The Journey to a 300w FTP | STEP 1
HTML-код
- Опубликовано: 1 фев 2021
- Triathlon Taren is going to do a ZWIFT FTP Builder program to increase his cycling FTP over the next couple months.
Trainiac Gear: gear.triathlontaren.com
Subscribe to Triathlon Taren: / @triathlontaren
View the Best of Triathlon Taren: • Video 
Спорт
Thank you for making these videos Taren!! You're such an inspiration to me. Keep working hard!
I am just now getting back into things again. I raced in October and just went off the bike for a little too long. It’s good to watch you again. I will do a step test soon and also be building. See ya.
And thank you for all of your content. You have a great channel with some very good information.
Nice work Taren! I've been following you for nearly two years now and thanks to following your Zone 2 guidance I was able to drop 50lbs. I was also able win the Chicago Rapha Cycling Club one week distance challenge this year. 749 miles, all Zone 2, all indoors (yikes). I will continue to follow your progress as I'm also looking to raise my FTP and continue to drop weight. Glad to see you're keeping the personalized videos with your new format (I was a little worried). Cheers and good luck!
Great work, keep it up!
1 week 749 miles!! Wow
Zone 2 heart rate or power zone 2 ?
I am so hopeful for my next ramp test. Workouts have been going good and I feel strong right now. I don't think I will hut 300 just yet but hope there is a nice bump from my last 283W test result. Keep up with this series.
Wow solid power Taren. Good job!
Great video kept me going to my PB FTP
Solid work. You make it look easy. Just did my first FTP test ever and it was tough as a runner 😬
It will go up quickly. I did just the opposite (cyclist to runner)... First run? 3 miles. 3 weeks in? 14 miles at a 9:20 pace (note I weigh 207lbs). You'll jack that FTP up in a month for sure.
@@briancrummy oh wow! Opposites, will be interesting. Good for you...solid pace and mileage. I wouldn't worry about pace much. Consistency will get you better. Keep at it👌🏼I posted my 1st FTP test on YT if curious ⭕️
Thanks for the video! You talk about see your performance outside starting with your FTP.. do you use average power or normalized power?
Thanks a lot for the video. What is that VO2 Max measurement device you are using, and how accurate is it? I didn't know any home-use devices were available for that.
Well done Taren thats a great FTP number!!
There is some really great advice in here. I find the 20 minute test gives me a lower number (235W vs 255W), but when I use the ramp test, I have trouble holding the intervals in the workouts. If you are new use the ramp test, the 20 min test is hard to pace without practice (and it sucks more!).
This all goes to how you are "trained". Anything other than a "1 hour test" really isn't a purist definition of FTP. Thus when you do a 20 minute test it is still a guess in that some people are diesels and some people are nitro machines. The nitro machine will fair better in a 20 minute FTP test. Thus that 95% number isn't "exact"...for some it will be 90% and other it might be 98%. Thus most real pro's will actually calibrate their 20 minute test to their 1 hour test so they know the right percentage. Same goes for a ramp test.
Thus doing a 20 minute test at your FTP is a great way to calibrate your ramp test.
Perfect watch for a morning session :)
Cadence so steady all test until the end! Does this cone from experience cycling?
Great effort! Question 🙋♂️ does it make sense to make test in aero position? You were sitting in normal position and wattage is a bit higher..
So using the Karvonen method, the 70% number is VT1, what percent is VT2?
I’m in Riyadh, Saudí Arabia. Did a short and easy ride, 1 hour, zone 1 mainly and some Z2. 12 C outside and I was freezing 🥶!!!! -30 C. That’s nuts!!!!!
How warm is your pain cave? Do you have it heated or prefer it cold?
Great effort Gareth, good to see the old you back
who is gareth?
@@user-ge4ev1ox2s ah, the wonder of the internet, somewhere, an arsehole is looking for errors from many years ago so that they can point it out and make themselves feel just that little bit better about themselves. Well done you, have a good star
Sure about right (W per) kg on Zwift?
