My First Ever FTP TEST!

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3 жыл бұрын

My First Ever FTP TEST!
Many cyclists invest in cycling power meters to measure and improve their power on the bike. Owning a power meter, though, is only half the story. The other, equally important part, is to do an FTP test to establish your Functional Threshold Power and then calculate your various power training zones Without it, owning a power meter is actually pretty pointless.
For the first time in over 40 years of cycling, I have finally got my first power meter so, naturally, the next step is to do my first ever FTP test. To help me, I have my friend Kris who has a five minute test that will help me get the all important numbers.
If you would like to do Kris' five minute FTP test, you can find it on her youtube channel here:
• FTP in FIVE - Testing ...
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Пікірлер: 721

@lawor8 3 жыл бұрын

Anybody who would put themselves through a recorded FTP test gets my applause 👏🏽 . Well done mate

@jollygoodvelo 3 жыл бұрын

Thanks

@fionawalsh1418 3 жыл бұрын

@@jollygoodvelo what is the sweet spot training she is talking about ?

@jollygoodvelo 3 жыл бұрын

@@fionawalsh1418 It’s the power output that is between 88 and 94% of your FTP.

@timvanmonero2720 Жыл бұрын

I'm okay with sharing. blow up after 21:10 . have fun :P kzfaq.info/get/bejne/l8yqlLN6yJ6XmGQ.html

@Jeff.Slavich 3 жыл бұрын

Well done! I appreciate the fact that your willing to put it all out there for everyone to see. Good, bad or indifferent. Happy new year.

@jollygoodvelo 3 жыл бұрын

Happy New Year Jeffery

@crapiam1gamer747 3 жыл бұрын

Leonard!! What a Triple A video post for 1st day of 2021! that was a Sterling effort that has me chomping at the cycling bit far more than anyhing else I've watched on here. It was really interesting to watch ya go thru ya paces. Chris is a great feature, be good to see ya being pushed thru some turbo session by her in this format. Ya presentation, filming/camera set up and editing is superb!!! Happy New Year

@jollygoodvelo 3 жыл бұрын

Glad you liked it.

@samuelkmaina 3 жыл бұрын

Happy New Year and Decade. I almost ignored this because of all the stuff I've seen elsewhere and how it doesn't relate to my level of cycling. Then KZfaq autoplay did what it does best. I am pleasantly surprised. I was breathing in with you during your 5 minute FTP. Your coach is a gem, she added the spice to the struggle. Thank you for sharing.

@jollygoodvelo 3 жыл бұрын

Thanks Samuel. Glad you stuck with it.

@1brianescobar 3 жыл бұрын

This video came up in my recommended. Informative video and great work! That looked like a mighty effort. I would love to see the progress you make. Keep it up! 👍🏽

@jollygoodvelo 3 жыл бұрын

Glad you liked it

@peterlawson900 3 жыл бұрын

Great effort Leonard. When I took up cycling 18 months ago your videos were my go-to reference to learn the ropes and I’ve been watching since. FTP tests aren’t pleasant - top job

@jollygoodvelo 3 жыл бұрын

Thanks Peter. Glad you are enjoying the channel.

@MiQ0707 3 жыл бұрын

Great job man! I'm currently doing a sweet spot 6 week block myself. Gains are definitely noticeable, you got this!

@TonyTurboRST 2 жыл бұрын

That looked absolutely brutal. WELL DONE 👏🏻 You have inspired me to keep on going and work harder towards my own goals.

@the_feature_selector859 2 жыл бұрын

I like the banter between you two. Another great video!

@candacespaur8478 3 жыл бұрын

Leonard, Happy New year! I have learned so much through your videos. Thank you!

@jollygoodvelo 3 жыл бұрын

Thanks Candace. Happy New Year.

@fredflintstone4558 3 жыл бұрын

Well done, Leonard! Hats off to you for posting this. I've recently started cycling again after almost a 20 year break and did a 20 minute FTP test on the turbo trainer a couple of days ago. Was almost physically sick after it, and also got a very low result - I was pretty disappointed. This 5 minute test would've probably been better for me.. 20 mins was practically torture!!

@jollygoodvelo 3 жыл бұрын

Many people would argue that a 20 min test is more accurate but a couple of people have also compared the results from this five minute test with their results from their 20 minute test and there isn’t much of a difference

@stefanangvik7197 3 жыл бұрын

Nicely done Leonard! You have been through Hell and back. Keep up the nice work and Happy New Year!

