Cycling Fitness / Training Advice

so talk to me about the Hunter Allen version of CP20 with a 5 minute all out session beforehand...

i've always just done a decent warm up with a solid 20 minute block but have found a much bigger than 5% difference between that and 25 mile power, so always just worked on the basis that my FTP was more like 90% of 20 minute power, I tried it with the 5 minute effort before, 20 minute average was the same as the end of November last time i tested, hoping that its now closer, tempted to go out and give an hour a go at the weekend to validate if killingmyself for 5 minutes first was worth it...

Is the 5min test supposed to knacker you out in preparation for the 20 min effort?

My coach used to make me do 5 minutes followed by 20minutes, but I thought that that was to establish more of a power curve. I used to do the 5mins first because it was less likely to impact the 20min effort than vice versa (just as you do the shorter CSS interval first in swim tests).

As I understand it. The idea is prevent over estimation.

Isn't it to remove some of your anaerobic capacity so you are testing your threshold?

beleieve its more to take the edge of than for any hugely relevant testing number, it was quite a big 5 minute power pb nonetheless...

That's what I've been told. I don't know what that means though.

It was explained to me that FTP is meant to be a measure of your aerobic threshold, the power you can sustain for an hour or more without going into the red (anaerobic pathway). By burning off some of your anaerobic capacity before doing your FTP test it should be a better measure, and will also help give a more consistent baseline for the measurement.

Otherwise you could boost your 20 minute test result (or even more so an 8 minute test) with anaerobic work, though anaerobic performance is not sustainable over long periods.

It's done to make sure your bike is securely fastened into the turbo before your ftp test. #nowobblefallowies

I've never done a standalone CP20 test, I've always done a CP5 min test followed by a CP20 test, or TTs.

In my case, and contrary to the James' hypothesis it seems that doing a CP5/CP20 test under predicts both my 10mile and 25mile TT power, whereas 95% CP20 from 10mile TT seems to be a much better predictor of 25mile power.

That doesn't mean to say that James is wrong, but probably just that I'm more susceptible to the psychology of pinning a number on.

Best way to get accurate FTP test numbers is to have recently done a valid MMP test so that can be used for the baseline (off the top of my head it's something like 70-80% of MMP as average wattage)

It was explained to me that FTP is meant to be a measure of your aerobic threshold, the power you can sustain for an hour or more without going into the red (anaerobic pathway)

It isn't.

http://www.joefrielsblog.com/2014/06/common-but-confusing-training-terms.html

It's merely the power you can maintain for an hour or a proxy thereof. There is likely to be huge amounts of anaerobic effort. Training to maximise FTP is about clearing the lactate from that anaerobic effort and raising the level of lactate that your muscles can work with.

Hit a serious HR ceiling today - I can usually push it pretty high in to the 190s when climbing, but today I was barely brushing 170, even on steep ramps. My average was pretty low too. Am I...

a) fatigued from a long week
b) about to die
c) other

never happened to me before and it's quite worrying...

Too many variables without history. Could be 100 things.

Probably tired, or ill.

Imagine all the people not using HRMs and not worrying about this...

I'm a touch worried! A 30bpm drop from one day to the next is something to pay attention to imo

Take a day or two off and rest. Bet it will be back to normal after.

Also, it's worth sticking your HRM strap in the washing machine... if i don't keep mine clean (i wash them after every other ride or so depending on sweat levels), my HR data suggests i'm a corpse.

I think you're all right - I'll put my feet up for a bit. Ain't mad at it.

Yeah, I used a few other HR things at once to make sure it was working properly before I started asking about!

What's the cheapest, reliable way of keeping track of HR during riding? I usually use a Moto G or my Edge 200 with Strava for logging rides. Is some sort of bluetooth strap combined with the phone the way forward?

A 30bpm drop in RHR might be but not what you're describing.

So ftp is effectively anaerobic threshold, the borderline between aerobic and anaerobic pathways.

So the warm up effort in an ftp test is to use up some of your anaerobic capacity.

Nope, it's more wishy washy

http://home.trainingpeaks.com/blog/article/what-is-threshold-power

Then there's the whole lactic acid bollocks vs. lactate as a fuel source. Black hole of physiology...

I only use FTP to track my training progress 4x a year so it doesn't matter that it's not according to Coggan et al. I'm only interested in my own figure not how it compares to anyone else or any table.

Lactate threshold I've tested annually by getting someone to measure my blood lactate - involves a turbo trainer, 5minutes ramps of 20W and someone taking blood from my ear to see when I start producing lactate. Checks my aerobic fitness which is more important for the stuff I want to do.

someone taking blood from my ear

!

Prick

of the ear.