Hey Taren would it have made more sense to test FTP on your aero bars vs your base bar? Just wondering as in a real world situation you’d be spending a lot more time on the aeros.
Can anyone provide a link to the VO2 mask? Is it accurate at all?
Awesome video's. Can we buy the trainiac headband somewhere?
Thanks for sharing. As always great inspiration.
I am also planning to do the ramp test for my next FTP test. Therefore I was wondering it would be good to use ERG mode. Looks like you haven‘t used it. What are the reasons behind it?
I think erg mode on the trainer would be ideal for ftp RAMP test
I had a over 300W indoors before we had a second kid, its no where near that now haha.
Life happened
It's the second kid that does you in! I have to wake up at 430am to get the workouts in because of my lovely daughter
@@davidludman1 haha it’s completely the second kid that gets you 😂
I feel you man. My FTP has dropped over 50 points since having my second child. Life is so hard with two small kids 😂🤣. I am just thankful I have some time to train vs no time. Maybe one day I will be cool again 😂
Got it.. max 1 kid..
is this with ERG mode on or off. still getting used to the trainier with ERG on and I notice if i stop even slightly turning the pedals gets hard even at low watts.
Everyone recommends to do the ramp test with erg mode on. I've done it with erg on and off many times and I choose erg off always.
What kind of tests you do outdors?
Solid! How come you were wearing a HRM but you weren't tracking your heart rate?
Hi Taren, thanks for sharing your FTP test :)
Could you please write where did you get that VO2 mask ?
looks really cool ..
thanks
It costs 5k $ 😂. It's crazy!
Congrats legend
Respect m8, u are beast ;)
Isn’t it better to do an FTP test as your first work out in the week after your rest/recovery week - ie. at the beginning of your next retraining block?
I have missed seeing good old Taren suffering!! Nice one!
I have found if I do FTP tests in zwift on a flat course, I can get a few extra watts, as watching your avatar ride slowly up hill adds a small % increase in RPE, not sure if anyone else has seen this? I found it as well when I used to train with a PM on a dumb trainer, hills felt hard even with no trainer control!
100% - Riding the Alpe is much harder than flats for the same watts. Why is that? It is certainly more than psychological.
@@AdamCole1 Some of the difference could be due to a combination of inertial effects (both indoors and out.) and muscle fiber type. I believe that slow twitchers would prefer a low inertia scenario (climbing outdoors or low flywheel speed indoors) as force is applied over a larger portion of the pedal stroke and the muscle contraction is not as forceful and fast. Fast twitchers I believe would prefer a high inertia scenario (flat outdoors or high flywheel speed indoors) as force is applied over a shorter portion of the pedal stroke requiring faster and higher force muscle contractions.
Sorry but when you were pushing 360 watts and your w/kg was 5.3 that means that you’re 68kg or 150lbs. Not trying to be rude but I highly doubt you are at that weight currently. You look more like 185lbs range..
Still rude though...
The camera adds 10 lbs.
They identify as a 68kg human, leave them alone. Your muscle shaming 😶
Maybe he's 5'3"😂
Why don't you make the FTP test in TT position which you will be racing?
I'm planning to do tomorrow FTP ramp test & hour after it, I will do Crit race and next day I will do 20min FTP test. I'm hoping for almost 300W, but I don't know can I'll hold it. My last FTP test showed me that I was on 280W ftp. I was training hard last month and last week was for recovery, although due to snow I went riding for everyday last week. I kept trying to pedal easily, but you know... Snow is tough... I rode to my nearest lake which is 12 km from me as a matter of ice swimming for recovery (ice and ...) and the whole trip took almost 3 hours of tough riding bike. Never in future this type of recreational trip...
Is it best to do Zwift workouts on a flat course? when doing a workout on a hilly course, I find it hard to keep my cadence in the right zone
I like a flat course for the 20 minute test. Maybe some people would like the distraction of changing gears. For the ramp test, I assume its ERG mode. I have only done the ramp test in ERG mode.
