setting FTP based on NP from race

[rickysilk]

I'm in week 5 of expert build/peak. I preceded this with the expert base.

At the end of base period I tested 20 minute avg watts at 282. 282 x .93 = 262 FTP

Raced on 3/22. Total time was 2:17 and my best 60 minutes was the last 60 minutes with an avg of 241 and NP of 276. Race got a little tactical after the first lap but the attacks were flying the last hour.

Due to weather I wasn't able to do the 20 minute test last week. I'm concerned I may not be going hard enough.

What do you think I should set my FTP at?

Thanks.

Oh… for what it's worth, I was 2nd to the current masters national champ by 18 seconds so I think I'm going pretty good and feel like I should be using a higher FTP than 262 but don't want to mess up the good thing I have going right now.

[Lynda]

I would not use data from one race to bump up FT by 14 watts. I would look at training data to ensure there was more evidence that this is a realistic training FT. Motivation in a race situation can produce lofty powers that may or may not be realistic for training.

Do you believe you could average 276w in a solo 60 min TT?

What are your recent (past 6 weeks) best 5 and 20 min average powers?

A wild estimate…prolly about 270w sounds like a good training FT right now…

Lynda

[rickysilk]

Thanks.

Yeah my first reaction to the race numbers was “ah crap! I'm not training hard enough!” but after thinking about it I know the last thing I want to do is roast myself 6 weeks from my goal race.

I went even a little more conservative and put in 267. I'll see what's up when I do the next test.

I live in rolling terrain, 1-2 minute climbs, so it's a little tricky to get good max avg power but my best in last 6 weeks are

5min – 305(beginning of race 3/1), 303(end of race 3/22), 295 (thurs 3×10 3/19)

20min – 282(test 3/4), 269(thurs shorttrack 4/9), 261(end of race 3/22)

[Author]

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