@jollygoodvelo 3 жыл бұрын

Happy Nee Year

@JonFairhurst 3 жыл бұрын

Congratulations on completing your first FTP test! Your recovery gave me some perspective. You brought your power way down and your heart rate fell quickly, showing good fitness. The fatigue, however, refused to leave the party, showing that you weren’t holding back! It shows that sprints aren’t free and to keep it controlled and steady on long, endurance rides. On my next FTP test (I prefer the ramp method), I’ll pay close attention to my difference between heart rate recovery and fatigue recovery. I fully expect to be whipped long after my BPM returns to normal. Maybe I’ll time it. (This is where young pros - not me! - are amazing. They can go 110% and recover so quickly.) Thanks for sharing, inspiring motivation, and providing insight!

@jollygoodvelo 3 жыл бұрын

Thanks for the tips. Good luck with your next test.

@DoctorAB282 3 жыл бұрын

Happy new year my friend ✌️and many thanks for your new guest she is great 👍

@jollygoodvelo 3 жыл бұрын

Happy new year

@davehollingworth5537 3 жыл бұрын

Thanks Leonardo, and Happy New Year. This is fascinating stuff - thank you so much for putting the numbers on screen for us to watch, that was very helpful. I'm only just beginning to figure this stuff out myself so I appreciate that you're able to demystify a lot of it for us. Next step might be to look at 'watts per kg' in so far as it matters (or does it matter?) to heavier chaps like myself (yes, welcome New Year Resolution, welcome). Thanks too for the excellent camera angles and editing in this vlog. Bravo! "Oh, so soon!".... that made me laugh!

@jollygoodvelo 3 жыл бұрын

It only matters if you want it to matter

@davehollingworth5537 3 жыл бұрын

@@jollygoodvelo Wow, deep man. Groovy! (But, yeah, you’re dead right). Best not to get too hung up on this stuff and just go out there and ride your bike for the fun, the thrill, the adventure, the freedom, etc.Thanks man. 🙏

@K777John 3 жыл бұрын

That was hard Leonard so chapeaux for doing it online for us all to see. I need to do an FTP test, haven’t done one for about 2 years and my ftp then was 184-I have lost about 10kilos since then, now weigh 64k-oh, and I’m 72. The only issue I see for me is that I have attacks of tachycardia-had one today-heart rate at 224 for a couple of minutes going up hill-I need to keep an eye on that. We share a liking for Titanium, I also have a Tempest, in fact watching you wax lyrical about yours encouraged me to pull the trigger on mine.

@mullrump2 3 жыл бұрын

Great stuff Leonard...was roaring you on all the way!!!

@jollygoodvelo 3 жыл бұрын

Thanks Gareth. I could almost hear it!

@jamesbowden6922 3 жыл бұрын

Respect! Good effort. Power based training is something else. Happy New year too pal

@jollygoodvelo 3 жыл бұрын

Happy Nee Year

@MrSimblock 3 жыл бұрын

Great effort, Leonard. I'm not qualified to compare one form of FTP test to another (your coach clearly knows her stuff). But if you use the same one each time you do a test then you'll see a measured, relevant direction of travel for your fitness (i.e. better or worse); which is arguably more important than the accuracy of an FTP score for this or that type of FTP test. Another poster has mentioned a higher powered fan & comfort, but as someone in a very similar situation to you regarding a recent move to a smart trainer, I have found it significantly more comfortable to use a fan whose output increases with mine (it adjusts to my HR - you no doubt know it, rhymes with "woodwind"). Not cheap but worth the investment. You never have to get off and readjust when you get really hot, nor will it blast you with cold air in winter (until you want it to - i.e. not at the start). Thanks for the video. Enjoy your season.

@willian.direction6740 3 жыл бұрын

Well done Leonard and what a great Friend you have in Kris she was so encouraging to push on through. I am going to do one of these tests Sunday on my ride, it will have to be perceived effort I don't have a power meter but a long gentle climb I know will help add the pressure to my effort . Good work. HNY ..

@jollygoodvelo 3 жыл бұрын

Kris is a great instructor. Check out her channel: Ikigai UK

@mikescott1029 3 жыл бұрын

Better you than me Leonard! I really enjoy watching you exercise. Very inspiring! Keep up the great work.

@jollygoodvelo 3 жыл бұрын

Will do.