Now you've got your FTP, try the 20 min one at 105% of 275W (289W). That's your pacing sorted there 😉 Good luck 🙏
Yeah, after some time off I signed up for Trainerroad. Killed myself at the ramp test. Scored 250W, and was very happy. But after awhile the workouts was impossible to finish....
@@teleotto ruclips.net/video/6vYyPmrOs_A/видео.html
That's the best video I've found on it. Ramp test over estimates my FTP by 13%. As you say, threshold training impossible to complete if an inflated FTP is used. Apparently the ramp test works for some, I presume endurance folk vs sprinters going off my own numbers.
@@thelmaviaduct I have been using trainerroad for 16 weeks (three ramp tests) and only ever failed one workout due to difficulty (rescheduled for the next day and finished it). Might just be me, but the FTP:Workout ratio seems fine for my Workouts.
@@thelmaviaduct I´ll score lower ftp in ramp test than in 20min test. My ftp/5 min power is like 0,88 so can´t really hit higher in the ramp test.
Cool video. Nice work on the ftp! Talk about some self motivation. I need to get me one of those masks.
I'd like one, too, but they are $4,999 USD! Yikes!
@@tumourtotriathlon-thelonel6698 ouch. That's expensive. Not worth it for the common man or common woman.
Lol I got suggested this video by RUclips and here I am at 22:04. Surely just a coincidence though, I don't think the algorithm is that advanced 😂
Taren, not asking this to be insulting in any way but more to gauge accuracy around the VO2 numbers. What is your weight now? It looks liek your Zwift weight hasn't been updated- 4.4 w/kg at 300W implies a 68kg weight (150lbs). The denominator of the VO2 calculation is also kg, so if you're using an older or lighter weight, the VO2 readings from the mask will be inflated.
So 2y pass, what is your training to get 300w FTP ?
Love zwift cycling Level 32, zwift running Level 4, cat,D,. On my second year. 😊
you should set your weight correct ;-)
he's 5'/8'' and according to he's site around 165lbs,,,, so yea about 4 kg off...
ERG mode on or off?
Hey there - cool vid !
Please could you point me in the right direction on where to find the VM Pro
Appreciate your. Help
Wouldn't it be better if you were in the aero bars doing the FTP test? Or it wouldn't make a difference?
@R Ka I understand that, but if you can put in slightly more watts (seated upwards) then it isn't an accurate training tool because when you try to put in those watts in the aero position, your muscles aren't used to it.
Cool video ! Thanks !
Where it's possible to buy "VO2 mask" for measuring the VO2 ? 🤦♂️😁
Ya probably have to sell your bike to fund it! 😜
I WAS WONDERING ABOUT THAT TOO.. PLEASE ?
@@januszmucha6042 It looks like this one.
vo2master.com/product/analyzer/
Freaking expensive
12:00 where did you buy the Mask?
Hi Taren and Trainiacs! I understand that you're FTP is not the ""end all be all" but is it safe to say that if you can increase you're FTP fairly substantially you will be able to maintain a faster pace. In other words, does building your FTP make you a stronger cyclist? I am looking to increase my average MPH on my bike in IMMT 140.6 from about 18mph to about 20mph. Thanks All!
Alright Taren, you have convinced me, next FTP test will be a ramp test. I've been skeptical of it in the past of how it compares to the traditional 20 minute test. Traditional test has never been too daunting to me mentally but I might be insane from swimming the mile competitively for years on end. Regardless, this seems to leave less of a long term fatigue on the body so doesn't require as much recovery to come back from.
They are all good....you just need to know how to calibrate the result based upon "you". If you try and do a 20 minute test and your power is higher/lower than the ramp test...you know how to adjust the FTP number zwift gives you...etc.
