Yep, it’s that time again, to drag out the indoor trainer, wire up the bike with the powermeter to it, and commit myself to 20 minutes of bloody sheer agony.
We’re talking FTP tests folks. A proper one now, with a proper accurate strain gauge based power meter.
Ride’s straightforward – a simple warmup, 5 minutes easy spinning followed by 3 x 110 cadence for a minute, with a minutes 80 cadence between ’em, and a 3 minute “psyche yourself up” break. Then Nail it for 21 minutes, as hard as you can go… As an indication, if my HR gets above 170 i’m in serious danger of blacking out – so, I pretty much dialed the pain gauge up until HR hit between 160 and 165 and kept it there for just over 20 minutes, including actually “sprinting for the line” at the end of the session. Then “blew up”…
All this is to establish the highest average power I could develop for a period of 20 minutes. According to the plot from Garmin Connect, this came out at 276 Watts. FTP is calculated as being 95% of your Max20minPower – so a FTP of 262.2 – we’ll ignore the 0.2 though.
This then has a “knock on effect” through all my training etc. until the next test (probably in february, before the serious outdoor riding season gets into it’s swing). The Effect is basically to change all the Training Zones a little…
For once, I’m actually going to link to Garmin Connect rather than Strava for this Ride – primarily because GC Doesn’t bollock about with the TSS and IF data like Strava does. And frankly, as it’s a trainer ride, there’s no segments or other crap to worry about.
And that’s it for me today – I’m now going to collapse in a chair for the evening, and try and drink enough water that I get the metalic taste of blood at the back of my mouth and throat to disperse a little.