@paulrichter3081 3 жыл бұрын

Fair play Leonard, that looked really hard work. I've only just bought a trainer and signed up to Zwift. I was planning on doing an ftp test in the next few weeks on ce I've got used to the new kit. I new it would be hard, but its even more daunting having watched you suffer through - well done. 👍

@jollygoodvelo 3 жыл бұрын

Good luck.

@diogofmonteiro 3 жыл бұрын

Amazing effort Leonard! Well done

@chillbill1494 3 жыл бұрын

Great job Leonard. I've only done a Zwift FTP ramp test but the pain looks similar!

@jollygoodvelo 3 жыл бұрын

I think it probably was!

@esa4141 3 жыл бұрын

Happy New Biking Year Leonard. Well done. Felt your pain, but afterwards its rewarding experience 😁

@jollygoodvelo 3 жыл бұрын

Happy New Year

@brianwheeldon4643 2 жыл бұрын

good one Leonard. Very watchable, and sensible. Keep it going :))

@kimdean8441 3 жыл бұрын

Very interesting Leonard. It makes forking out for a power monitor all the more appealing, and Happy New Year.

@jollygoodvelo 3 жыл бұрын

I’ll be reviewing a budget one soon so stay tuned!

@waelabdelrhman1419 3 жыл бұрын

Happy New year. Your videos as always inspiring. Looks Chris is very knowledgeable

@jollygoodvelo 3 жыл бұрын

Thanks Wael. She knows her still. I hope to have some live Q&A livestreams with her on the channel at some point

@mdtwigg75 3 жыл бұрын

Well done. Tough session. I am going to do a new FTP test on Monday, not looking forward to it. Don’t be disappointed with 250, it is a decent number + you will often find the real world ftp power is higher than your in door trainer. I get 277 on my garmin outdoors but that drops to 260 indoors and 250 at the moment because I’ve been slacking 😀

@jollygoodvelo 3 жыл бұрын

I’m interested to see how I fare out on the road with a power meter. Good luck with your test.

@donmartin9567 3 жыл бұрын

257! That's GREAT. I've never done a 5 minute but I have done the 20min a few times and listening to your effort, it sounded like an FTP test! When I describe an FTP test to folks, the things I mention is that at the end you experience time dilation, the seconds take FOREVER, its like the clock stopped. And, at the end, you either throw up or are close to it! With the 20 minute FTP you'll reach your max HR for sure. In any case, great job and thanks for the motivation. I haven't been on the trainer for awhile but I'm heading over to it now, after watching this (gonna do a nice level Zwift session). Again, thanks for the motivation!

@jollygoodvelo 3 жыл бұрын

Time dilation is a very real thing!

@whazzat8015 3 жыл бұрын

Good to see this done. The FTP is bandied about, and useful in some settings, but not a realistic marker for many, especially older and less fit riders. Your exertion helped put this into perspective. Really good to see. Length of the video is powerful in putting the FTP into perspective. Many edited versions remove the full impact of what it represents.

@jollygoodvelo 3 жыл бұрын

Just imagine how hard a 20 minute or even an hour one would be.

@whazzat8015 3 жыл бұрын

@@jollygoodvelo I dare say that most riders couldn't get past the warm up. Actual mVO2 is hard to measure consistently, and proxy measures add lots of variability to that. The sheer athleticism you called upon demonstrated how tough it is to get good numbers. Watching you being asked to do math while you were trying to get air was pure art.

@brianp10c83 3 жыл бұрын

Nice work. You've made me wanna investigate mine. Happy new year

@jollygoodvelo 3 жыл бұрын

Good luck!

@teckin139 3 жыл бұрын

Awesome work. You really put it all out there!

@jcsrst 3 жыл бұрын

Happy new year! Good for you! I saw 1000+ watts for you! I did my first FTP this year, outside on an uphill course for 20 mins. I almost threw up when I finished. My FTP is 220. Not bad for an almost 60 year old female! You did great and now you know what you have to do to improve. Don't get too caught up in it though... I did and it made mycycling not so fun.

@jollygoodvelo 3 жыл бұрын

Well done. FTP is a great place to start to improve.

@paulbradford6475 3 жыл бұрын

Awesome!

@davidmason1919 8 ай бұрын

Great effort Leonard, I’m just starting a similar journey on Zwift and your ftp is way higher than mine. Keep it up 👍🚴🏻🚴🏻

@N_Els 3 жыл бұрын

Well done! An FTP test will never, ever, ever get any easier!

