baribari

Funnily enough, I actually downloaded TR today just to try the ramp test, and it put my FTP something like 40 watts higher than the last time I did a 20-minute test (probably over a month ago), and 10 watts higher than the inflated FTP I had been training at (set because I felt the workouts were too easy).

OTOH, this test was really, really easy for me compared to a 20-minute test (super easy until the last three minutes that is). I wouldn't mind doing this every week, even though you don't need to.

hubcyclist

managed to drag myself out of the house for a 6am group ride, 64ish miles, 250tss, ctl is up to 97. decided to stick with a shorter group, there was a 100 mile group going to Mt Wachusett, will definitely have to do that by the end of the month so I can be ready for the granfondo

Ttoc6

Assuming you trust ramp test results.. They are "easier" than a 20 minute test and I've always preferred them. Only ~ 3-5 minutes of mental suffering and it's kinda hard to screw up the pacing like on 20 minute tests. Really glad that the TR guys have built something to get people hooked on using them.

My ride today was pretty sweet. 3.5 hours, 4500 feet of climbing in 2 climbs with a little bit of dirt in the middle. Still no computer mount so I paced the first climb terribly and hurt a bit over the top. I'm getting some of my descending chops back now that the roads are dry too.

wktmeow

Supposed to do the hard group ride Saturday. I was running a little behind and flatted about 10 minutes away, so I missed it. Swung by a shop, picked up another tube and Co2, and headed to catch the other group ride. Joined that, got just up to the lead in to the hard part, hit a pothole with my front wheel hard and flatted again. Caught up with some teammates and just rode around the long way home, and did some punchy efforts up some hills.

Today I went up Palomar and did an hour of big gear 50-60 RPM climbing @ sweet-spot pace/160bpm, set a PR up the climb by a few minutes. Maybe more importantly, set a PR on the descent too! Went up to the observatory and then back down to the car for 42 miles and 5.7k feet. Feeling pretty wiped now, the TSS for the week ended up over 700 due to the races on Monday.

jsk

Not trying to be an ass, but if the test isn't accurate for you, what's to like? Sure you didn't suffer for as long as you would in a longer test, but you also didn't get a useful result.

I use (and like) Trainer Road, but I haven't bothered with the ramp test simply because I know it would overestimate my FTP. I just don't see how you can accurately predict threshold power from an effort that's way above threshold. The relationship between Z5+ power and threshold is going to be quite different for different types of riders, which is also why setting interval targets for above threshold efforts based on a percentage of FTP can be problematic (which is why WKO4 introduced iLevels).

For a rouleur like me with good 2-5 min power, the shorter the test the more inaccurate the result. Even a 20-minute test, I can't use the traditional 95%, so I prefer actual 40K TT's. I'm not suggesting everybody should do 40K TT's for FTP testing (unless you target them for competition), but I think something like the Sufferfest 4DP test or WKO4 iLevels makes a lot more sense than a ramp test.

aaronmcd

Also is there a need to even test at all? I mean if one rides a lot and does near threshold work a lot shouldn't it be obvious where ones threshold is, approximately?

-----------------------

Today I went out, super tired and sluggish at first after the race yesterday but warmed up nicely after stopping at the bicycle museum in Fairfax for a couple beers and a bratwurst. Met Niki Rellon at the Wednesday social ride and she was there as a send off to be the first woman to ride across america on a prosthetic leg. Was a symbolic send off, as she has a few book signings remaining. We met up back in SF and she, being German, wanted beer so we rode to Benders and had some beer and tots before chasing a bus so she could get back to Fairfax at a reasonable time.

No structure and not too long (only 55 miles) but managed around 200 TSS of mostly steady high zone 2 with a few short efforts when I felt the desire.

rubiksoval

That's my feeling. I reckon if you're doing workouts, you have a very good idea of what's possible and what's not. And if you can push harder, do it. And if you can't, back off a bit. Pretty simple at the end of the day.

topflightpro

So happy today is a rest day.

I started my last block of build training before track nationals last week. 888 TSS on just under 8 hours of riding.

I also had about three hours in the gym.

Hermes

furiousferret

Into the the rest week, which kinda started this weekend after getting about 22 hours of sleep. On paper it doesn't really look like a hard training block that would induce overtraining but couple it with running a 200-400 calorie deficit and going from a 2/1 cycle to 3/1 and I cracked on Friday. I also had a general malaise this weekend which I attribute to it. One of my theories is many of our feelings are linked to our training stress. Right now my motivation level is in the dumps, which hopefully will turn around.

