I’ve been trying to push my FTP up by first finding out what it is by doing a 20min test flat out on a wind trainer and from that I got a miserable 180 watts (via Powertap hub). Soooo I read that one should then take that figure and multiply it by 0.95 and then use that number (171) and do 2 x 20 min sessions at 171w after a 15 min warm up and a 5 min rest in-between them three times a week. Okay so I did that and then found (for some bizarre reason!) I could manage 2 x 20 min at 180w but was shot afterwards! I’ve been doing the same 180w x 2 x 20mins 3 x per week for about 4 weeks and let me tell you they nearly kill me! My max heart rate is 180 (I saw it once on the road) and during the second 20 min it ends up at 175bpm, here’s my question….. am I trying too hard…. As I don’t seem to be progressing from 180W….I read that there’s a sweet spot and that might be 90% of you FTP which for me (If I assume that my real FTP might be 190w) 170w….. like that would be an easy session now however, I don’t want to take a chance and start at 170w as perhaps this sweet spot thing is a load of rubbish – I don’t mind carrying on at the 180w but perhaps I’m doing more harm than good and on the other hand, I don’t want to waste time at 170w if that’s a just nonsense! Any help would be appreciated.
I'm 63 years old and an active club cyclist (albeit slow!).
Bill.
I'm 63 years old and an active club cyclist (albeit slow!).
Bill.