FTP 290 on hills 255 on flats?
04-14-16, 08:48 PM
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FTP 290 on hills 255 on flats?
My goal today was to ride a tough hill section (4.5 miles) at 300 watts avg, knowing that I was capable of doing this for a much shorter duration. Well I came up short by 10 watts, I am happy. Now trying to analyze this ride I am sure I am not capable of this on flat/rolling terrain. Why can I do it on a hill but not flat roads? Do I bump my FTP to this level for future training, or redo my last FTP test, from about a month ago?
04-14-16, 09:50 PM
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My goal today was to ride a tough hill section (4.5 miles) at 300 watts avg, knowing that I was capable of doing this for a much shorter duration. Well I came up short by 10 watts, I am happy. Now trying to analyze this ride I am sure I am not capable of this on flat/rolling terrain. Why can I do it on a hill but not flat roads? Do I bump my FTP to this level for future training, or redo my last FTP test, from about a month ago?
04-14-16, 11:41 PM
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It's pretty common to be able to put down more power on inclines than on the flats. One reason is the low cadence / low speed on maximal power uphill, it's different than an all out effort in the drops in the 52/14. It's almost as if you have to remind yourself to push hard with every pedal stroke on the flats. You'll start to 'microcoast' without realizing it. Uphill is different, it's such a low cadence / speed that you realize changes in cadence / effort more readily.
Also recall the testing protocol of 3x1 minute spinouts, 1x5 minute VO2max effort, and then the 20 minute test.
Also recall the testing protocol of 3x1 minute spinouts, 1x5 minute VO2max effort, and then the 20 minute test.
04-15-16, 07:05 AM
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04-15-16, 05:38 PM
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Most will say it's about how you train. If you train more on hills than your power will suffer on the flats. The problem with doing 20' intervals on flat ground is more the logistics. Finding a stretch of road where you can hammer, without coasting, for the full 20' is nearly impossible around here.
04-15-16, 05:50 PM
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It's always "easier" to push against something whether it's gravity or a headwind. I live in a flat river valley and I always try to do my intervals into the wind. Especially if I'm testing.
