Yeah, go in with a goal to hold, but err low for the first 5 mins if it is your first time to test. Then reassess and ramp up each 5 mins after that. The pace you are looking for is the one where your body wants to quit, but you know you can force it to keep holding that pace. Remember the words of Jens Voigt...Shut Up Legs!
Just got a Peloton bike
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Last: 4 mo ago by GeorgiAg
Way overthinking it. Go as hard as you can in 20 min (don't come out of blocks too hot or won't have the gas for the last 5 minutes). Will give your power zones off that and in a few months try again to get a better updated score.
Well...what was the outcome? Still with us?gvine07 said:bthotugigem05 said:
It's FTP time tomorrow...starting the warmup at 8am if anyone wants to suffer with me! Doing Olivia's from early January.
Did you die?
I'm doing my first FTP test tomorrow. Decided Stringer was right so I'll wake up do coke and roll
But seriously, is there anything I need to know going into it?
Dead yesterday. Still dead today.
https://members.onepeloton.com/profile/workouts/b7068bca96eb4e8e9c6cdcd48fd7adb2?utm_source=ios_app&utm_medium=in_app
https://members.onepeloton.com/profile/workouts/b7068bca96eb4e8e9c6cdcd48fd7adb2?utm_source=ios_app&utm_medium=in_app
Still alive. I think I managed pretty darn close to my best. I got 226 kJ, then it said something about 180 watts at the end - I assume those are equal or somehow related. 10 minute cool down was necessary.
I'm glad It's over!
I'm glad It's over!
Nice job! The key number for the FTP test is your average output in watts. Your FTP is +/- 95% of your 20 min avg output. Your average output was 189W, so 95% is 180W.
How did you feel for the last 3 mins? Your graph looked good, clear increases every 5 mins or so. Didn't look like you ever reached a level you couldn't maintain.
A lot of folks end up not going hard enough on the first test. Give it a few weeks with this FTP, and if zone 3 and 4 feel too easy, you can test again and use 5-10% above your current value as your starting point and see where you end up.
How did you feel for the last 3 mins? Your graph looked good, clear increases every 5 mins or so. Didn't look like you ever reached a level you couldn't maintain.
A lot of folks end up not going hard enough on the first test. Give it a few weeks with this FTP, and if zone 3 and 4 feel too easy, you can test again and use 5-10% above your current value as your starting point and see where you end up.
Last 3 minutes I felt awful. The only thing that kept me going was it was only 3 minutes.
One thing I wasn't clear on - is the intent to primarily be in the saddle? If I had to improve my score tomorrow I'd slow down the cadence, up the resistance, and march out of the saddle for longer. I got out of the saddle 2 times for about 10 seconds each just to shake it out
One thing I wasn't clear on - is the intent to primarily be in the saddle? If I had to improve my score tomorrow I'd slow down the cadence, up the resistance, and march out of the saddle for longer. I got out of the saddle 2 times for about 10 seconds each just to shake it out
Doesn't matter how you get there. In or out of the saddle, high resistance, high cadence. The intent is to get the very best you can no matter how.
In or out of the saddle is kind of tricky. The idea of FTP is to measure how hard you could theoretically go for an hour. The limiting factor on riding for an hour is your body's ability to clear the lactic acid being built up in your legs. Over the course of an hour, you will be much more efficient in the saddle, and you will clear lactic acid more quickly while seated as well. For a 20 min interval, you can probably spend some time out of the saddle and might increase your output, but it will not be a effort that is truly sustainable for an hour, as your legs will fatigue and burn out before you reach that point if you are doing too much out of the saddle. Generally, you should try to do most of it in the saddle, but if standing a bit from time to time allows you to maintain the same or greater effort while using slightly different muscles, that is a reasonable thing to do.
Cadence is somewhat personal, and people often feel like they prefer slower cadences, but when you actually start working at it, riding a faster cadence like 85-100 is almost always more efficient than riding slower than that on longer efforts if you train for it. You might be able to do 70 cadence with more power for 10-15 mins, but at minute 30 or 40, fatigue in your legs will be the limiting factor, whereas the same effort at 90 cadence would be sustainable longer.
Cadence is somewhat personal, and people often feel like they prefer slower cadences, but when you actually start working at it, riding a faster cadence like 85-100 is almost always more efficient than riding slower than that on longer efforts if you train for it. You might be able to do 70 cadence with more power for 10-15 mins, but at minute 30 or 40, fatigue in your legs will be the limiting factor, whereas the same effort at 90 cadence would be sustainable longer.
