The much loved FTP test rolls around again, this one to determine my training levels for the Winter ahead. My test was performed in accordance with the protocol in H. Allen & A. Coggan's book including the hard 5 minute effort prior to the 20 minute effort which just makes certain that you really aren't that fresh before you start!
I did no special preparation for today's test and have been continuing with my normal training plan, I made sure I was at least reasonably fresh by doing the test after an adaptation week which involved a reduced but still significant training load.
There are a couple of points of interest about this test:
1). In the run up to the test I have been doing no specific L5 work at all and have been ploughing on with my L3/SST/L4 plan in the hope that it will deliver something, I've just been keeping the faith! On this basis I am confident that after a full Winter of efficient (I hope ) training and the introduction of higher intensity work at the appropriate times I can make further improvements on today's position in readiness for my 2009 targets.
That's the plan anyway, you've gotta have a plan!
2). I completed this test using the ergo mode of the CompuTrainer making adjustments as I went along in response to what I felt I could cope with. I think I got it about right, at the end of the 20 minute TT part of the test I was pretty well spent but I recovered reasonably quickly. My final HR was just 3BPM below my MHR, I didn't hold back.
Anyway, there has been an improvement and I'm over the moon! Tonight my average power for the 5 minute effort was 355W and for the 20 minute effort was 321W, this calculates out out to give me a current FTP of 305W which I'm delighted with. What does this tell me? This tells me that I am still making steady progress and that I have finally made it through the 300W barrier I have been working towards. This may not sound like a huge figure to many but to me @ 50 it represents a major milestone.
The CompuTrainer calibration figures before and after the test were virtually identical, I am confident about the accuracy of my data on this basis.
So there you have it, please can I join the 300W club? Here's my evidence, the horizontal dashed line marks my previous FTP of 296W...
[Uploaded 11/11/2008 21:23:29]