Road Bike Racing - My first FTP test, Did I do it right and how do I compare?

First I am a second year rider that has been playing with power data this year. I am 38, 5'10", 150lbs/68KG. I had an hour to ride this morning and have been reading about FTP and was curious.

I took my average watts and divided them by my weight 260/68=3.8

Here are my polar stats after a short warm up and before cool down....
Data Value Unit
Duration 0:32:55
Sampling Rate 5 s
Cycling Efficiency 26.1 %

Energy Expenditure 468 kcal
Number of Heart Beats 5544 beats
Recovery -37 beats
Minimum Heart Rate 138 bpm
Average Heart Rate 168 bpm
Maximum Heart Rate 197 bpm
Standard Deviation 5.2 bpm

Minimum Speed 9.3 mph
Average Speed 21.2 mph
Maximum Speed 29.3 mph
Distance 11.6 miles
Odometer 2189 miles

Minimum Cadence 59 rpm
Average Cadence 97 rpm
Maximum Cadence 112 rpm
Coasting Time 0:00:10 (0.5 %)
Coasting Distance 0.0 miles (0.4 %)

Minimum Altitude 531 ft
Average Altitude 564 ft
Maximum Altitude 607 ft
Ascent 200 ft
Descent 223 ft
VAM 365 ft/h

Minimum Power 183 Watts
Average Power 262 Watts
Average Power (0 W incl.) 260 Watts
Maximum Power 578 Watts
Pedaling Index Average 22 %
Pedaling Index Maximum 42 %
Left Right Balance Average L49 - 51R Left - Right
Left Right Balance Maximum L59 - 41R Left - Right

I think you could probably be fine setting your FTP at 250 for the purpose of determining zones. Generally speaking you want to blow out your anaerobic capacity first then do a 20ish minute interval. That said, a 30 minute interval like the one you did will be closer to the true 60 minute number. That said, if you're really interested you should download a Monod Critical Power spreadsheet, and plug in your numbers from various test lengths to determine your CP60 (critical power over 60 minutes, aka your functional threshold).

At this point though, you're going to be in trial and error mode. If with your zones set at 250 you're unable to complete L3/L4 workouts or feeling too fatigued from L2 workouts, then it's set too high. If you're breezing through 60 minutes at 250 watts or more, then it's set too low. Test and check. Test and check.

As for how you stack up...put the ruler away and race :) It's not the size of the e-wang, it's how you use it. That's what she said anyway...

First I am a second year rider that has been playing with power data this year. I am 38, 5'10", 150lbs/68KG. I had an hour to ride this morning and have been reading about FTP and was curious.

Maximum Heart Rate 197 bpm

Sounds high for your age. Did you really hit 197 BPM?

As for how you stack up...put the ruler away and race :) It's not the size of the e-wang, it's how you use it.

Thank you Snuffle, I hope I can plagarize this, as I've said something similar to every racer I know, but never so eloquently.

My quote usually goes somehing like, "numbers don't win races, experience does", or something to that boring effect.

Sounds high for your age. Did you really hit 197 BPM?

Yeah, that was the first thing I checked normally I have problems getting over 185. My previous max was 192. My computer did hit 202 once on a hard Tuesday night ride. It was my first one and after getting dropped I was trying to bridge the gap and when I got home it said 202. The 197 was right after I started maybe I didn't warm up enough because my heart rate was sporadic at first.

Here is the graph what do you think....
http://img.photobucket.com/albums/v41/theorracle/ScreenHunter_01Aug301610.gif

As far as the how I compare Question. I don't race and probably wont. I posted here as I this would be the best place for the answer. I am curious as what the average for a poor racer, mid level racer, and pro would be. It would give me a goal to shoot for.

Thank you Snuffle, I hope I can plagarize this, as I've said something similar to every racer I know, but never so eloquently.

My quote usually goes somehing like, "numbers don't win races, experience does", or something to that boring effect.

Feel free. The concept isn't new, but the way some people think...

As far as the how I compare Question. I don't race and probably wont. I posted here as I this would be the best place for the answer. I am curious as what the average for a poor racer, mid level racer, and pro would be. It would give me a goal to shoot for.

You'd probably be mid pack in a CAT4/5 TT.

I can't break 240 watts for 20 minutes (average wattage), I've only done two rides where my average was at or over 235 watts.

However, unless you really focused on keeping your peak power low, your peak power will cause you problems in races. I regularly hit 600-1000 watts mid race to stay with surges and such. I also regularly coast (0 watts) or stay below 150 watts.

I'm a middling Cat 3 in flat or slightly rolling crits (max grade 8% x 200 meters or thereabouts, but not totally flat races) but can win or place somewhat regularly on ideal race courses (about 6% for less than 200 meters each lap). I'm off the back as soon as the road goes up for any length of time (a minute of climbing will usually shed me from a no-racer group ride). I weigh 170-180 and I went off the back even at 140-145, but it took me longer at the lower weights.

With your steady state power I think I would finish more P123 crits which currently cause me lots of problems.

cdr

That heart rate value looks like total uselessness. I wouldn't use the initial spike in your heart rate for anything. I would call it an anomaly with the HR meter. Especially since your power was as high and higher later on and never climbed like that.