New FTP established; On track for new mileage PR; AtLarge 35% off!
I’m starting my new cycling training program (see yesterday’s blog for details), and so yesterday it was time to re-test my Functional Threshold Power (FTP).
What is Functional Threshold Power? FTP is simply the maximum power (measured in watts) that a cyclist can maintain for one solid hour. FTP is the best single marker for fitness in cycling: the higher your FTP is, the stronger rider you are.
There are a couple of well-established tests that are used to determine FTP: the “8 Minute Test” and the “20 Minute Test”. Each of these tests are an hour in length, but the time spent actually assessing threshold power is less than that (2×8 minutes and 20 minutes, respectively). Both tests are unpleasant, but necessary: TrainerRoad automatically scales workout difficulty levels based on the athlete’s FTP. In order to get the most from your training, it’s important to have an accurate FTP. Re-testing every six weeks or so is recommended.
The formula for establishing FTP from the two 8-minute intervals is simple:
FTP = ((P1 + P2) / 2 * .9)
…where P1 and P2 are the average power outputs from each 8-minute interval.
My existing FTP was 270. I’ve been training very hard since that FTP was established, and so I expected to see a nice improvement over my old score. I felt good yesterday, and my average power for the two 8-minute testing intervals was 325 and 329 watts, respectively. Therefore:
((325 + 329) / 2 * .9) = 294
My new FTP is 294 watts. That’s the highest my FTP has ever been measured, and I’m very happy with the 24 watt improvement. I also set a new 5 minute power output PR of 331 watts. That puts my 5 minute watts/Kg at 4.24 and my 1 hour (FTP) watts/Kg at 3.77, which are pretty respectable numbers.
Here’s the complete ride with all data on TrainerRoad.
The training program I’m starting now has a lot of very difficult anaerobic intervals, and with my new FTP those workouts are going to be even more brutal. It’s going to hurt, but I think over the next 9 weeks my fitness and strength as a cyclist are going to reach heights I’ve never even approached before. I’m pretty excited about that. Time to dig in and makes friends with the pain. 🙂
It looks like I’m going to break my single month mileage record. My existing record is 550.3 miles (885.62 Km), set last November. So far this month I’ve already ridden 462.3 miles (744 Km). I’ll certainly be riding at least another 100 miles over the next eight days. It would be cool to hit 1,000 Kilometers (621 miles)!
Finally, long-time JSF Sponsor AtLarge Nutrition is having an amazing pre-Memorial day 35% off blowout! Details follow…
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