Love it that fun effort. This protocol is pretty cool. I agree FTP is over used and touted, i belive most random cyclist are no where near able to sustain their tested FTP for beyond 30 minutes. But this can give us a better number that we can use in training. Thanks for the video.
@@edlaverack firstly I wanted to say thanks I used your pacing strategy on the alp du zwift and I set an all time 1 hour power PB so I think I will try these critical power tests this week and see how the graph fills in regarding these 4 efforts did you link the spreadsheet or is their a place where I can go to download it?
Testing or pushing to the max frightens me, I'm 57 now and cycled since my early 20's. I know personally 4 cycling friends who have developed heart arrhythmia in their older age ( 50 onwards ). So my main measurement is my heart rate, I know my max roughly ( never pushed it 100%) so I keep myself below. Im not preaching, this is personal to me as and the way I feel I'm looking after myself as well as staying fit.
You are right. And there’s more than one way to measure fitness! Heck you don’t even need to go max to measure it, you can tell even on endurance rides when you are getting fitter/faster.
Timestamps to make it easier! 0:00-1:30 The anxiety of power testing 1:30-2:15 NEVER a perfect time 2:15 - 3:30 Which tests am I doing? 3:30 - 4:55 Test prep 4:55 - 6:40 3 and 5min Results 6:40 - 9:02 Why do we need to know these numbers? 9:02 - 10:00 The 12min effort 10:00 - 13:46 Can we predict a longer effort now? 13:46 -16:30 The FINAL EFFORT
Great video Ed, thanks for the insights. And I really enjoy how you say which numbers "we" have been able to do. Makes us mere mortals feel like we have taken part in this ;-) Even though "our" (in this case: my) numbers are much more moderate. Greetings from Berlin, Germany :)
Loved this nerdy video. I used the calculator the other day. Didn’t have any longer efforts, max was 6min. I did spit back saying they were a 100% match so I guess consistent. Got a terrible critical power estimate out of it which was to be expected. Next just need to do some longer tests and probably a ramp test
Great video Ed, I think the first part is pretty important - seems to me that regular testing is really valuable for those with a fixed goal and needing to build periodic training plans well, but for me as an amateur who just likes riding my bike it sucked all the fun out. Informal testing of "how fast can I get up a hill I like" or whatever definitely works better for me. Congratulations on the good results
AMAZING, actually once i tested if i could sustain my ftp for 1 hour did multiple tests and the number was way off! Glad you showed me these new tests im gonna look forward to using them for my next season!
Nice one Ed, I think the idea of using rides or parts of rides for the tests is much more appealing/causing less anxiety than performing actual specific times/tests which I have always absolutely hated. 👍
I've been following this week closely. This is eye opening! You have made it perfectly clear to me how to improve some blind spots I have encountered. I am only thrown off by timing. I may be too "old school" in my head, thinking that January is too early for focused work. However, I am just average type cyclist. Changing my mindset now.
Later becomes never as they say. Don't be too put off by people when they start saying things like "don't do this now or you will peak in Feb" because it's not true, doing hard sessions doesnt mean you will peak. Clever rest and recovery means you may be able to build on sessions that you previously thought were your limits.
@@edlaverack Convinced over here. Just hit a 3 min power that I hadn't done anything close to in decades. Now thinking Masters Nationals Pursuit is reasonable, at least to be competitive. Really encouraging numbers. Older ain't dead
Nice one. I’m using zwift tiny races to get an idea of repeatable short efforts. Not an even paced effort, but of course it isn’t in a real race either.
Super interesting video, I've recently just done three test 3, 6, 12 & the estimated FTP is bang on to the 20 minute test I did last month. My question is, now I have this information how do I use it? I do hillclimbs so it makes sense to me that CP testing is more relevant to my end goals giving the testing time periods. So once tested should my focus now be on V02 work to try and improve my top end to improve 3, 6, 12 numbers.