@carlpowell1855 3 жыл бұрын

Awesome effort, can see you were working hard. Know the sadistic side of me wants to do a FTP test 👏🏻👏🏻👏🏻

@arnhaze6134 3 жыл бұрын

Well done on the FTP. Keep up the hard work, I am just starting my cycling journey. Love watching your videos for some motivation.

@jollygoodvelo 3 жыл бұрын

Good luck with your cycling.

@Richard-ro7yz 3 жыл бұрын

Great video, fantastic and brave to share your first FTP test. These videos are inspirational for an average rider like me who wants to improve.

@jollygoodvelo 3 жыл бұрын

Thanks

@CycoWarriorx 3 жыл бұрын

1,000 watts... 😳… Happy New Year Leonard… 🙌🏽💪🏽🍻

@jollygoodvelo 3 жыл бұрын

Thanks Mark. Happy New Year to you too

@brandneweyes7933 3 жыл бұрын

Good effort!!! Have been watching you for a while now and have always wondered why you weren't training with power :)

@jollygoodvelo 3 жыл бұрын

Basically because I haven’t had a power meter until now.

@patrickbaker6978 3 жыл бұрын

Thanks for that it’s always fun watching someone else suffer an ftp test .I’m sure you’ll be even better on your next one,pacing a test takes practice plus you now have a target.Don’t get too addicted to sweet spot training , long zone 2 rides are also important. I’m doing an ftp boost plan at the moment. I snapped the tendon above my knee and have found targeted training amazing for recovery .Currently we have the same ftp ,I’ll race you to 300🥵

@jollygoodvelo 3 жыл бұрын

I think you might beat me!

@patrickbaker6978 3 жыл бұрын

@@jollygoodvelo I’m not so sure your packing some useful fast twitch fibres,but I’m determined to get 300 as it would put me beyond my pre operation ftp .See you on the other side of 300😀

@paulblake1061 3 жыл бұрын

Thank you Leonard, have learnt a lot and I love this 5 minute test. Although hard, thank you for your inspiration.

@jollygoodvelo 3 жыл бұрын

Give it a try!

@paulblake1061 3 жыл бұрын

@@jollygoodvelo I certainly intend too. 🚴🏿👍🇬🇧🇺🇸

@jollygoodvelo 3 жыл бұрын

@@paulblake1061 Good luck.

@michaelhovey709 3 жыл бұрын

Great job Leonard. I'd guess you gave away quite a few watts in your first minute just getting to a decent cadence in the right gear, along with going considerably over your average in the middle. People improve significantly just by having better pacing when you know roughly what you can handle. I'd bet you could start at and maintain 302-305 and still have room to push harder in the last 30 to 60secs to drive that number up to 310+. secs. Good luck on your journey!👍👍

@Grind_Over_Matter 3 жыл бұрын

Caught this today and felt inspired to do my first Zwift ramp test. Amazing work and thanks for the motivation. Chapeau

@jollygoodvelo 3 жыл бұрын

Well done.

@floydie9255 3 жыл бұрын

Hi Leonard, Happy New Year to you and your family. Like you I haven't done an FTP test yet, but after seeing this vid I'm going to do one sometime soon (maybe after completing the 2021 Tour de Zwift). BTW I did complete the Festive 500 all on the turbo and it was hard, getting a saddle sore on the first ride certainly didn't help.

@jollygoodvelo 3 жыл бұрын

Well done, especially on the turbo. That was tough.

@drval 3 жыл бұрын

Well done and, yes, it can be a real eye opener to see what your actual levels are. I’m not yet ready to go that hard; rather, I’m using this time on my Elite Suito, using RGT not Zwift, to get a rhythm of riding as often as possible. I’ll start building up after 2-3 months, maybe sooner as I start to get more comfortable and competent with clip in pedals and get my “pain cave” fully kitted out. Cheers!

@jollygoodvelo 3 жыл бұрын

Good way of getting used to clip in pedals.

@sqd8r Жыл бұрын

This was very cool. Thank you both for sharing the experience.

@InspiredITALY 3 жыл бұрын

No pain, no gain! Very interesting and on top of all that Xmas excess! Well done!

@jollygoodvelo 3 жыл бұрын

Thanks Tim.

@jamesbowden6922 3 жыл бұрын

Also the ramp test is my fave! :D try it. BTW your power outputs are very good you should be proud!

@jollygoodvelo 3 жыл бұрын

I’m beginning to believe that only because many comments are saying that, basically, they don’t believe them!

