Would love your help on sustaining a greater percentage of FTP on longer rides

Training
63

I’m out.

Enjoy

64

@Stringwise my first reaction to that post - the last 70 minutes looks similar to Empirical Cycling’s progression3 FTP test. Repeating here for convenience:

Before doing any of the following FTP tests, you must do a long and thorough warm-up. Your FTP will be equal to the average power of the entire test, and I double check it with the WKO modeled FTP.

PROGRESSION 3, 40-75 MINUTES OR TTE + 5 MINUTES

  • 5 minutes at 97 percent of target FTP
  • Hold 100 percent of target FTP until exhaustion, 70 minutes maximum
  • Optional: Increase target FTP at halfway point

although the first 20-25 minutes were at roughly 90% FTP.

Seems a bit of a stretch to consider a 1x20 @ 90% followed by 1x45 @ 90% as a “long and thorough warm-up.” But I only coach myself and what do I know?

Coaches don’t all agree on things. Curious of your perspective on FTP testing. The Empirical Cycling protocols for FTP testing go far longer than what most coaches prescribe (e.g. CTS 2x8, Allen’s 20-min, Friel’s 30-min).

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I might try that Sunday, instead of round bald.

I understand what your saying, if your ftp is truly correct these are hard work outs. And likewise on week 3 of your training your FTP has in fact gone up, you will hit all of these workout on the head and it will look awesome. When the ftp fairy comes and bumps you 8% you might not be able to hammer out 12 hours a week at .8 IF.

67

I think you have to throw out Disaster. I understand that this one was put in as kind of a joke. Coach Chad has disavowed this one on the Podcast.