At Premier Endurance we understand lab testing/ physiological testing isn’t always a viable option and while we recommend lactate profiling at least twice per year we take care to monitor training frequently with a multitude of field tests. The most common of which include, the 20-minute FTP test (which most will be familiar with), the power profile and the ramp test. Depending on your phase of training, experience level, response to testing and time available we choose the right field test to implement within your programme. The below goes into further detail on each of these individual tests, giving some practical advice in relation to each.
The 20-minute FTP Test
Presented in the book Training and Racing with a Power Meter this test was introduced to the cycling world by Dr. Andy Coggan. Essentially this test does what it says on the tin – a 20-minute sustained effort or time trial usually conducted on a slight gradient or trainer to aid in the constant application of power. At Premier Endurance we recommend our athletes to conduct the test as follows:
Warm Up 30 Minutes to include:
15 Minutes Zone 1
5 Minutes Zone 3
2 Minutes Easy
3 Minutes Zone 4
5 Minutes Easy
Main Test
20 Minute TT Effort, start conservatively and progressively build the effort level. Finish empty. You want the smoothest possible effort for this so limit the variation. If you have done one before it’s a good idea to start out at, or within, a few watts of your previous effort and then build. Make sure and LAP your device.
Cool Down
20 Minutes Spinning Zone 1
When finished upload your file to Training Peaks or equivalent to check your 20-minute average power, it should be the same, or within, a couple of watts of your Normalized Power indicating a well-paced effort. Multiply this figure by 0.95 giving you your new FTP. Divide this number by your weight to give your power to weight in watts per kilogram (w/kg).
The Power Profile
We use two separate power profile protocols here at Premier Endurance one devised by the AIS and another minimized version. This test is ideal for monitoring response to adaptations of specific durations such as sprint power, one-minute power etc. This is extremely helpful during a block of anaerobic power development where we would not expect the 20-minute figure to rise by much but can still monitor progression in lower duration efforts. This test also models W’ (watt prime/ anaerobic work capacity) and critical power or “CP”, using the Monod Calculation. W’ is essential the amount of work you can perform above your CP expressed in joules, with CP being the power you can sustain for 60 minutes roughly equating to FTP. This is another blog post in itself so I will leave it at this for now! We recommend our athletes to conduct the minimized version of the test as follows:
Warm Up
10 Minutes Zone 1
6 Second Maximum Sprint
5 Minutes Recovery
30 Second Maximum Sprint
5 Minutes Recovery
1 Minute Maximum Effort (Pace This)
10 Minutes Recovery
5 Minute Maximum Effort (Pace This)
Cool Down
15 Minutes Zone 1
When finished upload your file to training peaks or equivalent and get your average for each effort. These can be inputted into the following link or analysed using software such as WKO4 or Golden Cheetah. This will give an estimation of W’, CP and set benchmarks within these power durations.
The Ramp Test
Our ramp test follows the same protocol as our lactate profile but without the detailed physiological monitoring. We often use this test at the start of a maximal aerobic power block to assess a starting point. This test essentially allows us to see have you responded to a dose of specific training over the course of a few weeks. The best thing about this test is it’s short, sweet and suffices as a workout itself. We recommend our athlete conduct the test as follows, on a turbo trainer:
10 minutes easy riding < 140 W
3 minutes 150
3 minutes 180
3 minutes 210
3 minutes 240
3 minutes 270
3 minutes 300
3 minutes 330
3 minutes 360
3 minutes 390
— and so on, go till you blow your lights
** it’s important to note here that power needs to be adjusted for fitness levels, gender etc. this example is provided for an average male racing cyclist.
When finished upload your file to training peaks or equivalent, ensure you were hitting targets, and observe the power at which you blew up. This is our benchmark going forward which we will look at improving with specific work.
Conclusion
With all this in mind it is important to note the accuracy of the test is not paramount here rather the repeat-ability and consistency of results achieved to monitor a training response. It is crucial to keep as many variables within your control as possible, for example, same stretch of road/ turbo/ calibration/ fueling/ caffeine intake and warm up. It’s also important to keep in mind where you’re going to do the majority of your training, turbo or road – this will decide where is best for you to test and set your benchmarks. If we keep these variables in check, we can limit anything which may influence your test result and skew our observation of adaptations!
Happy Testing!
1 Comment