I'm planning on being there as well. If you see someone in a Don's kit that has a general malaise about himself, say hi!

hubcyclist

my tsb dropped from -13 to -28 with one 250tss ride lol although I certainly feel like I could ride today, it's my usual rest day (I guess that's why it's good to have a ctl in the 90's lol). last week of this sweet spot block this week, I might just do volume endurance until the end of the month as I gear up for my travel and fondo

Hermes

@furriousferret Absolutely. I will be in UCCyclery JW Floors.

colombo357

Not accurate, but repeatable with less mental effort than an 8 or 20 min test.

A lot of people under assess their 8 and 20 min tests anyway and have to offset those numbers as well, just in the opposite direction.

jsk

I dunno, if you're going to have to offset the result of the test based on what you feel your FTP is, I would say skip the assessment test and just go with an estimate based on recent performances, as mentioned by rubik and aaron. That's what I would do if I was just using FTP to set training interval targets.

On the other hand if you need a more accurate FTP (say for targeting time trials), I still think a longer test is warranted (even longer than 20min), since it will not only give you a better idea of what you're physically capable of but also force you to learn how to pace those efforts.

Ttoc6

23 mile ride for my 23rd birthday. Double flatted (damn goat heads) 5 miles in. I highly recommend everyone pickup a full length frame pump for training. They're in style again and are the most useful tool one can have on a bike. Co2 is cool until you blow the only one you've got on a tube that just doesn't like it.

tetonrider

damn. super unlucky on the flats for you.

i tend to flat 0-2x/year--pretty lucky.

def do multiple CO2s but, yeah, a frame pump is good. i get made fun of for having mine...until someone needs it. doesn't look great with "modern" bikes (curved tubes).

mattm

mattm

kensuf

It's been really humid. I've been riding.

ntnyln

I struggled all spring on the TT bike and the first stage race is coming up so I was worried. Power was 50 watts lower than what I hit in my final TT last season but overall power was up. I rode like that all spring inside and just hated myself. Finally rode outside and RPE did not match effort on some known rises and terrain so I decided to check the torque on the bolts of the PM since the only change I had made was to have new rings put on. Of course one was cross threaded and not torqued right. Replaced it and hit 3x10' at low end of threshold... I don't mind training inside to avoid traffic and just the convenience of it since I workout so early in the morning, but sometimes you just need to get out and ride to experience it.

Hermes

@TMonk While I was on vacation, they resurfaced Torrey Pines hill bike lanes - fantastic improvement. The descent is very smooth and the climb has a smooth divided bike lane so that slower riders are in the right lane and faster riders can pass in the left lane. Also, the Del Mar Hill is repaved.

When I did my climb on Sunday, there was a couple about 30 seconds ahead. The father was pulling a child bike trailer with child in it with another child on a rear seat behind him. The mother was riding behind the trailer. It took me 3/4 of the climb to catch them. The father was a strong rider. I thought... this could be @Ygduf in the future.

furiousferret

Tuesday Night World's tonight (shocking, being that its Tuesday and all...) which will be my only real effort this week. Then its on to the Hill Climb this weekend. I may do a crit on Friday, but that may hurt the TT on the weekend.

I thought I had a fair chance at winning, but looking that the 4's and 45's start list that's looking bleak. The more specialized these races are the more the specialists come out, so even if its a small start list, the talent level is higher. To be fair, I also haven't don't an all out 40 minute uphill TT, so there's a good chance I botch it up.

I probably value winning way too much, and I don't think its a sustainable model down the road. Its more for the validation of others, which I read in a sports psychology book (How Bad Do You Want It by Matt Fitzgerald) its a losing model. I blame growing up in Foster Care where nothing was unconditional so you had to build a resume just to be accepted.

In terms of a crappy mental performance, I'm right there with JR Smith this week so I'm probably reading into all this too much.

I train on Gatorskins after so many goathead punctures. I went through $50 in tubes one week, definitely feel your pain.

hubcyclist

2hrs, 4x20 sweet spot (90, 92, 94, 92%) the last 20min was a bit of a slog but otherwise pretty good. got an orange jersey on zwift for my effort, it's easy when there are only like 40-something people on a loop

TMonk

Yes, the new TP pavement is very nice. Also, do you ever participate in mass start track stuff? I'm out at TNR about half of the time... Might be there tonight dong lap cards b/c I'm getting over a stomach bug.

Hermes