OK, I have listened carefully to the TR podcasts and advice on FTP testing, ramp tests and how it is a guide to the training level.
- 3 months ago I did a Road bike ramp test of FTP test scored 238.
- I have used 238W for my TT bike on turbo since January. I am reasonably comfortable doing threshold sessions at 238W (Just).
- If I try to do a ramp test on the TT bike I crash out with an FTP of 220W. So I ignore that and carry on at 238. (The ramp test simply does not seem to work for me. I suspect I am missing some top end power.)
Saturday I did a 10mile TT. Clocked 23.07mins on a flattish dual carriageway. (E2/10) Max Average power over 20mins 249W. Normalised power 253W.
So that suggested to me that my FTP of 238 is a bit low. However if I assume that the 20 minutes is the result of a 20min FTP test. Then I have to apply the -5% adjustment to the Normalised power that gets me back to 240W. If I apply it to the average power I get to 236W.
My temptation is to up the FTP slightly to 240W for the next few weeks. I am in the 40k TT power build, but also doing longer 50-60mile TT rides as I am aiming for 50-100m TTs as well, as 10s and 25s, this year.
So, does 240 sound reasonable, or should I use the higher average or normalise powers?
Considered thoughts appreciated…