Gorillag wrote:Coming bak to this thread i have another question do you need to maintain a certain cadence eg 90rpm for the ftp test or is it just keep going until you reach the 20 min mark even if your cadence drops to say 30-40 rpm?
I am reading Joel Friel's book 'The Power Meter Handbook'. According to this the FTP test should be done in a comfortable cadence (85-95 rpm depending on person) and gear (I choose a middle gear on the big ring).
Put on a gentle slope in free cycling in catalyst and run 30 min at a steady pace. Go hard all 30 min but after 10 min into the test, perform a check each 5 min that you are able to maintain the wattage you have run at up to that time. The average power of the entire 30 min test is your FTP.
If you do the test alone you don't need to subtract 5% to account for the 60 min which a fully extended FTP should be run for (the psycological benefit of riding with a group is not part of your test and this benefit could be estimated to approx. 5%).
Before you run the test estimate the FTP by analysing past rides where you maxed out for approx. an hour and use the average power from these rides as a first estimation. Aim at this level during the test and do the evaluation after each 5 min as stated above. If your wattage declines in the end due to fatigue you started to hard and the test will not give correct results, so pace yourself in the beginning.