If a 20 minute ramp test is 'daunting' you might be in the wrong sport
@@Justnothankyou132 um ok, never said a 20 minute traditional test or a ramp test was daunting. Just that I have done the 20 minute test in the past because my background consisted of efforts which were around 20 minutes so I know how my body reacts and how to pace for that effort. Might want to re-read that before making comments like that.
5.2/wkg at 360w so your current weight is 70kg?
he doesn't look 70kg. Maybe he is 5'4"?
I see you reaching 177HR after about 3 minutes above 300 watts. I also see many others in my age range (30's-40's) reaching over 170. No matter how hard or fast I pedal my heart rate never exceeds 160 on the bike but easily reaches 170+ running. I do notice I run out of breath much sooner than my legs fatigue which seems to suggest that my heart is not delivering enough oxygen rather than my legs being the limiter.
Do you have any idea why my heart rate does not go over 155 on a bike no matter how high the power or interval length?
What heart rate range do you think would most improve oxygen delivery so I don't run out of breath so easily?
Do you think increasing cadence, resistance or duration most increases stroke volume?
Hey TT for the tips. Any word on RPMs? I noticed you’re riding around 80-85, anything on a “magic” (90-95?) RPM number?
There is no magic number - It's all individual. Several studies have shown that self-selected cadence ends up being the most efficient for the rider. So you do you!
Hi! it's all individual, for mega power cranking my RPMs also are in the low 80s, for long racing upper 80s
As others have said, self selected cadence is optimum. You can use cadence in a TT along with HR to manage HR, say you hold 250W for the TT, if your HR is rising too quickly, change gear to drop cadence for same power, if legs burning, change gear to spin faster at same power. If both legs and lungs are burning, you've gone out too hard!
This came out right when I needed it!! I have a FTP test on Thursday. My last FTP is 251 and I really want to improve
Nice dude
The way I got my 5w/kg ftp is, a lot of hours ( I did 8 a week average) and then do a lot of really intense climbs of around 3-6 minute, ( did a lot of zwifting in Titans grove)
If zwift works well you re weighting about 82 kg. Confirm? Greets from Germany🇩🇪
20.3.2022 i buy my first road bike . After 2 Months 30.5 i did my first FTP 282 Watts and today 30.6 i did 298 Watts on 20 minutes ride + really hot day temperatur over 32.
I am stuck at 3w/kg for years - I think my highest was 220w which was equal to 3,2w/kg at that point - I weighed just below 70kg. 2 years later today I weigh around 71-72kg and my FTP is still around that number or even slightly below. I am turning 40 next year.
How much do you weigh
I’m doing the 12wk build me up training plan on zwift.....I hope to nudge my ftp up past my last test which was 275watts.....not sure I can face a 20min all out slog though.....so might give the ramp test a try. Great blog will be watching your progress with interest 👍
So good mate, Im a newby to Zwift , had a 8x 1min @360w today - shit that hurt, I was stuffed by the 3rd round but had a 3min easy between each effort, seeing you at 360 then going to 380 !! OUCH !! Well done legend
were you changing gears or did you stay in the same gear the whole time?
Usually, these are done in ERG mode. ERG means you stay in the same gear and the smart trainer increases resistance.
Awesome
Lol, i live in Winnipeg also, it's soooo freezing!
If my last FTP test was at the end of November, how much more should I shoot for in my next FTP test on Thursday? I want to make sure I pace it right, so I don't burn out in the beginning.
Set off at 5-10w higher than last time for the first 10-12 mins then finish as strong as possible
Why don't you just try it out yourself instead of asking complete strangers who know nothing about you for their opinion
What's the mask thing?
At 21:44 min you have 361W by 5.2 w/kg. That would be 69.4 kg. Can that be right????
He looks pretty short, so maybe.
I'm 56. Ftp. 200 do u think when I'm 60 I can get to 250 ,,,I have an ex scottish pro training me on zwift
now lets see that as w/kg vs. past record and then redo at 275w but for 60 mins (real ftp)....