I was asked to perform a 20 min FTP before and was 🤯 really nervous and under fueled but got it done 😅 Now, with new Coach, we hit key sessions but I have the flex to race ZRL etc. So some of my best power has come from iTT/TTT etc which is still very hard but mentally more bearable. Please keep this content coming #EdMode 💯
Great video Ed- thanks for sharing. Well done on a great block of training 💪🏻 Seriously though, it watches almost perfectly on 1.5x speed. At normal speed I found it too slow (with the pauses between words) and I was about to switch off 😴😴
That’s what the speed up function is there for. I watch videos on faster speeds too. I could edit the pauses out but it doesn’t always flow as well in the final edit. Better to let the viewer decide😜
My anxiety when testing (ftp or otherwise) comes from the fact i have asthma now, something i didnt have when i was racing as a teenager, so after a lng lay off whenever i now test my mind thinks im having a asthma attack which in turn gives me a panic attack, when in actual fact im jot having a asthma attack its simply the effort that is causing the shortness of breath, so now i am learning and training my mind as well as my body to overcome this issue and realise im not having a asthma attack is is simply the effort (or test), overcome this i will, it just takes abit of getting used to trying to override your mind when it wants to send u into a panic attack
So the modelled FTP (WKO4) was more accurate than the CP (366.7)? Or do you think fatigue stopped you from going that high? Those tests are only short but can blunt your freshness as I'm sure you know.
I don't think, even with an extra day of rest prior, that I could have got that 366 for 40min because that would have been stomping effort even for peak shape. Handy thing with WKO is its not just making maths with those 3 efforts I did, it's also using all other efforts too, inc sub maximal.
I don't like it because I have huge fluctuations from day to day, especially after days off. One day I did 340 watts for 20 mins and died, the next day did 364 for an hour!
Will you work with these numbers over the next training block and generally just add volume before you retest in the future or will you push the percentages used in your training upwards before retesting?
Good Q John, in the situation I find myself in now I need more race specific intervals. So attention comes away from the standard building so I can sharpen myself up.
I hate the thought of testing, however I love when I'm actually doing the testing. It's great when they go well but sometimes they are demoralising when they don't go well.
now we're talking ed. so did you calculate your critical power to the point where you know the Kjs of work you can produce if you want to do say 15, 20, 40 mins of work above that critical power?
What are your thoughts on the 4DP test? 10 secs, 1 min, 5 mins and 20 min all in one ride, obviously the numbers would be higher if you test each effort individually. But I guess it does help you work out where your strengths and weaknesses are compared to the other efforts
Indeed. Tbh I’ve never done the 4DP because it’s on a platform that I’ve never used. I don’t think I’d enjoy doing all that in 1 ride but again as long as the tests are repeatable then you use whatever feels good for you👊🏼👊🏼
@@edlaverack that's the thing yeah it's not very repeatable as it's so brutal haha, the other thing that makes me question it is the difference in my 20 min test during the 4DP and during a normal 20 mins test done when fresh (4DP was a good 20 watts lower). I then felt when I was doing structured workouts using that number that threshold efforts felt too easy. In my opinion it tests your ability to recover rather than accurate numbers for your max efforts, interesting test though.
Love it that fun effort. This protocol is pretty cool. I agree FTP is over used and touted, i belive most random cyclist are no where near able to sustain their tested FTP for beyond 30 minutes. But this can give us a better number that we can use in training. Thanks for the video.
Well said!
@@edlaverack firstly I wanted to say thanks I used your pacing strategy on the alp du zwift and I set an all time 1 hour power PB so I think I will try these critical power tests this week and see how the graph fills in regarding these 4 efforts did you link the spreadsheet or is their a place where I can go to download it?
Testing or pushing to the max frightens me, I'm 57 now and cycled since my early 20's. I know personally 4 cycling friends who have developed heart arrhythmia in their older age ( 50 onwards ). So my main measurement is my heart rate, I know my max roughly ( never pushed it 100%) so I keep myself below. Im not preaching, this is personal to me as and the way I feel I'm looking after myself as well as staying fit.
