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RPM for FTP determination

Old 02-12-09, 06:58 PM
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Dubbayoo
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RPM for FTP determination

I am much more oxygen-efficient at lower rpms. Outdoors I typically spin 85-90rpm whereas indoors 70rpm is normal. When I try determine FTP indoors I can maintain roughly 40 watts more @ 65-70rpm than I can @ 85rpm. No, I would not do a road TT at 65rpm, HOWEVER for the purpose of indoor training (where I do all my wattage workouts) based on FTP is there any real issue with doing @ a lower rpm? I could use the extra strength training anyway.
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Old 02-12-09, 07:07 PM
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IMO, should be done at racing cadence. You want as much transfer to "game time" as possible.
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Old 02-12-09, 08:32 PM
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Originally Posted by tonyzackery View Post
IMO, should be done at racing cadence. You want as much transfer to "game time" as possible.
I don't race...ever.
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Old 02-12-09, 08:38 PM
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Could you define your goal explicitly? The only 'real' problem is stress on knees, more destruction of muscles, recovery time, etc, as far as I know, but perhaps if you told us what you want to improve...
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Old 02-12-09, 09:04 PM
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I just want to be able maintain higher avg speeds on centuries and climb better, which will mostly come from losing weight. I'm a clyde by a long shot.
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Old 02-12-09, 09:20 PM
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my coach last year told me to do it at whatever rpm feels right for you, mine happens to be near the same indoors and outdoors and I'm not sure why yours is so different.
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Old 02-12-09, 10:33 PM
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Originally Posted by Dubbayoo View Post
I just want to be able maintain higher avg speeds on centuries and climb better, which will mostly come from losing weight. I'm a clyde by a long shot.
Best thing for losing weight is more hours in the saddle. OK, second to slowing down eating.

The higher your average RPM the quicker you'll be able to put in that second workout.
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Old 02-13-09, 06:51 AM
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When I first got my trainer I also felt more comfortable with a lower cadence. I can still put out more power for the same duration with a low cadence but I have managed to get the high cadence pretty close.
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Old 02-13-09, 07:03 AM
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Originally Posted by Dubbayoo View Post
I am much more oxygen-efficient at lower rpms.

You're in the same boat with say, 99.9% of all cyclists here. Give or take 0.1%
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Old 02-13-09, 07:19 AM
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Just go with your natural cadence for a test. It will be more repeatable month over month, and will increase the repeatability of your tests, which means more reliable numbers. If your natural cadence changes over time, then that will presumably have some impact on your FTP, which you'd want to see in the test results anyway.

FWIW, I train at 85 rpm most of the time, but race at 100 rpm. Both are naturally selected -- just where I end up. It's been working out for me...
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Old 02-13-09, 07:50 AM
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I would not try to "game" the system by riding at an artificially low cadence in a short test to raise your FTP.

I would try to ride roughly the same cadence in testing that you usually maintain on the road.
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Old 02-13-09, 07:59 AM
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Originally Posted by cat4ever View Post
You're in the same boat with say, 99.9% of all cyclists here. Give or take 0.1%
correct.

The higher RPMs are about resiliency, not efficiency.
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Old 02-13-09, 10:10 AM
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Originally Posted by merlinextraligh View Post
I would not try to "game" the system by riding at an artificially low cadence in a short test to raise your FTP.

I would try to ride roughly the same cadence in testing that you usually maintain on the road.
Pay attention. The lower rpm IS my normal cadence on a trainer. The trainer is where I do all my power work. The terrain here is too varied to maintain a constant output without finding yourself going up a 10% grade while you're trying to recover.
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Old 02-13-09, 11:05 AM
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But its not your normal cadence on the road, which presumably is what you're training for. IMHO, if you set your zones higher, its going to be a problem when you go to train on the road.

For example if you're training to be faster on centuries, you're going to be doing a lot of steady state intervals on the road, and from your post, I'm assuming you'll be doing them in the 85 rpm range.

If you put out 40 watts lower at 85rpm, then your steady state intervals are going to be way too hard, and you'll be struggling to complete them, and working at a higher zone than they were designed for.


Besides, why would you ride the trainer at 65 rpm, if the purpose is to be training to ride on the road at 85 rpm?
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