I think ftp is for 40~80 mins effort not exact 60 mins
Respect! FTP WHATEVA! The 4W+ per kilo is awesome
It woulda been really funny if you just hit 300w FTP on the first video of "The Journey"
yeesh, his warm up is higher than my FTP
pfff same✋🏻
How does VO2 max relate to overall endurance? Mine is 71 (my track coach had me get tested at the end of May) & one day I want to do a sub 10hr Ironman but at the moment I know I'm probably not even close.
Edit: My coach explained that its one of the factors that helps my body flush out lactic acid, but thats only important for my events (400m/800m) which are relatively nothing compared to an IM. I don't see why flushing out the acid would help in an IM where you don't push past your threshold enough to flood your body with lactate.
I still find the Bhutan model, increasing Gross National Happiness, to be the most rewarding. No indoor equipment, or tables, or numbers, just a house on the Central Cal Coast is required. With the Highway 1 washout, Cambria to Gorda is the worlds ultimate bike path. No through traffic. Look at the scenery, not a device.
ok boomer
I like the ramp - but I'm not sure I trust it.. indoor my results were 314 last test I did.. I honestly don't feel like I could hold 314 for an hour... I have high sprint capabilities looking at my garmin my power curve is as follows : 1 sec - 1367 Watts, 2 sec - 1342, 5 sec - 1314W, 10sec - 1300W... I can do high watts with recoveries which is good for crit style racing.. but not sure what sort of consistent effort I could do.. or even bursty effort that would average to that..
All tests that aren't the 1 hour test need to "calibrate" themselves. The 95% for a 20minute test is for the average case. My zwift ramp FTP is also an estimate based upon previous data. My FTP is 235W but if I try and hold 247W for 20 minutes I won't make it. Thus I know what Zwift tells me is a bit sporty and I dial it back by about 10W-15W and that I can hold. I would encourage people to a real honest 1 hour test at their FTP if they can suffer through it just to get a "feel" for it and make sure they aren't letting an algorithm give them not quite good data.
If you’re a TT’er or triathlete, always do your tests in the aero bars. Put a towel under your elbows to simulate the inertia lifting your torso outside, otherwise your numbers could be inflated which is already a small problem for ramp tests.
Absolutely don't do this. An FTP test is about testing a physiological variable to dictate future training, and to get an accurate reading of the variable we're testing in an FTP test you need to be able to put out a huge effort. The time trial position is very restricted and will cause you to get a lower FTP reading, all your future training will be at too low an intensity level. Professional cyclists don't do their testing in the time trial position for this reason. Triathletes get way way WAY too hung up on the TT position and their training suffers as a result, the best time trialists in the world might only spend one day a week training in the TT position at the very most, but triathletes think they need to sleep in the time trial position.
@@TriathlonTarenit's better to have a road bike ftp and a time trial ftp. That said, as a time trialist, I can average more watts over 45min in my aerobars than my road bike. Very different story for max power under 20min though
What ever is the method calculating the FTP, if the test is not about 60min TT then I do hope you also do TTE test for the given FTP to define if it truly is your physiological anaerobic threshold... one should do at least 30 min on ftp without fading if its true physiological AT. Good luck sir on the endevour! We'll be on the same path now :) I did 287w on zwift academy 40k TT / 56min... agonizingly close... :)
and funny fact, the ramp test i did after the tt race week or so after i had only 26w as ftp :D i dont give too much value on this test, nor for 20min..
I have not received in total as many "Ride On"s as you in the first two minutes :D
Taren, you should join the zwift racing league its absolutley insane and a great way to increase your ftp. I went from x80 to x85 (x = secret) ftp after season one.
So you went up 5w?