@cornelbacauanu1544 3 жыл бұрын

Very intersting Leonard. I learned a lot for myself from your experience.Thanks for doing on the video.

@jollygoodvelo 3 жыл бұрын

Thanks

@LuckyJack99 3 жыл бұрын

Well done mate - doing one tomorrow - never a fun ride but definitely worth it !

@jollygoodvelo 3 жыл бұрын

Good luck

@marktickhill8465 3 жыл бұрын

Wow Leornard, that looked painful to me. Its great watching your videos. Very brave of you to go through this for all to see. Im 63 and trying to get back to cycling fitness. I'm not sure i should do this as I don't want to blow a gasket or have a coronary 😂. Thanks for sharing, much respect. 👍 💪💪💪

@jollygoodvelo 3 жыл бұрын

Very wise. Perhaps speak to your doctor and then decide.

@Free_Ranger_CT110 3 жыл бұрын

Very interesting video Len, although I can't say it was pleasurable to watch. Only the Marquis de Sade could say that. All the best with your goals for 2021.

@jollygoodvelo 3 жыл бұрын

And you.

@Jsauce8921 3 жыл бұрын

Thanks for posting! Great video!

@strinhinottawa 3 жыл бұрын

That feeling when you’re trying to talk to make content but if you do, you’ll puke. Well done on that test. Great content!

@pw7752 Жыл бұрын

Just watched your video as I'm about to my FTP test on my new trainer. I see a few comments that doubt your FTP numbers 'for a beginner'. Well I bet your 40 years of cycling helped with this. I think those commenters just assumed you were a beginner just because you don't look like a stick insect. Anyway my hat goes off to you for putting this out there and I can only hope my FTP will be anywhere near yours.

@briandineen7857 3 жыл бұрын

Well done Leonard. It looked alot like interval or HIT training to me. Actually I was impressed with your heart rate numbers. Your were working hard and your HR was fairly consistent in the 130's. That speaks volumes to your years on a bicycle. Good job and a better 2021.

@jollygoodvelo 3 жыл бұрын

Thanks Brian. My doctor tests my HR from time to time and she is always saying that she is not worried about that element of my health.

@chrisbrandser1070 3 жыл бұрын

Bravo Leonard! Welcome to the pain club! FTP test always hurt like that! You are not alone! 👍💪🤙

@jollygoodvelo 3 жыл бұрын

Glad to hear it!

@julie-wheelersatlarge 3 жыл бұрын

👏👏👏Well done for sharing your ftp test! 👍🚴‍♀️

@jollygoodvelo 3 жыл бұрын

Thank you! 😃

@clas683 3 жыл бұрын

Well done and nicely paced!

@jollygoodvelo 3 жыл бұрын

Thanks.

@simoF6 3 жыл бұрын

Well done mate. I reckon you need to check the indexing on your bike - very clunky when changing gears + that clicking when pedalling suggest chain rub. Fix that makes your riding more fluid and easier 👍👍

@shanew634 3 жыл бұрын

Kris was a great guest and task master. Strong effort, how about doing a Zwift Ramp test then a Zwift 20 FTP test to compare the power numbers? I don’t imagine you feel like it.👏👏👏👏 Happy New Year Leonard.🍾

@jollygoodvelo 3 жыл бұрын

I might do one of those at some point

@willmasmile 3 жыл бұрын

Well done Leonard for sharing this. Whether or not the testing protocol is optimistic or not it’s a good starting point. The key will be to complete progressive sweetspot workouts over the coming weeks and if you struggle over the later intervals then just reduce the intensity. I have been doing sweetspot intervals as my main base building for many years before moving onto higher intensities (VO2 max) as I approach races / major events. I use TrainerRoad for my training and this has enabled me to maintain / improve my FTP over the years as the ravages of time take their toll, I will be 59 in a few days with power to weight ratio of 4watts/kg. Good Luck on your journey.

@jollygoodvelo 3 жыл бұрын

Thanks Mike. 4 W/KG is very impressive.

@willmasmile 3 жыл бұрын

All on 6 to 7 hours a week. Set yourself a Strava segment as benchmark for your improvements , something with a some incline. I live at Hundred Acres, the climb up from Newtown would be a good test.

@jollygoodvelo 3 жыл бұрын

@@willmasmile I use the segment up Edney’s Lane and the whole climb up to the very top of Grenville Hill from the Horse and Jockey.

@Simm01968 3 жыл бұрын

Well done Leonard, good going buddy! I find it a lot easier to get my HR up on a hill climb on the road than on my trainer so I don't compare the two if that makes sense.

