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Post by Deleted on Dec 14, 2015 19:48:38 GMT
Ta, I was getting confused because my FTP test is over 30 mins and no 95% calculation. It is truly horrible.
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Post by Radchenister on Dec 14, 2015 22:19:20 GMT
The tests on TR are set in amongst 60 minute sessions.
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Post by r0b1et on Dec 15, 2015 22:37:45 GMT
r0b1et , is that power curve something you get from Golden Cheetah? I've downloaded that onto the home laptop but not started gathering data as my current setup captures watts but does not talk to anything. I'll be fully linked up after Christmas with ANT dongles, speed and cadence sensors etc. I found the >100% FTP intervals doable for up to 10mins but they never went as high as 110%. Would be good to hear how you get on with those. As promised: The dashed blue line is the model, thick line is my bests (colour is about when they were) - the thin red line is just that particular session. You can see I only really do 20 minute, 15m, 10m, 5m, 1m, 30s and just balls out efforts - the slight peak at just over 3 minute is from a TABATA sprint session, managing to get a bunch of sprints inside it! (that hurt). its a good job I'm light.
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Post by ChrisD on Dec 18, 2015 13:48:56 GMT
Ta, I was getting confused because my FTP test is over 30 mins and no 95% calculation. It is truly horrible. Hi Al. This confused me a bit at first as I was conflating the CP30, that you introduced me to, with FTP. As I think you've clocked from the link that Rad has sent, they are different measures. You could say (I think) that FTP is a CP60 measure, and just be thankful that the CP20x0.95 approach to assessing FTP means you don't have to ride for 60 mins to measure it. I'm hoping to look at doing some more CP30 work in the new year but at the moment I'm finding that even 20 minute intervals are really ugly, let alone 30 mins!
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Post by Radchenister on Dec 18, 2015 14:18:21 GMT
The tests on TR make you blast a bit before doing the 20 and 8 minute tests, they do this to take the edge off your feistyness and make the interpolation more reliable - this is because flying straight into a short test when really fresh is not a good measure against the full hour, as you can cheat the fade. FTP is a measure of fitness but most often it's serving as a theoretical measure of what you might be able to do in an hour and only really tested by actually doing the hour ... and then only if it's a true max effort. Motivation is everything for this, as it's rare for anyone to be able to motivate themselves on a stationary trainer for a true max effort for the full hour, particularly when compared to the same as they would when say in a TT against the clock (even then some won't push the max). The measure on TR is chiefly for the purposes of setting the benchmark for interval stresses and zones, they suggest you'll know if it's too high, or too low, by either not being able to hang onto some workouts or finding them too easy. They also suggest adjusting it to suit in between the scheduled tests if necessary, in order to be most effective - you get to know what feels right by instinct when you've been at it a while.
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Post by Deleted on Dec 19, 2015 23:32:42 GMT
The CP30 test also push you for short blasts before settling into the 30 mins of effort. I've held off doing the cp30 FTP sessions so far as I'm focuses pretty much 100% on running for a half marathon in January and I know I'd not be able to have hard runs and hard bike sessions atm. Will be interesting to see; 1) what the trainerroad FTP measurements are, with the shorter intervals, compared to what I'm used to doing 2) how the Tacx watts measurements compare to the virtual power on trainerroad using speed and the trainers power curve.
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