Lol, aren’t those tests fun, I remember doing a lab session of 4K flat out, was dangling over the bars at the end seeing stars and in agony while he stabbed my finger for a lactate sample
That wasn’t much fun, seem to recall being wobbly legged for a good few hours.
haha, yeah, that sounds familiar. i thought the 3mins would be ok, but i definitely prefer the 12mins over that one. 90 seconds in and i was already on struggle street
So I entered a sprint race of Zwift in Cat B at the weekend, well that was a new world of insight. Managed to average 302W for the race which took about 15 minutes. Zwift thought it was an FTP bump but I’m not taking it because session was too short. Finished in 5th in category, 2 riders got away with the faster A group on an incline and I lost out in the sprint to 2 other riders, maybe due to starting too far back and maybe because I was blowing and couldn’t get up past 800W.
A second session yesterday, 6min blocks @ 105% 100% 95% 90% with a cruise 5min recovery between each. Each one felt as hard as the previous one until I got down to 90%. I thought it looks like a good session to get used to holding higher wattages.
At current weight of 78.5kg FTP = 3.65W/KG Need to focus on weight down to 75kg and FTP up to 300W.
Got seasons first time trial Saturday. Usually hit 4w/kg for these but suspect it’s out of reach this time due to about 15 missing watts and a couple of extra KG. But you never know when you pin a number on…
You’d have to be doing a lot more weighted work to get even close to 2000W I’m sure I’ve seen 1000W+ but barely and I’m both bigger (fatter) and younger than you are, one of the youngest on here.
Trying to glean some positivity I used the lack of impending running race to fit in a bike testing week - set up the tt bike on the turbo to check it all over but thought sod it I’ll do the ramp test today as the legs felt ok - 340w MAP so estimated 255w “ftp” at 68kg, up from 240 at 72 or thereabouts 9 weeks ago. Will do a CP20 later in the week to back this up then it’s just 0.25w/kg to go
To be fair, it’s not a bad guide. You’ve used a power meter so that should be accurate - can’t see why you wouldn’t unless you feel you could have gone harder ?
My first race this morning and I’m going to use mine as a CP20 even though it was part of a 25 minute effort.
First FTP test in nearly a year - improved from 261w to 288w! So at 75kg that puts me at 3.84w/kg. Unfortunately with the lockdown my weight has been trending upwards rather than downwards. I’d targeted 280 @ 70kg, but maybe more feasible to try and keep that power and get down to 72kg which would be bang on 4w/kg.
I’ve got my weight down to a consistent 69kgs, so I’m going to give myself 4 months to see if I can get my ftp up to 300w. Currently at 255, with the best I’ve achieved being 288, 2 years ago. Quite a big ask but as I’ve got absolutely nothing else to train for, why the hell not try. TR sweet spot base starting on Monday, plus a bit of Zwift racing to keep things interesting.