@jollygoodvelo 3 жыл бұрын

Makes perfect sense. Mine is always higher out on the road.

@jenniferfry7153 Жыл бұрын

Inspiring me. Been afraid to do this test , might do it this weekend

@BeerMatt96 3 жыл бұрын

Nice work - looked hard work. I've found with my 30 minute test that I did get better over the first few, simply because I got better at pacing the effort over that time. Any reason why you're basing your HR on HRmax? I've found Lactate Threshold HR to be a good fit for my running (I'm an experienced runner and a newbie cyclist), and it's a lot safer to go all-out for 30 minutes on the bike or on foot, than it is to all-in and click my watch just before passing out! Having just hit 50 myself, I don't want to stress-test the ticker too much!

@johnhayes1641 3 жыл бұрын

Very helpful. I'm definitely going to try this. By the way, pretty fancy "pain cave"!

@jollygoodvelo 3 жыл бұрын

Sadly it’s only a temp pain cave. The management is saying I have to move it back in to the garage soon!

@mikefennelly3310 Жыл бұрын

Well done 👏 ✔️, I've just started on an indoor trainer, haven't a clue what my ftp is, haven't sighed up to any apps yet 😳 but just got a nice wahoo kicker v1 so l have no excuses 🤭😊 ,looks painful and well done again 👏 👍 regards mike.

@markfeldman6509 3 жыл бұрын

Great video. If you watch it yourself you will see the”queen of mean” laughing and smiling while she is whipping you. She loved it. Toughest 5 minutes you ever spent on a bike. If you had to come home to that “abuse” every day you would hop on your bike and just ride away.....the real bad news is you have to repeat the torture!. TMI for me.... too much info....I just ride for the pleasure and push myself to the max each ride depending on how I feel.my buddies are hating me already for how fit I am....I don’t want to piss them off anymore. Happy healthy and prosperous New Year and once again thanks for your great work.

@jollygoodvelo 3 жыл бұрын

Kris says that she loves her job. She certainly made me suffer for the dunce minutes of the test

@HH-wl7dx Жыл бұрын

Mad respect for this. It's motivated me to finally do my first ftp test as well.

@bushsons100 3 жыл бұрын

Badass that, I do love a good ftp test, the 20mins effort are horrid 😂 I prefer the ramp tbh. Great effort and good intro 👍

@jollygoodvelo 3 жыл бұрын

Thanks.

@Unemployable_Bobby 3 жыл бұрын

Good effort! You may find the 5 minute test is a little ‘generous’ with the FTP number it presents but you’ll soon realise if it’s too high or low once you start doing workouts at prescribed FTP percentages. However if your are not intending on racing and just want it to use as a benchmark and reference point then it’s a great tool! I personally use the zwift ramp test which is also a little generous compared to the 20 min test but it works for me 👍🏼

@jollygoodvelo 3 жыл бұрын

It would be interesting to compare the two

@StuWebRT 3 жыл бұрын

i also prefer the ramp test (trainer road) as its a ride to exaustion and you need a few 5 minute tests to do the protocol properly. with ramp tests the work on the average of the last few ramp stages. ask yourself could you ride flat out for an hour at that pace?

@donbarnard82 3 жыл бұрын

@@jollygoodvelo I like ramp tests also as a benchmark. Their advantage is there's no element of pacing. By contrast, some people get ftp improvements simply from learning to pace the ftp test better. Like your 5 min test, the ramp test isn't as demanding as a 20min ftp test so they don't have a big impact on the training load of a training plan you might also be following.

@JoeJoe-lq6bd 3 жыл бұрын

@@jollygoodvelo If you're going to train based on FTP, it would probably be worth it to do a 20-minute or ramp test at some point. It's good to have a number you're confident in to base training on.

@cardiaccyclist7477 3 жыл бұрын

You totally smashed that Leonard!! Great way to start the year

@jollygoodvelo 3 жыл бұрын

Thanks. It’s going to be a lot of hard work.

@kattconnors1863 Жыл бұрын

Leonard .. thanks for the reply. I truly enjoy your Tubes and just want you riding and posting for years to come.. I can relate to you. Cheers Mate! Katt

@TalesfromtheGreenway 3 жыл бұрын

That's impressive dude. Good stuff.

@waterside13 3 жыл бұрын

Great effort Leonard and very interesting test. Taking everything into consideration I bet you would record a respectable time for a 4000 metre track time trial. Cheers John

@jollygoodvelo 3 жыл бұрын

I would quite like to try that.

