Hi all, briefly I’m a 31yo male, long time cyclist and current cat 1 on the road. I just finished first four weeks of sustained power build high volume and finished all the workouts - felt very challenged at times but always was confident I could finish.
Ramp tested today to essentially the same result cracking at 19:30 on par with my peak from last season and through the sweet spot base period. I’ve always been a climber/TT with poor top end but I’ve been using the ramp test since it is short and convenient.
After today’s ramp test, I spun easy for 10 minutes and did a full on 20 min effort ftp test in resistance mode which put my ftp 10 watts higher than the ramp. The effort itself was close to my 20 minute bests from last season, about 8w lower.
Like many in this forum, I think I might move to the 20 min test moving forwards. My question is how to treat the 5 minute clearing effort before the test. I figured my ramp test today followed by the 10 min easy spin was similar as it was about 10w below my all time best 5 min power.
In the workout text Chad advocates going slightly harder than 20 min pace - or is this an all out effort to achieve a 5 min PB?
Also any reason not to go with my 20 minute test result for ftp given I ramp tested 10 minute prior rather than the prescribed 5 min clearing effort with 5 min recovery?