My Upcoming FTP Test

This Saturday I hope to complete my first FTP test since March.  I tried this back in August with terrible results.  I hope to do a lot better on Saturday.

The Test Protocol

The format for the FTP test I use is straight out of Training And Racing With A Power Meter.  Many people use this format and get consistent results that they are able to track.  I have used it for all of the FTP tests I have done.  Here is how it is broken down:

1. A 30 minute warm up with a couple of “spin ups” of 1 minute each to get the legs ready.
2. After the warm up you do an “all-out” 5 minute effort.
3. Spin easy for 10 minutes.
4. Do a 20 minute time trial at the highest level you can maintain consistently
5. Cool down for 10-15 minutes.

All told it’s about 75 minutes, with 25 minutes at what could be described as a “very uncomfortable” level of work.  It’s tough but doable.  In order to get good results I will need to be “rested and motivated”.

My Preparation

In order to be rested and ready to go I am easing off a little this week.  I am still doing the trainer workouts but at a lower overall level.  I will go fairly easy on Thursday and not ride on Friday.  I will do the test on Saturday morning.

Hopefully I get a good result.  I will post a recap either way along with the PowerTap files.  Wish me luck