@bennoschoonraad5824 3 жыл бұрын

Champion effort!! Very inspiring!!

@jollygoodvelo 3 жыл бұрын

Thank you.

@Mosely2007 3 жыл бұрын

Way to go. Decades ago we called that go until you blow! Heart monitors and power meters are interesting tools. Giving a good go Leonard . Nice!

@jollygoodvelo 3 жыл бұрын

Thanks

@jaydesimone4297 3 жыл бұрын

Nice job, Leonard! FTP tests are brutal, but they're something of a love/hate challenge. They're not fun at all, but seeing fitness improve with a higher number is really satisfying. The downside, though, is that once you have that higher number, all workouts based on your FTP get harder! I would agree your HR estimate of 188 is way too high. I'm 46 and mine is around 175. Since you have videos about cycling over 50, I have to assume you're at least 51, so you're likely a few beats below me.

@jollygoodvelo 3 жыл бұрын

I’ve since adjusted my max HR. I’ll fine tune it when I got out and actually observe it on the road.

@aidanmasterson50 3 жыл бұрын

Fair play Leonard! FTP tests rate up there with visits to the dentist for me. Found it a necessary evil at this time of year to stop the slide and start the prep for the pending summer events.

@jollygoodvelo 3 жыл бұрын

It was certainly tough.

@philmetcalfephotography 3 жыл бұрын

Nice one leonard ...👍 As you say there are many ways of calculating a FTP and many have varying opinions on which is best. I prefer the ramp test however its horses for courses. I'd suggest trying others and then decide yourself which suits you the best. Now you have your FTP you will clearly have to input it into all the software that needs it as not doing so would negate the point of doing it. If you could also purchase a power meter then you can start to measure your efforts on the road, I have a crank based type which I can swap between my bikes, some prefer pedals as they say they are easier to change. I went crank as at the time they were considerably cheaper. Lastly many riders see a higher FTP figure being a badge of honour and that's why many can be negative of other riders FTP's. I admit mine is lower than yours however I suspect my w/kg would probably be not to different as I'm a tad lighter. Well done and keep it up as they say " Your Going Faster Then Those Slobbing Out on Their Sofa's " ... 😉

@jollygoodvelo 3 жыл бұрын

Thanks Phil. I was recently sent a dual sided power crank to test out. I put it on my Trek and have been riding it for a little while. You are absolutely right, though. Now I need to do something with it.

@SassySkylar 3 жыл бұрын

I did my 20 min FTP 4 weeks ago and I’m still trying to acclimatise to my new zones. My score was 188 and I thought that was high enough! Well done to you Leonard - thanks for sharing your pain. 🥵

@jollygoodvelo 3 жыл бұрын

Well done Sharon. It’s a place to start.

@philiphookham8135 3 жыл бұрын

Well done Leonard, it was painful to watch you suffer. Welcome to the FTP club. Don't be disappointed with 256 Watts, my first FTP was 177 ! I usually do the 20 minute FTP test. However, if I take 85% of my 5 minute power it exactly matches my FTP, so guess what I'll be doing in the future. Happy New Year by the way !

@jollygoodvelo 3 жыл бұрын

Thanks Philip. Everything I have seen suggest that a five minute test gives the same results as a 20 minute test when the correct calculations are applied.

@juhatanskanen762 3 жыл бұрын

That was quite an effort! Well done! I have never done such a test ......

@jollygoodvelo 3 жыл бұрын

Try one. It might be fun!

@Barcley0 3 жыл бұрын

Well done Leonard love your trainer.

@GM-vk8jw 3 жыл бұрын

Chapeau 🎩 Ftp tests are brutal! I’ve done quite a few ‘20 minute tests’ in TrainerRoad and every time the sweat stings my eyes and the feeling of suffering towards the end is horrible. Now a days I let my Garmin or Zwift tell me my ftp and set my ftp accordingly just because ftp tests are just intense suffering.

@jollygoodvelo 3 жыл бұрын

It was every bit as hard as I thought it would be

@GM-vk8jw 3 жыл бұрын

@@jollygoodvelo Will you be doing some more? I trained with a couple of lads that did 2 ftp tests a year. One in Jan and one Oct and they ‘adjusted’ their ftp values by adding 2 watts per week until the training became too tough to do and they backed off 2 watts and stayed there for 2 weeks and tried increasing it again. They said that ftp was not like a shoe size lol

@jollygoodvelo 3 жыл бұрын

@@GM-vk8jw Ideally I should do a couple a year too.

