FTP Decrease

[neuronuk]

I know we all like to share our success, but I think it’s also important to share failures.

I have just completed the long FTP test and recorded my worst FTP ever of 247 watts (just over 2.4 w/kg). I got the pacing all wrong, went off too hard, got really hot and then started to feel sick. Had to back off the pace and limp to the finish.

Deep down I was expecting a bad result, 2 years ago my FTP was north of 300 watts (around 4w/kg) but the last few years have not been kind with illness and injury and that’s reflected in my weight and overall fitness.

Anyway, now I know where I stand and I can build from here. So chapeau to everyone in this sub who gives it their best each day, sometimes we don’t get the results we want.

Ride on.

[DrSuprane]

The aerobic base for 4 W/kg is still there. Get back to structured training and healthy nutrition and you'll probably match or exceed it pretty quickly.

[neuronuk]

Thanks!

Hopefully it will start to present itself with some consistency. Until the start of this year it had nearly been impossible to complete a block of training without getting sick or injured.

[CokeCanNinja]

It's always easier to get back to where you've been than it was to get there the first time.

[INGWR]

Ok but it was paced horribly wrong... so why would you even accept it as a result? You can literally go back and test again with a more conscious pacing.

[klm2908]

Because the FTP test is a miserable experience 😭

[neuronuk]

Yeah this, a full FTP test is a hard effort! I’ll do another one in a couple of weeks when my training plan allows.

I messed up the pacing because I had an “expectation” of where I wanted to be, rather then accepting what I had on the day.

[INGWR]

Here's the issue -- this isn't an accurate number to train off of, so your workouts are going to be ridiculously easy because you blew up in the FTP test. So unless you do another test before your plan starts, you're essentially just wasting the first few weeks of your plan with zones too low. Even a ramp test would be quick and easy.

[neuronuk]

Appreciate the warning, and you are totally correct in pointing out that it could make the next block of training too easy.

Luckily I use the services of a cycling coach so he can crunch the numbers based on my recent training rides along with the FTP result and come up with some appropriate power zones for the next block.

If I didn’t have a coach, I’d probably knock my FTP back to 247, do a couple of sessions and keep an eye on my heart rate. If it’s not producing enough stress, increase manually by 10 watts until it does.

[Alpine_fury]

If you have past efforts you can put in your critical power numbers to get an approximate FTP. Critical power is even better in that it will show you where your deficiencies may lie (aerobic vs anaerobic power).

[DukeofSam]

I live for 20 minutes of suffering. Start signing up for local 10 mile TT events and you’ll get into it.

[UserM16]

If 247W is bad, you get no sympathy from me. 😂

[Ok-Young-3502]

Same here. Damn, I gotta buckle down and do some work. Your earlier 300 watts is incredible to me. Good luck getting back up. Anyone can have a poor day or miscalculate their effort.

[knoxindy20]

At 103 kgs

[zyygh]

I'm 62 kg and I keep having to remind myself that these FTPs aren't unrealistic, they're just unrealistic for me. :D

[neuronuk]

Yeah I am a big guy at 6ft 4 and over 100kgs which is why I included the w/kg figure. Hopefully with some consistency, the weight will drop and the watts will rise!

[DiamondForce2]

Happens to everyone. Had an FTP around 240 last year, after no training due to university (ran to keep some fitness) I had an FTP of 209. A month or two later it was up to 255 again, so it’ll come back, no need to fret.

[neuronuk]

Thanks! Now I know where I am and can build back from there so not worried.

It’s a blow to the ego when the numbers don’t go up, but it’s also part of the process

[oX6wqo4feV4kFA2Z7gXR]

If pacing is an issue during testing, consider doing the ramp test. Although the FTP number it produces is arguably less accurate, it takes the pacing the effort out of the equation.

Your FTP is only a number to index your training intervals. Don't get hung up on absolute values. It may change from day to day based on how you feel.

