FTP test

Completed an FTP (Functional Threshold Power) test last night. FTP provides a reasonable predictor of efforts to use on race day. It can also be used to define your training zones. Generally speaking, the higher your FTP, the faster you can go on race day. Sort of like using your 10k time to predict your marathon time.

Last night I went for 42 min, 20 min on, 2 min easy pedaling, 20 min on, shooting for the highest average power I could produce for the entire 42 min.
42 min
Pavg = 198w
Pnorm = 202w
HRavg = 165 bpm
VI = 1.02


Here are the numbers from all my tests since I started riding with the power tap:
12/30/08 Pavg = 189 Pnorm = 191 VI=1.01
01/15/09 Pavg = 178 Pnorm = 181 VI=1.01 HRavg = 172 (got sick right after this, missed 3 wks of workouts)
02/08/09 Pavg = 199 Pnorm = 202 VI=1.02 HRavg = 166

Between the first and most recent test, a 5 % increase in average power and normalized power.

I didn't get an average for my HR on the first test, on the second (1/15) my avg hr was 172bpm. For last night's test it was 166bpm. Seems little low. I wonder if it was lack of calories, I did this test in the evening, or nervousness about the prospect of hurting for 42 min. I definitely started out easier than my other attempts.

All in all, with being sick for 3 weeks, I'm ok with a 5% rise in FTP over 1.5 months.

And I know it's just a number, but I am looking forward to breaking 200 watts on the next test :)

Kia Kaha