bdcheung

I'll have to find time to do the full Hunter/Allen test, I just don't have an hour+ to devote to testing right now.

NoRacer

If you get an Athlete version of the CyclingPeaks Software (~$100), just start uploading your rides to the software. Once you get a few weeks of history that includes some intense workouts (Zones 5) as well as Zone 1-4 rides (using Coggans Power Zones), you'll see on the Athlete Home page/tab of the software a power distribution chart that shows what percentage of your rides are within a particular wattage bin. You can see over time where power suddenly drops off in one of the bins. According to Coggans, this is a simple way of determining your Functional Threshold power (FTP).

You may have to increase the granularity of the bins to get a more precise "bead" on what the number is. You do this by selecting the "control" in the top right corner of the graph and picking the option to customize the graph. One of the parameters that you'll discover is a way to change the width of the bins.

Don't get hung up on the number. Just use whatever you discover as a baseline value--use the top of the bin (range) or the middle or the bottom (example: if the bin is 220-240 watts, pick 220 or 230 or 240). It doesn't really matter that much at this point. Plug the number into the training zone calculator (along with the current date) on the Athlete Home page by selecting the control in the top right corner of the calculator and then click on the selection to recalculate the zones. Now, you'll have some initial power zones to train in, that can be refined as your training progresses.

bdcheung

Right now even at 2watt precision, the power distribution band doesn't sharply drop anywhere...in fact it looks quite like an even bell curve. I've only had 2 rides with the PT though, so I know there isn't nearly enough data. I'm going to do Merlin's test either tonight or tomorrow morning. Team ride on Saturday should give me some good data as well.

DrWJODonnell

With such a small width, you are not going to see anything like a dropoff. Here is mine for the past 28. I am using a 20 watt width, and there is no doubt where that drop occurs.

bdcheung

Ahh, ok, I got it now. After 2 rides with the PT, my dropoff occurs at a measly 225 watts

zimbo

This is a HORRIBLE way to determine FTP, in my opinion.

--Steve

bdcheung

The number isn't written in stone for me - I'm still planning on doing the aforementioned tests. It's just some interesting data to fumble with while I'm at work.

NoRacer

Ummm... I thought Coggans specified that it's the first significant drop-off after the peak? (For the graph presented, the 240-260 watt bin.)

curveship

This might be useful to you. It's Coggan's "seven deadly sins" -- ways of determining FTP:

Full thread: https://groups-beta.google.com/group/...35fac39afac44b

bdcheung

Not a member so I can't view the thread, but thanks for the text

merlinextraligh

I'm assuming your referring to the "dropoff" method. In my experience, if you've got enough hard rides (including some hard interval workouts, races, competitive group rides) its pretty accurate.

Obviously, if its based on 3 rides its not going to be that accurate.

For me it correlates reasonably closely with field tests and lab tests.

Its a nice measure to use as a reality check on field test results, and to track between field tests and lab tests.

Also, some people race better than they train. If the dropoff, and or, normalized power from races and competitive group rides, reflect a higher FTP than your field tests, it may indicate your not going hard enough in your tests.

R600DuraAce

Is a catch22 question. My drop off is between 240 to 260. Then again, I "purposely" spend time riding at those numbers because I know that's my FTP range.

For the OP, try to pick a very conservative number. See if you can hold it from 30 minutes to 1 hour. Give yourself at least a month to dial in your FTP. If after 30 minutes you feel you can ride longer, try 45 minutes the next time. Then up to 1 hour. If you still feel pretty fresh after sustaining the effort for 1 hour, try to increase the power a bit the next time.

NomadVW 

Good on all of you for being able to go out and do the hour and longer tests. I honestly don't know how you do it. I have a hard time motivating myself to get to threshold and endure the pain for an hour.

It's important to note that the second LEAST favorable is power distribution. If you have power, and train to threshold, you're going to "train" your graph, like R600 said.

After completing a MAP test this weekend, I'm a believer in that as a means of identifying your training zones. I've heard it purported (and it's supported in the "40k TT Power Zone" here that 75% of your MAP will closely reflect your functional threshold. And... not including the 20 minute warm up I did, the MAP test only took me 12 minutes.

merlinextraligh

How long did it take to clean up the puke?

R600DuraAce

Come on, is only an hour. It helps building your constitution and fortitude. It strengthens and disclipines your mind and will. It would be even better to do it on the trainer. Is like doing an hour climb at FT.

bdcheung

I'm doing my testing in the kitchen so that when I puke it's easy to clean.

DrWJODonnell

This is true, but this graph is not the best representation. It is a compilation of a LOT of endurance low intensity stuff where I am focusing on staying zone1 and 2. That is where you see the first drop. The other work I have been doing has been at or near threshold. As I start getting out of Base, the numbers will be distributing themselves more nicely.

Or I could have just made a graph to include ALL of my power data rather than 28 days.

As for the dropoff method, unless they are two rides that have you exploring all ranges, the drop off method will not be accurate. In the future, you will be able to fine tune it.

bdcheung

I'm going to omit the dropout method and opt for direct testing.

grebletie

Be a champ and do the 1 hour TT

I should have my Ergomo installed by next weekend. In two weeks I have a rest week, so until then I'll just play around with it and gather as much data as I can from normal rides. At the end of the rest week, I'll do the FTP test discussed in Training and Racing with A Powermeter.

This is just a tangential question, but as a Mac user, I'm wondering what people have done to get CyclingPeaks to run on OSX. The Ergomo comes with some sort of rebranded version of cycling peaks - though if it didn't I would have bought it anyways, it looks very useful.

Anyways, there seems to be three options as far as I can tell: 1)Buy Virtual PC and run Windows off of it, 2)Buy Parallels and run Windows off of it, 3)Download a beta copy of Boot Camp and run Windows off of it.

Now I'm partial to option number three, as it involves free software. I'm just wondering what other Mac users have done to make this work.

merlinextraligh

I think you really do need to do a field test to start, but the dropoff method is another useful reference as you get more data and progress.

gogoturtle

I am running CP using bootcamp and it works well. But, you've still got to buy windows.

nitropowered

VPC blows and doesn't work with Intel Macs.

I would just use boot camp.

Me personally? I have an extra windows machine mainly just use for cyclingpeaks and some games.