Hi all,
I had my FTP set at 292 Watts prior to doing a race yesterday. After reviewing the race power file, I think my FTP needs revising, but I'd really appreciate a little help from someone in the know regarding which method to use.
The race was a 40k race, after 3km I got off the front and soloed to the end of the race, putting out a hard consistent effort the whole way. The course was quite flat, with a few short downhill sections where I could freewheel for a small bit. I did no hard efforts other than when breaking away and the final sprint, both were short in duration, so shouldn't skew the figures too much.
I have only ever done a 20 minute test and taken 95% of average power before to estimate FTP before, but now having a hard 60 minute effort also available, I'd love to hear some advise on how I should calculate.
Here's what I have from the power file:
Best 20 min avg power - 307W
Best 20 min normalised power - 313W
Best 60 minute avg power - 297W
Best 60 minute normalised power - 304W
My question would be should I use the 20 min or 60 min values for estimating FTP, and should I use normalised or average power? If using normalised for 60 minutes, this would be a huge jump from 292W.
Strava estimates my FTP at 292W, and golden cheetah says CP-297W and FTP 291W.
I'd be very grateful for any advice on if and how I should make an adjustment to FTP.
Many thanks!
I had my FTP set at 292 Watts prior to doing a race yesterday. After reviewing the race power file, I think my FTP needs revising, but I'd really appreciate a little help from someone in the know regarding which method to use.
The race was a 40k race, after 3km I got off the front and soloed to the end of the race, putting out a hard consistent effort the whole way. The course was quite flat, with a few short downhill sections where I could freewheel for a small bit. I did no hard efforts other than when breaking away and the final sprint, both were short in duration, so shouldn't skew the figures too much.
I have only ever done a 20 minute test and taken 95% of average power before to estimate FTP before, but now having a hard 60 minute effort also available, I'd love to hear some advise on how I should calculate.
Here's what I have from the power file:
Best 20 min avg power - 307W
Best 20 min normalised power - 313W
Best 60 minute avg power - 297W
Best 60 minute normalised power - 304W
My question would be should I use the 20 min or 60 min values for estimating FTP, and should I use normalised or average power? If using normalised for 60 minutes, this would be a huge jump from 292W.
Strava estimates my FTP at 292W, and golden cheetah says CP-297W and FTP 291W.
I'd be very grateful for any advice on if and how I should make an adjustment to FTP.
Many thanks!