FTP improvement after 6 weeks

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Hurricane151
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FTP improvement after 6 weeks

Postby Hurricane151 » Fri Jan 04, 2013 17:43 pm

I tested my FTP 6 weeks ago and planning to re-test tomorrow but what do people think a realistic % increase is?

Training has been a combination of base miles (low power) and shorter 2x20 sessions with some sweet spot work also.

Any thoughts would be appreciated.

Cheers

Tom Dean
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Re: FTP improvement after 6 weeks

Postby Tom Dean » Fri Jan 04, 2013 17:55 pm

It depends. It might have gone down :)

Hurricane151
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Re: FTP improvement after 6 weeks

Postby Hurricane151 » Fri Jan 04, 2013 18:06 pm

Oh no!

Well that's fair enough but I hope not. I'm not expecting anything groundbreaking but wondering in if 5% or 20% or 50% is realistic. (I'm guessing it'll be toward the low end)

16mm
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Re: FTP improvement after 6 weeks

Postby 16mm » Fri Jan 04, 2013 18:23 pm

It depends how close to your best fittness / highest FTP you were when you started, and if the training you've done in the last 6 weeks is anything like what you did in the 6 weeks before.
As Tom says above it may have gone down, if the training in the last 6 weeks is less than than what you usually do.

I'm no coach but I understand 10% increases in FTP are good, but it totally depends on where you are starting from.
FWIW, I've put on 50W for the same HR since Oct, about 13%. This is at tempo efforts rather than FTP though. And I was poor in Oct.

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NapoleonD
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Re: FTP improvement after 6 weeks

Postby NapoleonD » Fri Jan 04, 2013 18:31 pm

I would hope for 5% in 6 weeks unless I was starting from 'shambolic'.
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GiantMike
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Re: FTP improvement after 6 weeks

Postby GiantMike » Fri Jan 04, 2013 18:48 pm

As above, depends where you're starting from. I did a fairly hard 4 weeks of training specifically to increase my FTP and I managed to raise it by just under 3% in those 4 weeks.
my power improvement experiment blog

Rule number 100: It's your bike and your money and your time; do what you like with it and ignore other peoples' rules. Except this one.

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Herbsman
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Re: FTP improvement after 6 weeks

Postby Herbsman » Fri Jan 04, 2013 19:19 pm

Have patience and just wait for the result

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Herbsman
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Re: FTP improvement after 6 weeks

Postby Herbsman » Fri Jan 04, 2013 19:22 pm

GiantMike wrote:As above, depends where you're starting from. I did a fairly hard 4 weeks of training specifically to increase my FTP and I managed to raise it by just under 3% in those 4 weeks.

How accurate is your power meter though? Is <3% really an improvement? I would expect mine to vary by that much just because of everyday things like stress, sleep, diet, temperature etc

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GiantMike
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Re: FTP improvement after 6 weeks

Postby GiantMike » Fri Jan 04, 2013 19:31 pm

At the end of the last test I wrote...

GiantMikes great blog wrote:At the moment I haven't learned anything. 2 data points are not conclusive but I did feel a lot better on today's test so I'm assuming that the power improvement is genuine; I just need more data to prove it. I have seen how my performance can vary from day to day so it may just be that I was weak on the last test and strong today but that I haven't made any actual improvement. Time will tell.


Here

However, I have also recently set new power records for a variety of times, including 30 and 60 mins. But, as I say, time will tell.
my power improvement experiment blog

Rule number 100: It's your bike and your money and your time; do what you like with it and ignore other peoples' rules. Except this one.

mamba80
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Re: FTP improvement after 6 weeks

Postby mamba80 » Sat Jan 05, 2013 15:00 pm

Herbsman wrote:
GiantMike wrote:As above, depends where you're starting from. I did a fairly hard 4 weeks of training specifically to increase my FTP and I managed to raise it by just under 3% in those 4 weeks.

How accurate is your power meter though? Is <3% really an improvement? I would expect mine to vary by that much just because of everyday things like stress, sleep, diet, temperature etc


Yours would vary because of your crank wearing away on your BB :lol:
Have you fixed it?

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Herbsman
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Re: FTP improvement after 6 weeks

Postby Herbsman » Sat Jan 05, 2013 21:23 pm

I dunno, it's not wobbling anymore but I don't know if anything's scraping as I haven't used it on the turbo since I posted that thread...

