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Did I screw up my FTP test? :(

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Did I screw up my FTP test? :(

Old 03-30-16, 10:27 AM
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HazeT
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Did I screw up my FTP test? :(

I did an FTP test yesterday but I think somehow I skewed my results. I did a continuous 30 minutes effort and a breakdown of 10 minutes splits came as follow:

1st 10 mins: 264W average (this was my previous FTP done in december)
2nd 10 mins: 284W average \ (288 average for last 20 mins)
3rd 10 mins: 292W average /
New FTP: .95 x 288 = 273W

Why do I think its skewed? well because of the "negative split in power", when I started the 2nd 10 mins I was feeling ok and decided to bump the power a bit but I was expecting it to slowly decline instead of pushing it harder. So now I think I went too easy in the first 10 minutes yielding an artificially higher value at the last 20.
honestly at the end of the 30 mins my quads were fine but one of my calves started to cramp around minute 17 so I had to end up pedaling stronger with one side than the other but other than that I felt I could still have pushed the power a little higher in the last 60s.

Do I need to go through the pain again or just use this value for another 2 months and then redo it?
By the way, what do you think about the protocol? I try to start the first 10 mins at previous FTP value and then gradually increase in the next 10 minutes splits depending on how I'm feeling at time.
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Old 03-30-16, 11:03 AM
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caloso
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That's a lot like how I do my testing. I have a route that typically takes me 30-ish minutes to complete. I time trial it and take the best 20'. The number itself isn't the most important thing; you don't win a prize for having the best test. The point is to derive a number from a longish, steady effort that's the best you can do for that interval. Now you have number on which to base your workouts. Just make sure you are consistent from test to test.
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Old 03-30-16, 12:17 PM
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Originally Posted by caloso View Post
That's a lot like how I do my testing. I have a route that typically takes me 30-ish minutes to complete. I time trial it and take the best 20'. The number itself isn't the most important thing; you don't win a prize for having the best test. The point is to derive a number from a longish, steady effort that's the best you can do for that interval. Now you have number on which to base your workouts. Just make sure you are consistent from test to test.
Yes, I don't take the best 20, I take the average for the last 20 out of the 30 mins. But agree, I use this to define my power zones and stick to them on my training. which means the next 2x20 will hurt more since I adjusted the FTP
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Old 04-04-16, 06:28 PM
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If you can put those numbers up for 30 minutes continuously I'd say the 273w is a reasonable assumption. Maybe even 5-10w low. You'll find out pretty quickly if you overstated your FTP when you start doing 20 minute intervals.
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