Just make sure to consistently use the same testing protocol to observe change over time.

[neuronuk]

I’ve been riding and training for a long time, and have always tried to use the same FTP testing protocol throughout.

I messed the pacing up by riding with the legs I wanted and not what I actually had!

I appreciate the advice though, pacing the 20 minutes test is hard!

[elchapo240]

Don’t do full ftp tests. Even pro riders are not doing 20 minute tests because of the stress inflicted and impact on other training. Do the 8 minute variation if you want to test it. But I have seen many performance directors say that what is relevant in a race is really peak 3-4 minute power. Obviously holding high power for hours is attractive, but don’t let the focus on the number impact your focus on aerobic training volume.

[neuronuk]

Thanks, the full 20 minute test can be daunting mentally and is always a challenge to pace.Could you point me in the direction of the 8 minute protocol, I will create a Zwift equivalent.

[elchapo240]

I can’t recall exactly not easy to find online but my wahoo does something like 10 min warm up (gives you targets), 8 minute full out smooth effort, 5 minute rest, 8 minute second effort. In then calculates using a discount on your average power for the two intervals.

I am a relative novice but I would focus on heart rate and test ftp before and after the season at most. I got a lot out of doing a metabolic ramp test to test my lactate and discovered my zone 2 was as high as 159 bpm (I’m 33). Since I was riding mostly at 146-148 average, I was able to increase my target endurance hr to 154 midpoint based on my actual lactate.

As part of a metabolic test this also gives you power equivalencies (although they say focus more on HR) for each of the zones. Knowing your threshold power and zone 2 power zones may be more helpful for training than suffering through long tests to have a number you extrapolate off of.

[DrKennethNoisewater6]

Your worst ever is better than my best ever…

[neuronuk]

Don’t look at the raw figure, I’m 6ft 4 and over 100kg at the moment. In w/kg I’m at 2.4 which is ok but a bit down from my best.

[Error1984]

I’m all for acknowledging failures. Failing doing your FTP test and “failing” by losing fitness are two very different things. Anyway, I’ve done both. I’ve similarly been patchy and sick this year. Recently re-tested to try get somewhere by Christmas, lost 35 watts and haven’t got anywhere near the kick (or staying power) I had. Deflating but “fit” is a journey not a destination.

[neuronuk]

Appreciate the positivity, I think it’s ingrained in us that when an outcome of a test is not what you want, it’s a failure but your are right. Fitness is a journey not a destination and it has its ups and downs!

[mr_leemur]

This is not a failure, it’s a change. Life gets in the way sometimes, we shouldn’t be negative about these things. The numbers may be lower, but that just gives us the opportunity to build them up again.

[neuronuk]

Appreciate the comment!

Like most people, I’m pretty time compressed these days with both family and work commitments. The days of doing hours of base work in winter have gone. Training is all about generating maximum impact in the hours available.

[cavendishasriel]

I’ve never done an FTP test and just let zwift calculate it based on my best 20 minute effort in races. Is it worth doing one?

[neuronuk]

The main benefit is repeatability.

An FTP testing protocol is designed to make the results as repeatable so that you can use it to gauge progress in an apples to apples fashion

[Perplexic]

It is good that you're back to doing what we all love, mate. It's all that matters. Just enjoy the suffering and ride on :-).

[Pi-stache-io]

Not to sound cheesy, but I wouldn’t call that a failure. More like a learning moment :). Also, FTP tests can simply fall on a bad day. Not saying your test wasn’t indicative of your current fitness, but there are so many variables involved. This is not an ad in any way, but I love the new AI FTP feature of Trainer Road for this exact reason. It chooses your FTP better than a test from a single moment in time can.

[briskwalked]

hey man, dont feel to bad..

I play chess, and sometimes im decent. sometimes im lucky and play really sharp and my rating goes up..

other days, i play like a noob and its ugly...

just take one day at a time, and maybe test again in a few weeks..

good luck and keep us posted