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wardieboy
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Re: FTP improvement after 6 weeks

Postby wardieboy » Sun Jan 06, 2013 18:27 pm

Hurricane151 wrote:I tested my FTP 6 weeks ago and planning to re-test tomorrow but what do people think a realistic % increase is?

Training has been a combination of base miles (low power) and shorter 2x20 sessions with some sweet spot work also.

Any thoughts would be appreciated.

Cheers


So how did the test go?
peddlingmadness wrote:Slightly off topic but, whilst waiting behind a horse box today the Horse Farted with a little follow through, missed my mouth thankfully, but my glasses were pebble dashed..

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Herbsman
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Re: FTP improvement after 6 weeks

Postby Herbsman » Sun Jan 06, 2013 21:20 pm

I reckon he rode so hard he is physically unable to type.

Hurricane151
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Re: FTP improvement after 6 weeks

Postby Hurricane151 » Mon Jan 07, 2013 07:22 am

Well, it didn't go well. it was an improvement but not by much and to be honest could be down to the accuracy of the PM. The test went OK and I really pushed it but not the improvement I wanted or expected. I guess I might have to review my training to focus more on improving FTP.

Trev The Rev
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Re: FTP improvement after 6 weeks

Postby Trev The Rev » Mon Jan 07, 2013 08:53 am

Hurricane151 wrote:Well, it didn't go well. it was an improvement but not by much and to be honest could be down to the accuracy of the PM. The test went OK and I really pushed it but not the improvement I wanted or expected. I guess I might have to review my training to focus more on improving FTP.


Not much point in a power meter if it isn't accurate enough to measure slight improvements in performance.

Were you as rested / fresh as when you did the last test?

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GiantMike
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Re: FTP improvement after 6 weeks

Postby GiantMike » Mon Jan 07, 2013 09:37 am

Trev The Rev wrote:
Hurricane151 wrote:Well, it didn't go well. it was an improvement but not by much and to be honest could be down to the accuracy of the PM. The test went OK and I really pushed it but not the improvement I wanted or expected. I guess I might have to review my training to focus more on improving FTP.


Not much point in a power meter if it isn't accurate enough to measure slight improvements in performance.

Were you as rested / fresh as when you did the last test?


Are slight improvements over 6 weeks worth recording?
my power improvement experiment blog

Rule number 100: It's your bike and your money and your time; do what you like with it and ignore other peoples' rules. Except this one.

Hurricane151
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Re: FTP improvement after 6 weeks

Postby Hurricane151 » Mon Jan 07, 2013 09:38 am

I thought that I was and tried to recreate the same conditions, time of the day, nutrition etc. the improvement was about 1.8% so nothing to shout about.

Trev The Rev
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Re: FTP improvement after 6 weeks

Postby Trev The Rev » Mon Jan 07, 2013 09:47 am

Hurricane151 wrote:I thought that I was and tried to recreate the same conditions, time of the day, nutrition etc. the improvement was about 1.8% so nothing to shout about.


That would work out at 15.6% improvement over a year. See how you perform in another 6 weeks - I wouldn't get disheartened by a 1.8% improvement.

In my opinion, it all depends on how fit you were before the previous test, the training you have been doing, age, diet, rest, recovery etc etc. But it is going in the right direction. You will know more after the next test. But don't get obsessed with doing more and more tests out of frustration. Testing every 6 weeks is fine. Make sure your power meter is calibrated properly.

Was the test done on the road over the same course or indoors?

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phreak
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Re: FTP improvement after 6 weeks

Postby phreak » Mon Jan 07, 2013 10:34 am

NapoleonD wrote:I would hope for 5% in 6 weeks unless I was starting from 'shambolic'.


Even that must assume a reasonably low start point though? I mean if you keep that up for the year it's an improvement of 40%. If I did that this year I'd be pushing out a w/kg of 6.8, which would be awesome, but perhaps not that realistic :)

Suspect it's a case of diminishing returns where you make big gains to begin with and gradually less the fitter you become, but that's just a hunch rather than anything with scientific grounding.

okgo
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Re: FTP improvement after 6 weeks

Postby okgo » Mon Jan 07, 2013 10:52 am

Well that is fairly obviously true. You make huge gains at the beginning, and they do indeed tail off. Lots of people get to a place where they can't move from, and some of those people then employ a coach and find that they begin improving again, its a bit of a minefield information wise, but I would imagine there are 'very' few people at their full potential in the amateur world.
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