Thanks! That's great info to have starting the PZ training
3-4 hours of climbing today to get ready for Saturday's Haleakala Challenge
If anyone wants to join
Pretty proud of myself holding off btho on the HIIT ride this morning.... then I saw he rolled straight through into another hills ride.
Did my first ever Peloton ride yesterday, and I way underestimated how tough it would be. I did the 30 minute Rock Ride w/ Olivia (recorded 5/7) and didn't want to slack so I tried to follow all the cues. I don't know if my legs and a** will forgive me for a while.
User Name: TheTineAg
User Name: TheTineAg
Added....
I have #350 coming up today if anyone is interested. I will be on at 5, and the class will be 45 min PZ Max 05/09/19 @ 6 AM...
Also, just got my 1 year badge yesterday (take a peloton class a minimum of once a week for 52 weeks).
I have #350 coming up today if anyone is interested. I will be on at 5, and the class will be 45 min PZ Max 05/09/19 @ 6 AM...
Also, just got my 1 year badge yesterday (take a peloton class a minimum of once a week for 52 weeks).
Nice work! If it makes you feel any better I was absolutely useless on the subsequent climb ride. 105 minutes today, 60 tomorrow, 30-45 Thursday, rest day Friday, then five hours of climbing fun Saturday!
It does, but then I looked at your workouts from Sunday. Holy crap.
Do we have a TexAgs specific group? I'm in TexasAggies, but that's it. Handle is benhereforyears
Do we have a TexAgs specific group? I'm in TexasAggies, but that's it. Handle is benhereforyears
I think there's only TexasAggies.
Look at my buddy BritishCanuck, he's a monster on the bike, averaged like 260 watts over four hours on Sunday.
No Texags-specific group, I think everyone just checks the TexasAggies tag
No Texags-specific group, I think everyone just checks the TexasAggies tag
Congrats on 350! I have #100 coming up later this week, probably Friday. I am always amazed at folks who get so many rides so quickly, but then I realize that between riding outdoors and teaching spinning at the gym, until Corona came along, I was using the peloton as a supplement, instead of as my main source of workouts. I have been doing the PZP challenge for the first time the last few weeks, and I had forgotten what it was like to walk around with dead legs all the time.Nitro Power said:
Added....
I have #350 coming up today if anyone is interested. I will be on at 5, and the class will be 45 min PZ Max 05/09/19 @ 6 AM...
Also, just got my 1 year badge yesterday (take a peloton class a minimum of once a week for 52 weeks).
You are in for a treat in that PZ Max class. I took it last night and you get your money's worth for sure.
How do you like the challenges? This is my third. I was not going to do the 2nd or the 3rd one because of a busy travel schedule. Obviously that changed, so I went ahead and joined, and I am sure glad. Angie is making her website better and better as well. Did you notice the scoreboard for the challenges is now on her website? We are currently 2nd in the 4 ride group.
I like it a lot so far. This is the first time I have done one, and having the "pressure" of not letting my team down by making sure I get all my rides in keeps me motivated. Sharing the graphs and helping others learn about how to use power training and what it all means is enjoyable for me as well.Nitro Power said:
How do you like the challenges? This is my third. I was not going to do the 2nd or the 3rd one because of a busy travel schedule. Obviously that changed, so I went ahead and joined, and I am sure glad. Angie is making her website better and better as well. Did you notice the scoreboard for the challenges is now on her website? We are currently 2nd in the 4 ride group.
I do kind of wish there wasn't such a wide range of ride #s though. They advertise it as a "3-ride per week" or "4-ride per week" challenge, but then by adding an accelerator ride and 2 extra credit rides, they essentially make it a 6 ride per week or 7 ride per week challenge if you don't want to let your team down by leaving available points unearned. I would prefer to see them stick closer to the 3-4 rides per week and offer maybe 1 EC ride, but base the points earned on how closely your graph matches the workout power targets. But I suspect that would require some fairly complicated programming to evaluate.
I tend to agree with this sentiment. What might be a good alternative is having different points for different EC rides. X points for a 30 minute ride, Y points for a 90 minute ride, etc. The motivation has been very helpful for me.
