Another failed 20min test. Almost every time I want to complete a 20min test indoor, I fail. Wanted to do this on zwift during a Bologna TT. But had too little warm-up (10min).
First 10min I could average 270w (goal in mind was 270-275). But then legs complete blew up so I bailed out and thought that with this ‘warm-up’, I would do another attempt one hour later.
That failed double. I took a more reserved start, first part 260w but then again, legs completely empty. HR got lower but could not deliver the watts anymore (quads full). Averaged 250w for 20min.
3 months ago I could do 30min at 268W. Ok, my A-event is passed, and I did go on holiday for 10 days but did some riding last 14 days and I did not feel that bad. Is this just a bad day? Or how do I have to mentally get over with this? Maybe just test outdoors again (indoor it is always a struggle).
This was indoors. Outdoors my power readings are 10-15w higher, so that is why I test sometimes indoors our outdoors. But outdoors I test more like Kolie Moore’s 40min tests.
Maybe there is a reason for my failed test. If I just continued in my first attempt my 20min would be higher then 250W. But in March for example, I did a 14 day zwift grand tour of daily racing. on day 14 I did a TT there for 252w average for 1h13m. Bizarre…
Today I take a rest day, tomorrow I will do a ramp test and maybe saturday an ftp test again based on this ramp test…
But I most say; I train for long events, so focus on endurance, tempo and I almost never do treshold or vo2max work. Maybe that is why I struggle indoor at this power. (But I do zwift racing so it is not that I don’t have intensity).
3th place. Podium ;-). On the long climbs I was strongest but they had more punch on thé shorter climbs and could hang on Longer with higher level riders. It was hard but one of the coolest things I ever did.
Ow. CAP. That is another level.
You had unrealistic expectations, IMO….you were at 268 3 months ago, passed your A event, went on holiday for 10 days and then road intermittently for 2 weeks. Hitting 270-275 was just not in the cards.
Its not a fail, you learned that 260W and 270W for 20-minutes is not sustainable right now. If you have good heart rate zones, go out and start riding endurance and throw in some tempo and accelerations. In about a month (2x your 14 days ‘off’) you may be right back where you left off 3 months ago.
Same here! I never bonded with the 20 minute test. I always went out too hard and then blew up too soon. I’ll only do a Kolie Moore style test now. I’d rather do 40 minutes that way than 20 the hard way!
I like with the longer format test that you can feel your way through it. It’s such a long test that you can back off by 10 watts for a minute or two and take a breather if you are right on the edge. I often find that 15-20 minutes into the test, I’m pushing more watts than I could in the beginning.
Thx for all the good advice.
Maybe I do another test later this week but just a 20min starting at 250w and see what I have in the tank after 10mins…Kind of a reversed/reserved test. I see it as a treshold workout.
Or I do one outside, there I can push harder and my legs do not explode that fast. Altough I ride a lot on zwift, I always struggle holding wattages above FTP or CP. But I can ride at sweetspot like forever