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Post by Andy Davidson on Sept 8, 2018 14:48:43 GMT
Got some great advice from Martin Headon recently that was too good not to share. If like me doing a 20 min ftp test was too miserable to face doing it regularly then this might be for you. Trainer road have developed a ramp test that takes a lot less time and (apart from the final minute or two where you’ll want to die) is much is easier. I’m a convert: blog.trainerroad.com/new-ramp-test-makes-ftp-testing-more-efficient-and-less-stressful/
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Post by simonenglish on Sept 10, 2018 8:29:14 GMT
aaah...music to my ears...i've heard a couple of people talk about ramp tests recently did you see any difference between your 8 min / 20 min results and this test?
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Post by Andy Davidson on Sept 10, 2018 8:44:31 GMT
Hey Simon - it’s hard to say because I had 5 weeks off the bike before doing this one and hadn’t done a test for around 6 months before hand. I must say the results it gave me feel spot in the training I’m now doing and have only ocassionally had to adjust intensity by around 2-3 %
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Post by simonenglish on Sept 10, 2018 12:07:33 GMT
ok. i'll give it a go and report back. Will be interesting to see how the numbers compare. Last test i did was about 3 mths ago, and i've been tweaking by a similar margin on trainerroad too.
My assumption is that a trainerroad session with a TSS of 90-100 should leave me destroyed. If that's not what happens, then next time i add 2-3% and if that gets the desired outcome, then ftp goes up by 2-3%.
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Post by Andy Davidson on Sept 10, 2018 21:24:41 GMT
Be good to know how you get on. Watch out for the final minute. It’s awful!
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Post by simonenglish on Sept 11, 2018 14:00:36 GMT
Right. Ramp test completed. Result is around 15 watts more than what i thought was my FTP. Not 100% sure whether to trust this result or not.
If I tried to do the 20 minute FTP test at a wattage that produced this result (accounting for the 5% reduction to scale from 20 mins to 1hr), i seriously doubt i could hold it together.
I'm guessing the truth is probably somewhere in between?
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Post by simonenglish on Sept 11, 2018 14:01:03 GMT
and yes, the final minute was bloody orrible
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Post by elwyn powell on Sept 11, 2018 18:45:07 GMT
Hi, for those of us who don't have TR, do you know what wattage it starts on and what the increments are each minute? I assume it is based upon your estimated FTP?
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Post by Chi Cheung on Sept 12, 2018 9:05:44 GMT
Looks like 52% of FTP then 6% increases every minute.
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Post by simonenglish on Sept 12, 2018 9:53:29 GMT
the interesting part is how accurately you can track to the target as the wattage increases. in the early stages i find it easy to be very accurate, +/- 3 watts more or less. By the time i get to the last couple of minutes it's more like +/-25 watts. from that perspective i guess this is good power control training too.
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Post by Martin Headon on Sept 12, 2018 11:19:48 GMT
Looks like 52% of FTP then 6% increases every minute. ...and then you multiply the average power of the last minute you managed (which isn't just the final target power you reach; it might be 40 seconds at one power and 20 seconds at the next) by 0.75
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Post by Martin Headon on Sept 12, 2018 11:22:08 GMT
the interesting part is how accurately you can track to the target as the wattage increases. in the early stages i find it easy to be very accurate, +/- 3 watts more or less. By the time i get to the last couple of minutes it's more like +/-25 watts. from that perspective i guess this is good power control training too. Were you not doing it in erg mode? It's possible to do it manually but as you found, very difficult. I wonder if your higher-than-expected number was the result of this.
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Post by simonenglish on Sept 12, 2018 13:55:08 GMT
no erg mode on the wattbike i was using. don't think it would have affected my score much as my averages for each step were pretty much on target.
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Post by Deleted on Sept 15, 2018 8:10:11 GMT
Just done this - similar result to previous 20 minute effort but with the proviso that that was before my knee injury / month off training, this was after. My gut feeling is results probably a bit higher this way. I guess I should do a 29 minute test now for a true comparison - riding a 10 mile TT tomorrow so that might work if I can keep the power down.
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Post by Martin Headon on Sept 15, 2018 9:14:42 GMT
Interesting - my results are relatively conservative compared to a 20 minute test. They suggest my hour power is about 92% of 20min power, rather than the 95% formula usually suggested.
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