Hi,
currently i am using powermeter on my home trainer (TACX) and each month, i am doing the Coggan test to see progress (use same protocol as in the book, calibrate each time TACX).
After long inactivity (2 years without sport), i started again doing bike end of March 2009.
I was looking at the test since March (after 150h / 4500 km training) and I have been surprised by the trend of my FTP (based on 20 min ride) versus 5 min max power. I have seen my 5 min max power increasing faster than my FTP.
I start with Pmax(5 min)=313 W and ftp= 231W, now last test show Pmax(5min)=396W and ftp=272W. The ratio (FTP/P(5 min)max) pass from 0.73 to 0.68.
Looking at Coggan book table and comment about "pursuiter" profile (that will be a trend for beginer but with training they will tend to all-rounder), this ratio seems to be pretty low (the table show ratio of around 0.82). As i am trageting bike marathon (150 km), the 5 min max power is pretty useless compared to FTP.
Is it just genetic and i have to live with my limitation ?What can i do to correct this trend ? I always heard about 20' series at FTP level. Right now, i find it difficult to do this exercice on the road i use (i can have maybe max up to 5-6 km without stop, village, etc .. so i can do maximum around 10 minutes without stopping ride at FTP).
Can you replace for ex. 2 x 20' at FTP by 4 x 10' at FTP or 8 x 5' at FTP ? do you need to increase the intensity for shorter interval (105 % of FTP, etc. ...) ? How much recovery time between the intervall ?
Is long ride at tempo level (<90% FTP) more beneifical for FTP ? how long should they be ?
thanks in advance for your comment.
currently i am using powermeter on my home trainer (TACX) and each month, i am doing the Coggan test to see progress (use same protocol as in the book, calibrate each time TACX).
After long inactivity (2 years without sport), i started again doing bike end of March 2009.
I was looking at the test since March (after 150h / 4500 km training) and I have been surprised by the trend of my FTP (based on 20 min ride) versus 5 min max power. I have seen my 5 min max power increasing faster than my FTP.
I start with Pmax(5 min)=313 W and ftp= 231W, now last test show Pmax(5min)=396W and ftp=272W. The ratio (FTP/P(5 min)max) pass from 0.73 to 0.68.
Looking at Coggan book table and comment about "pursuiter" profile (that will be a trend for beginer but with training they will tend to all-rounder), this ratio seems to be pretty low (the table show ratio of around 0.82). As i am trageting bike marathon (150 km), the 5 min max power is pretty useless compared to FTP.
Is it just genetic and i have to live with my limitation ?What can i do to correct this trend ? I always heard about 20' series at FTP level. Right now, i find it difficult to do this exercice on the road i use (i can have maybe max up to 5-6 km without stop, village, etc .. so i can do maximum around 10 minutes without stopping ride at FTP).
Can you replace for ex. 2 x 20' at FTP by 4 x 10' at FTP or 8 x 5' at FTP ? do you need to increase the intensity for shorter interval (105 % of FTP, etc. ...) ? How much recovery time between the intervall ?
Is long ride at tempo level (<90% FTP) more beneifical for FTP ? how long should they be ?
thanks in advance for your comment.