FTP is sooooo yesterday
- Thread starter Racing roadkill
- Start date
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BikeCurious
Über Member
Well I re-did the test a got my personalised training suggestions. It turns out I don't need to do anything, I'm already awesome!
400bhp
Guru
Tin Pot
Guru
FFS - appears to be training based on power curve data (time on the x axis and power on the y). All set out in Allen & Coggan's book.
Uhoh.
Don't go on Slowtwitch or Bikeradar...
The Sufferfest
New Member
Sorry about that Bike Curious -- we've got a few instances where the recommendations for strengths and weaknesses aren't showing up. That's not to say you are not totally badass, of course. We're fixing that bug now and will have it out of there by the weekend.
The Sufferfest
New Member
Hi 400bhp. David from The Sufferfest here. Actually, it's not set on that power curve. It's four discreet metrics tested in one, one-hour session which is then applied to pre-programmed workouts where APEX Coaching has mapped each effort in every one of our workouts to the appropriate metric.
That means that the targets above FTP will vary based on the specific workout and the intention of that workout (or even portion of the workout) relative to your 5 minute, 1 minute, and 5 second Full Frontal 4DP test values. As an example in Violator (a sprint focused workout with three sets of sprints that have various durations and recoveries), not all of the targets are based on 5 second or even 1 minute value, because by the time you get to the 1:1 ratio of work/rest intervals in the third set, it’s effectively a pVO2 max set (power at VO2 max), and therefore the target is set relative to your 5 minute power. Each Sufferfest workout varies to some degree how much and which of the 4DP targets are being used – but the big picture goal of 4DP is to more optimally have the app give just the right intensity of effort throughout the workout relative to the individual’s specific strengths and weaknesses.
That means that the targets above FTP will vary based on the specific workout and the intention of that workout (or even portion of the workout) relative to your 5 minute, 1 minute, and 5 second Full Frontal 4DP test values. As an example in Violator (a sprint focused workout with three sets of sprints that have various durations and recoveries), not all of the targets are based on 5 second or even 1 minute value, because by the time you get to the 1:1 ratio of work/rest intervals in the third set, it’s effectively a pVO2 max set (power at VO2 max), and therefore the target is set relative to your 5 minute power. Each Sufferfest workout varies to some degree how much and which of the 4DP targets are being used – but the big picture goal of 4DP is to more optimally have the app give just the right intensity of effort throughout the workout relative to the individual’s specific strengths and weaknesses.
400bhp
Guru
No it’s not a power curve. It’s not that sophisticated. It’s just 4 discrete points on it (5s, 1 min, 5 min and 20 min).
Nothing wrong with what you’re doing by the way and at the point you can actually just do full training plans without having to extrapolate from a .pdf I’ll be looking more closely at it.
Nothing wrong with what you’re doing by the way and at the point you can actually just do full training plans without having to extrapolate from a .pdf I’ll be looking more closely at it.
bozmandb9
Insert witty title here
- Location
- South Oxfordshire
It's not the same though. I coach a Youth team. Some of them ride their bikes. Some of them train. My son is in the latter category. When he started to compete, we realised that the bike riding he had been doing (increasing miles, riding not terribly quickly), would not benefit him in races, in which he was being dropped. He decreased distance, improved speed and speed endurance, and rose rapidly up the national rankings.
The difference between 'training' and riding your bike, is objective. If you want to enjoy riding your bike, by all means just ride it. If you have a specific fitness or competition objective, and wish to follow a training protocol, to progress you in your objective, then that would make sense. As a Personal trainer as well as a Cycle team manager and coach, I think it's critical to be clear in your objectives, strategy, and desired outcomes.
BikeCurious
Über Member
subaqua
What’s the point
- Location
- Leytonstone
Some people know how to HTFU .... note not MTFU
