- Coming up are some tips
on how to nail a Functional Threshold Power test.
A test that John here, is,
almost willingly about to undertake.
(intense music)
Yeah sorry John.
Now, the reason for doing a test like an FTP test,
is that knowing that piece of information
is really important, in being able to train
in the most efficient and productive way possible.
And John is of course, doing,
a Haute Route event in the Summer.
Which is a multi day cycling event
in super mountainous terrain.
- That's alright, and I guess this is the first step
in becoming as fit as possible as I can.
- Yeah, do you know what your fitness is at the minute John?
- I'm not gonna lie Cy, it's not great, but I suppose,
this what this test is for.
- Yeah good stuff mate, well all you need is a benchmark.
Now, there are loads of different ways of testing your FTP.
But John is using TrainerRoad, which
is an indoor cycling training app.
Gives you power based workouts, and also training plans.
So, clearly having an FTP
that is accurate and up to date, is really really crucial.
And because of that, there are two FTP tests,
that I've built into the app.
Now you always want to do the best FTP that you can.
Firstly, so that you're training at the correct intensities.
But and also, let's face it, because
it is very tempting to play FTP Top Trumps, with your mates.
- Alright Si, calm down, test is about to start.
- Sorry John, right, time for some tips.
Before we had started to annoy John more than usual,
he was in the middle of a really thorough warmup.
And that, is vitally important
for doing the best test that you can.
So, this TrainerRoad test protocol that he's following,
has a dedicated warmup that he was able to do.
And as you can see from it,
it involves about 20 minutes of steady peddling.
But then in addition,
there are also several above threshold intervals as well.
And so what they do, is they really start to open you up,
warm up your body, and get you ready
for that consistent hard work of the test itself.
Being able to ride at your maximum
very much depends on how fresh you are.
So whether you are still tired from previous rides,
or in fact just tired from normal life.
Because you'll find that a lack of freshness means,
that you just won't be able to sustain a maximum effort.
And so you're gonna artificially depress your FTP.
So, to do the best test that you can,
make sure that you back off from training for a couple
of days beforehand,
so that you are able to give it everything.
But there is unfortunately a sweet spot.
And that is that you'll find,
that there is an ability to become over fresh.
So, if you take too much time off,
then you may find that you actually start
to lose power again.
Good lad John, doing well.
One question that isn't just specific to TrainRoad here,
but for anyone who is looking to do an FTP test,
is actually how you do it.
So in this case, we have been able
to choose from two test protocols, as I mentioned.
So there is an eight minute test
that is repeated twice, or a 20 minute test.
And although both will give you
an accurate gauge of your FTP.
The type of riding that you do
will influence which one that perhaps you do best in.
So as a roadie, and someone who is training for long climbs,
very long actually, then a 20 minute test here
is gonna be more appropriate.
Whereas if you are a more explosive endurance rider,
like a cyclo-cross rider maybe,
then the eight minute test could well be the one for you.
The most important thing perhaps you'll notice
is that neither of those are one hour tests.
And that is for one very good reason.
Because what we want from an FTP test
is for it to be easily repeatable.
One hour tests are absolutely brutal.
And because of that, they're also wide open to error.
Whereas shorter tests mean that you are more likely
to be able to do them more regularly.
And they're also gonna give you a much more accurate gauge,
so you can compare them with one another,
to actually see your performance.
If you're testing for FTP indoors,
then the greatest limiting factor
is like likely to be overheating.
So you wanna prepare for that as best you can.
A fan, is an absolute must.
Because, the main reason that you overheat,
is because you obviously don't have the cooling effect
of the wind, when you're riding.
So whether that doesn't completely replicate it,
it does at least go someway to offset that.
And then, the reason John is riding without a jersey,
isn't just to show off his amazingly tone body.
That is of course, to help him stay cool as well.
When a test is underway, pacing,
is the most important thing to remember.
Now if you've not actually done a test before,
then it can be quite hard to describe.
You may find that you set out way too hard,
because the words max effort
are floating around in your consciousness.
Or you may well find that you go out too softly,
because, the duration of the test is slightly daunting.
And it's not until two minutes to go that you realise
that not only will you last the distance,
you also have loads left in the tank.
What you want, ideal pacing, is actually just like this.
So you want a steady and consistent effort,
throughout the duration.
Where the average power for the first half,
is also the same as the average power for the second.
Now, practise is key here, learning to listen to your body.
But then there is also a slightly sneaky trick.
To get the very best FTP that you can,
personally I've always found it really useful
to have a target in mind.
Now that does take a bit of experience.
Certainly, it takes a previous FTP test to gauge.
But then you can use that, say, 250 watts last time.
Then knowing that all the training
that you've got under your belt, that you may be able
to hold 265, why not start out with that as your target.
At least for the first part of the test,
until the effort has caught up with you.
And then you'll be able to see whether you can raise it,
or hold it, for the latter part of the test.
John how you feeling mate?
- Thinks it's starting to bow now Cy.
I think I might be able to hold on.
- You were probably fine until you had to start talking.
Three minutes left mate, we'll come back when you're done.
Good lad. Dig in.
(bleep)
(crowd cheering)
John that was an absolutely cracking effort,
quite inspiring in fact, I wanna do one myself now.
The final tip though, is that you need to go really deep.
At the end of your test, you should be really hurting,
which I kinda, I guess you might be John.
- Yeah.
- Yeah. Good lad.
Although it might hurt,
an FTP test isn't something to get nervous about.
Cause, it's good pain isn't it.
It's like riding up a hill pain.
- Yeah in fact in some ways
you should probably kinda look forward to it in some way.
Because, it's the only way that you're gonna gauge
how hard you've been working and
how much you're improving, as the weeks go by.
- Exactly, if it's telling that you've progressed,
then that is definitely a good ting.
At the end of your test, TrainerRoad here
has calculated John's FTP, look, and there it is.
New world record.
- Two did, two watts.
- Good stuff mate.
And after, let's say,
a fairly hefty period of recovery and rest.
- Yeah exactly.
- Good work mate, that is proper cool.
Now technically, that actual result didn't really matter
unless you wanna play Top Trumps with your mates.
What is crucial though, is that John now has his FTP.
So that he can gauge his training,
as accurately as possible.
At least until you come back and do the test again,
and then smash it.
- I guess the last tip is
to make sure you haven't got anyone slightly annoying
in the room while you're trying to focus and do your test.
Think these guys cost me about 20 watts.
- Sorry mate.
(bleep)
- [Crowd] 10! Nine! Eight!
(bleep)
- Anyway, if you want to subscribe to GCN, all you have
to do is click on the globe somewhere around this screen.
And to have a look at my introduction
to my Haute Route challenge, click up here.
And to learn a little bit more
about Functional Threshold Power, click down here.
- And make sure you give the video a big thumps up,
cause that was a cracking effort John.
Real time FTP test.