This is a test week for me, Last Tuesday I did a swim CSS test, Thursday I did a run FTP test and Saturday I did a cycle FTP test.
Run FTP Test
Last rFTP test was 10th October
- rFTP was 277 at 85.5kg (3.25 watts per kg)
- Leg spring stiffness of 10.14
- Form Power: 73.8 watts
- 3min TT @309 watts
- 10min TT @285 watts
My Results this week:
- rFTP is now 319 watts at 78.2kg (4.07 watts per kg)
- Leg spring stiffness 11.85
- Form Power: 83.7 watts
- 3min TT @347 watts
- 10min TT @328 watts
Run Training Zones:
So working off this rFTP number, these are my run zones:
- Easy 50% – 80% (160-255 watts)
- Endurance: 81% – 88% (256-281 watts)
- Tempo: 89% – 95% (282-303 watts)
- Threshold: 96% – 105% (304-335 watts)
- VO2 MAX: 106% – 115% (336-367 watts)
- Anaerobic 116%-300% (368 – 957 watts)
Cycle FTP Test
Last FTP test was 9th February. My cycle fitness was far from good.
- FTP was 275 watts @77.1kg (3.56 watts per kg), while my FTP had decreased from June the year before, my power to weight ratio had increased slightly.
New FTP as of 18th May
- 283 watts @78.2kg (3.61 watts per kg) my FTP had returned back to its normal number with the bonus of power to weight ratio improving.
Cycling Training Zones
- Easy 30-59% (85-167 watts)
- Endurance: 60-79% (168-224 watts)
- Tempo: 80-90% (225-255 watts)
- Threshold: 91-104% (256-294 watts)
- VO2 MAX: 105-120% (295-340 watts)
- Anaerobic 121-300% (341-849 watts)
I start the Train Smooth Cycle Challenge from the 1st June. While I hope to see an improvement in my cycling performance, I would guess my power to weight ratio will decrease over the next few months before we will see a spike in it. Reason comes from two ends.
- I normally put on some weight over winter.
- I want to test supplementing with creatine and creatine will put on a few kilograms of water weight. From 1st June, I will do a week at 20g per day and back it off to 3g per day for the remainder of the cycle challenge. Once I am off creatine, it will take a few good weeks to lose the extra water weight I had put on but I am keen to see what adaptations from supplementing I will get.