approximating FTP. However, I have a ~1 hr loop I do in the mornings with a couple stop lights along the way.. Anyway, I currently have my FTP set in CyclingPeaks as 215, which is about 10 watts more than my actual max 20 min power. However, my typical Normalized power for an hour long threshold ride (with warmup) is around 230...
So which should I base my FTP on? - actual sustained power or Norm power? I ask because my 1hr 20min ride this morning was given a IF of 1.065 (norm power: 229). I thought I had read somewhere on the CyclingPeaks site that if you get an hour+ ride with an IF of more than 1.05 then chances are your FTP is higher than you have it set.
Andy Coggan's Seven Deadly Sins
How to determine your Functional Threshold Power (roughly in order of increasing certainty):
1. from inspection of a ride file.
2. from power distribution profile from multiple rides.
3. from blood lactate measurements (better or worse, depending on how it is done).
4. based on normalized power from a hard ~1 h race.
5. using critical power testing and analysis.
6. from the power that you can routinely generate during long intervals done in training.
7. from the average power during a ~1 h TT (the best predictor of performance is performance itself).
Note the key words "hard", "routinely", and "average" in methods 4, 6, and 7...
He additionally added the 75-78% of MAP as used by the RST method found @ www.cyclecoach.com
If it ain't one of these, it's typically not considered reliable. But if your 1 hr 20 min ride was over 1.0 IF, it definitely would spark examination.
Envision, Energize, Enable