I’m pretty new to trainer road, but it seems to be working. I was wondering how I would go about extrapolating my current FTP to a race scenario ?
I am taking part in my first cross duathlon this weekend. 4km trail run / 15km off road mtb ride / 4km trail run. In terms of pacing I am treating the runs as though it were a sprint triathlon. But for the bike I am a bit unsure as to where I should be aiming - based off of my FTP could anyone give me an idea / anyone have experience in this area ? Unfortunately I don’t have a power meter on my MTB, so will be going off of HR and perceived effort, and havent had the option to pre-ride the course, so dont have any data to compare against from that point of view. Just my recent TR rides.
From my last ramp test i am :