@mocarver 3 жыл бұрын

Excellent effort and video. Thx.

@neilsimm9541 3 жыл бұрын

Enjoyed watching this, I suppose the 5min test average multiplied by 0.85 seems fair enough. Kris is very supportive and assured which I think important.

@jollygoodvelo 3 жыл бұрын

She certainly knows her stuff

@petinka721 3 жыл бұрын

The easiest ftp estimate I made is the one I made using my newly purchased Garmin fenix5 + where I only cycled in zone 2. It then calculated my heart rate and watts and it matched well with the 20 minute test. Well done Leonard!

@jollygoodvelo 3 жыл бұрын

I think these devices do a great job of estimating FTP. My estimates were fairly close to what this test gave me.

@leehewitt9559 3 жыл бұрын

Brilliant work there, Len. It looked brutal. Your max recorded heart rate of around 160bpm was lower than I expected. My heart rate goes through the roof at around 175bpm on steep climbs and efforts; I’m 51 years old and weigh in at only 62kg

@jollygoodvelo 3 жыл бұрын

My HR maxed at 166 which should have been about 95%.

@turboseize 3 жыл бұрын

Careful with threshold work. It is very efficient, but also very taxing. If you have to make every minute of training count, then emphasise threshold/sweet spot work - but only for a short block, rather not for a full training year. If you have more time, a polarized load distribution (lots of low intensity plus some high intensity stuff, while mostly avoiding threshold work) allows you to tolerate a much higher total workload and will give better performance. In short: threshold work gives best bang for the buck; polarized load distribution gives higher absolute return (and less chance of burn-out). btw: great effort. Myself, I'd always prefer the 20 minutes test over a 5 minute max effort. The timeframe between 4 and 10 minutes max effort probably is the most painful place there is on earth.

@DavidLinn Жыл бұрын

i am impressed with this man! i've just started cycling again and i average 100watts AFTER the warm up!

@steverhysjenks 3 жыл бұрын

I'm glad I stumbled on your channel as I'm a similar build to you and wil lbe good to see your progression and experience.

@jollygoodvelo 3 жыл бұрын

Glad to have you join me, Stephen.

@wazzup105 2 жыл бұрын

Great coaching!

@JulianZeezer 3 жыл бұрын

Good job. It was fun to watch. Your indoor training will feel easier if you get a more powerful fan!

@jollygoodvelo 3 жыл бұрын

Thanks

@saintuk70 3 жыл бұрын

I'm always fascinated at the spinners, 100rpm for me feels really weird and not sustainable - I'm clearly a grinder :) Good effort and nice to see a fellow non-jockey type. Watts too, I've never even seen anything close to 800-900w - up until lockdown I commuted to work every day (circa 25 miles) and would cycle for leisure too (avg 6k miles per year). Really interested in the tests and your progress....... sub'ed and liked - hopefully the KZfaq algo will keep me updated.

@guzz95 3 жыл бұрын

Congrats!!! Great effort!

@jollygoodvelo 3 жыл бұрын

Thanks

@mathewrose2951 3 жыл бұрын

I’m a bit skeptical about short tests . I can hold 385w for 5 minutes on a good day, but I can assure you that I can’t hold any 85% of that for an hour. My best hour power last year was 297, and that was as close as I could come to emptying the tank. I’m guessing 75% is a safer conversion if you don’t want to set your zones too high

@dazg7405 3 жыл бұрын

Yeah totally agree with you mate , no way his ftp is that high as a beginner , if he did the 20 min test based on this show his ftp would be around 220 to 230

@andrewwhiteside7721 3 жыл бұрын

I agree, my 5 min test is not 0.85 of my hour ftp and I regularly ride for 3 hours. The only accurate test is to go hard for 60 mins.

@dazg7405 3 жыл бұрын

@@andrewwhiteside7721 yeah yr right 20 mins I’m 288 1 hour I get 276

@juanv8123 3 жыл бұрын

My best 20' power was 341w, that should put me around 320w for the hour and I can guarantee that is never happening, my best hour was at 305w and I don't think I could have gone any harder. So yeah, I would set my zones a bit lower and train according to that, should you see that those are set too low, you can always up them a bit.

@blue0eyes0knight 3 жыл бұрын

@@andrewwhiteside7721 20 minute test is generally pretty accurate