@@markbrown9803 in ftp yes and i was already in shape with high ftp
That mask is crazy expensive. Great ride also
Would be more precise if you measured your weight before doing the FTP test so that you know you w/kg :) Cuz' more kg = more W ;)
just weigh after the test,the power number is always the power number but weight pretty much changes hourly
@@sommervillephotography462 1-2h before or even after works. But not measuring at all and getting way off w/kg is definitely not the right journey :)
Time to do the Sufferfest 4dp test and get all your metrics. Not only ftp, but your neuromuscular (sprint), map (5min), ftp, and ac (ability to recover).
The test is absolutely brutal, but it tells you so much about your cycling strengths and weaknessess
275 - so, 98 watts more than my last test, lol!
I was left alone with my suffering today. 😅
I have 300 Watts after my first FTP test. But I am into strength training so I it's to early to make a party especially because I am really heavy. So the 300 Watts are good if your bodyweight is 70kg. So I have to earn my 400 Watts ftp 🙂
I thought I was watching PJF for a second.
Timely, I just did a ramp test this morning. New FTP of 295 (but I'm heavier than you 😂)
@@scottsheridan278 yes, you should be stronger if you’re heavier.
@@scottsheridan278 the important measure is watts/kg. So absolute FTP doesn’t mean much when you don’t take into account a rider’s weight.
@@oluf9056 only on climbs
@@HuanSon97 true. The steeper the incline the more watts/kg make a difference.
@@HuanSon97 ONLY on climbs? Alright then please let’s put two riders on a 100% flat road next to each other. One being 120kg heavy, the other one 60kg. Both riding at a steady 200W.
Now tell me again weight only matters on climbs
Ramp tests are NOT as accurate, at least in my experience. Typically riders who are good at anaerobic efforts will score higher than they should. Twenty minute ramp tests are much more accurate, even though they are painful. Very very painful
Totally agree. Ramp tests for TR and Zwift assume your FTP is around 75% of the last / max 1 min power value. If you FTP is higher relative to your max aerobic power, like me, it will underestimate. My FTP is around 82% of my MAP. People who are time trial specialists or maybe triatheletes who haven't spent a lot of time working on their power @ vo2max or have a high ftp relative to power @ vo2max are going to under perform on ramp tests. Maybe thats why the intervals feel good? They're too easy?
I just took a 20 minute ftp test and got 295, but 2 weeks ago the ramp test told me my ftp was 335. That is 40 watts off... Big difference
Personal experience is that ramp test over estimate by about 5 percent
What is that thing on your face?
Getting my FTP above 300 was very easy, but getting my weight below 80 kg not so much. 😄
I agree. 300 is very easy. Trying to get my weight to 100kg. Will make the math so much easier if i weighed 100kg
You are a big lad for 68kg.
Shouldn’t an FTP test be done in aero position?
I’d agree. Do your FTP test in your race position and do your specific training efforts in that position too
Indeed, otherwise all your intervals will be set too high for the tt position that you actually use
I don't think so. Lionel Sanders talks about this in his hour video where he answers questions while he repeatedly holds 400W for 7 minutes. I think different people have different views on this one.
@@gregspeakie4635 The flip side is that you will be doing all of your intervals at a lower power than your aerobic and muscular system are capable of. There may be a benefit to pushing harder on interval days.
I know from years of identical Zwift workouts that my aero position is consistently 8-10 watts lower with same HR than the hoods on my road bike. So I account for that in my workouts making a slight adjustment when I go into the aero bars
Watts per kilo is more of a valuable indicator of performance. Gaining power is good, yes, but if you drop weight you can achieve better performance for less effort. This also translates to faster running performance and injury reduction. Less is more. No to crap on you, but with your watts per kilo you are sitting around 150lbs?... You might want to input your weight accurately before you pat yourself on the back 21:45.
👍👍👍
It's Karvonen, not Karnoven. Finnish names many times end in -nen.
He says it (and spells it) Karnoven all the time. I don't know why.
Valterinen Bottasnen?
My FTP is on 407 after 3 weeks on Zwift...😬
It depends how you want to ride.
Are you a wrestler? You look like a MMA fighter.
Like a buff Paul Giamatti