CFTXAG10 said:
Did my first ever Peloton ride yesterday, and I way underestimated how tough it would be. I did the 30 minute Rock Ride w/ Olivia (recorded 5/7) and didn't want to slack so I tried to follow all the cues. I don't know if my legs and a** will forgive me for a while.
User Name: TheTineAg
I'm 35 and still forget I'm not 18 anymore.
No shame in starting slow for a couple weeks. You can go hard on a really short ride, or take it easy on longer rides. I remember the cool down rides were even hard for me to keep the high cadence. You'll improve a ton at first, just don't go too hard or that may keep you off your bike.
Added. After a few rides, your butt will get used to it. If you haven't already bought some, a good pair of padded cycling shorts will make it easier during the "break-in period". I still use chamois butter from time to time when I am doing longer rides or when I am stacking multiple rides in a shorter period of time.CFTXAG10 said:
Did my first ever Peloton ride yesterday, and I way underestimated how tough it would be. I did the 30 minute Rock Ride w/ Olivia (recorded 5/7) and didn't want to slack so I tried to follow all the cues. I don't know if my legs and a** will forgive me for a while.
User Name: TheTineAg
We just moved to Alabama and the peloton is in Houston for the next 3 weeks. I have a bike trainer. How do y'all suggest I keep track of metrics while doing peloton rides off the TV?
I do not have a power meter. I do have a Garmin edge 130 ( think that's the right number). And a HR monitor.
I'm not super concerned with exact numbers but want to keep my power zone workouts as close as possible.
I do not have a power meter. I do have a Garmin edge 130 ( think that's the right number). And a HR monitor.
I'm not super concerned with exact numbers but want to keep my power zone workouts as close as possible.
Depending on the bike trainer, some of them have a correlation curve of resistance to rpm that can give you a rough idea of power output. Trainer Road has a virtual power calculator that works with quite a few trainers to give you and idea of what kind of power you are pushing based on speed sensor input.mrsbeer05 said:
We just moved to Alabama and the peloton is in Houston for the next 3 weeks. I have a bike trainer. How do y'all suggest I keep track of metrics while doing peloton rides off the TV?
I do not have a power meter. I do have a Garmin edge 130 ( think that's the right number). And a HR monitor.
I'm not super concerned with exact numbers but want to keep my power zone workouts as close as possible.
https://www.trainerroad.com/virtual-power
For perspective, I did this ride almost a year ago to date and my output was 499 kJ
Nitro Power said:
For perspective, I did this ride almost a year ago to date and my output was 499 kJ
Nice job! That is a stout effort!
Edit: Wrong emoji, but knowing how tough that ride was, it kind of fits...
I'm happy when I hit high 200s
Great job, and congrats! That's impressive
Did Olivia's 20 minute metal ride yesterday. Still challenging, but shortening my ride by 10 minutes made it a little more bearable. Was only my second ride but I really like her style and she isn't too bad to look at either.
Any other trainers that are a must try? I see Wilpers mentioned a lot on this thread. TIA.
Any other trainers that are a must try? I see Wilpers mentioned a lot on this thread. TIA.
I like Wilpers, Denis, Olivia, Kendall, Christine, and Emma. But try them all, everybody has different tastes in what they want to motivate them.CFTXAG10 said:
Did Olivia's 20 minute metal ride yesterday. Still challenging, but shortening my ride by 10 minutes made it a little more bearable. Was only my second ride but I really like her style and she isn't too bad to look at either.
Any other trainers that are a must try? I see Wilpers mentioned a lot on this thread. TIA.
Appreciate it. This thread is a gold mine for newbies.txags92 said:I like Wilpers, Denis, Olivia, Kendall, Christine, and Emma. But try them all, everybody has different tastes in what they want to motivate them.CFTXAG10 said:
Did Olivia's 20 minute metal ride yesterday. Still challenging, but shortening my ride by 10 minutes made it a little more bearable. Was only my second ride but I really like her style and she isn't too bad to look at either.
Any other trainers that are a must try? I see Wilpers mentioned a lot on this thread. TIA.
Ride #100 slated for today. Gonna ride Jenn Sherman's 45 min Grateful Dead ride at 6:30pm (and hope for a shout out). Took me a while, but I'm finally at the first milestone.
I'll be looking for all of the #TexasAggies on the leaderboard.
Spinnaker 96
I'll be looking for all of the #TexasAggies on the leaderboard.
Spinnaker 96
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