This is the strategy I use....from a post on PZ Pack FB page. I do set my target (usually somewhere in zone 4) and try to sustain and increase a little each time I'm prompted.
FTP TEST STRATEGY
Several questions & messages about this, so let's take a look.
*First, I am not a Peloton instructor, nor do I play one on TV.*. There may be other thoughts on this subject, and that's fine. I will attempt to clearly explain each aspect of each suggestion and back it up with science and common sense.
I've written several posts in the past about FTP. They may serve as a primer for this "summary". I apologize in advance for this one being lengthy, but I'd like to provide a clear framework for the discussion (and I have the day off from work).
REALISTIC EXPECTATIONS
How is my current fitness really? How much do I currently know about my athletic performance capabilities? How experienced of a cyclist am I?
An honest assessment of our personal situation as we enter the process of Power Zone training will help us to gauge where we start, how fast we can improve, and give us a glimpse of short&long-term goals.
We must be reasonable with ourselves as we look forward, shaping our expectations according to our "profile". Especially with short-term goals, we must be careful to avoid setting ourselves up for disappointment. That said, of course we want to crush this!
THE HARSH TRUTH OF MATH
The FTP Test assesses the AVERAGE OUTPUT we can produce for the 20 minute duration of the test. The original version of the FTP Test used a 60-minute duration to assess average output over the full hour. Since most riders hate the 20 minute test, you can imagine how popular the full hour test was; thus the development of the 20 minute version. Since FTP represents the wattage one can sustain for an hour, 5% is deducted from the value obtained in the 20 minute test to produce your "FTP".
There are many factors involved in cycling performance for the 20-minute test. We'll look at some, but first let's dig into how the mathematical calculations of FTP can help us form a smart strategy.
EXAMPLE:
I want to raise my FTP to 200. To do this, I must average 211 watts output over the 20 minute test duration. (211 - 5% = 200.5). You can do this math to determine the needed average output (YOUR TARGET) for any FTP score you wish to achieve.
Where the math affects HOW you ride the test: if you spend one minute riding at 10 watts BELOW your target, you must spend a minute riding at 10 watts ABOVE your target to maintain your average! So, it's important to choose a target and try to stay as close as possible to it as we ride the test. Here's why:
As we exert ourselves, our muscles produce metabolic waste: lactate. Our bodies have built-in mechanisms to "buffer" (nullify) that lactate, and these mechanisms have limits to how much lactate they can handle at a time. When we produce more lactate than our body can buffer, we experience the "burn" and increasing fatigue that we've all felt. (Zone 6 or 7, anyone?). While we can keep going for a little while when accumulating lactate, we will eventually have to slow down or stop while our body tries to catch up. There is a "balance point" where we are working just hard enough to produce exactly the same amount of lactate that our body can clear; the LACTATE THRESHOLD. Our FTP is close to this balance point.
Now, as we ride the test, we can see the value of not riding too easy (capable of more without massive fatigue) and not riding too hard (lactate build-up too large, we "blow up"). The idea is to ride right along that line (Matt Wilpers always talks about the tightrope) so we maximize our sustainable output without blowing up.
While there have been many examples of riders performing the FTP Test as a series of high/low intervals, etc, these methods may not provide a result that honors the intent of the test: estimating the output one can sustain for an HOUR. In a 20 minute version, it's easier to vary from a steady-state riding plan than it is to do it for an hour.
So, what do we do?
1. Choose your TARGET. (average output that will produce your desired FTP score).
2. When starting the FTP Test ride, get up to that TARGET a few seconds BEFORE the click timer hits "0" to start the ride! This will prevent any low start-up output from being calculated into your score.
3. HOLD your TARGET output through the first 10-12 minutes and see how you're feeling.
4. If you set your TARGET too high, you'll know it right about the 10-12 minute mark (unless you set it way too high!). If you set it too low, you'll be able to increase your wattage without feeling like you'll die instantly. If you set it correctly, you'll be uncomfortable but be able to maintain that pace. (Mental toughness!!)
5. If you have anything extra left, the last minute or two is when to go for it. Not too early, because you don't want to blow up with time remaining!
The ideal FTP TEST is a virtually flat line with a final push at the end.
The instructors, in my opinion, coach the FTP Test in 5-minute blocks to prevent beginners from starting out too hard (early blow-ups are demoralizing) or from underachieving (not going hard enough).
As we get more familiar with our personal athletic abilities, we can be more accurate with these plans! Remember how often the coaches talk about mental focus! To become successful athletes, we must strengthen our brains to control this massive motor we're building!
Good luck, I hope this put a lot of it in one place.
#RBFC