You are right. And there’s more than one way to measure fitness! Heck you don’t even need to go max to measure it, you can tell even on endurance rides when you are getting fitter/faster.
Thanks Ed. A cracking week in the bike!
Timestamps to make it easier!
0:00-1:30 The anxiety of power testing
1:30-2:15 NEVER a perfect time
2:15 - 3:30 Which tests am I doing?
3:30 - 4:55 Test prep
4:55 - 6:40 3 and 5min Results
6:40 - 9:02 Why do we need to know these numbers?
9:02 - 10:00 The 12min effort
10:00 - 13:46 Can we predict a longer effort now?
13:46 -16:30 The FINAL EFFORT
Great video Ed, thanks for the insights. And I really enjoy how you say which numbers "we" have been able to do. Makes us mere mortals feel like we have taken part in this ;-) Even though "our" (in this case: my) numbers are much more moderate. Greetings from Berlin, Germany :)
Love the insight 🙌🏼
Great video and information Mr. Laverack. Thanks for sharing. I love the idea of doing the tests within a race or ride! Thank you!
Loved this nerdy video. I used the calculator the other day. Didn’t have any longer efforts, max was 6min. I did spit back saying they were a 100% match so I guess consistent. Got a terrible critical power estimate out of it which was to be expected. Next just need to do some longer tests and probably a ramp test
Great video Ed, I think the first part is pretty important - seems to me that regular testing is really valuable for those with a fixed goal and needing to build periodic training plans well, but for me as an amateur who just likes riding my bike it sucked all the fun out. Informal testing of "how fast can I get up a hill I like" or whatever definitely works better for me. Congratulations on the good results
AMAZING, actually once i tested if i could sustain my ftp for 1 hour did multiple tests and the number was way off! Glad you showed me these new tests im gonna look forward to using them for my next season!
Nice one Ed, I think the idea of using rides or parts of rides for the tests is much more appealing/causing less anxiety than performing actual specific times/tests which I have always absolutely hated. 👍
Watching these efforts have been super inspirational
Glad you like them!
I've been following this week closely. This is eye opening! You have made it perfectly clear to me how to improve some blind spots I have encountered. I am only thrown off by timing. I may be too "old school" in my head, thinking that January is too early for focused work. However, I am just average type cyclist. Changing my mindset now.
Later becomes never as they say. Don't be too put off by people when they start saying things like "don't do this now or you will peak in Feb" because it's not true, doing hard sessions doesnt mean you will peak. Clever rest and recovery means you may be able to build on sessions that you previously thought were your limits.
@@edlaverack Convinced over here. Just hit a 3 min power that I hadn't done anything close to in decades. Now thinking Masters Nationals Pursuit is reasonable, at least to be competitive. Really encouraging numbers. Older ain't dead
A well put together and explained video Ed 👍
That was well presented ! Your videos are getting better and better 🙂
Thank you! 😃
great video Ed, really interesting. I hope you do some more of these geeky videos I think they are fascinating.
Great video, Ed! Spreading that knowledge 😉🙏
Great content again 👊
3:45 Hello Scott 😂
Nice one. I’m using zwift tiny races to get an idea of repeatable short efforts. Not an even paced effort, but of course it isn’t in a real race either.
Incredible power numbers Ed 💪I would love to see Tom Pidcock or WVA doing the same tests to see the difference between a top amateur and a Pro
That would be cool!
Super interesting video, I've recently just done three test 3, 6, 12 & the estimated FTP is bang on to the 20 minute test I did last month. My question is, now I have this information how do I use it? I do hillclimbs so it makes sense to me that CP testing is more relevant to my end goals giving the testing time periods. So once tested should my focus now be on V02 work to try and improve my top end to improve 3, 6, 12 numbers.
I was asked to perform a 20 min FTP before and was 🤯 really nervous and under fueled but got it done 😅 Now, with new Coach, we hit key sessions but I have the flex to race ZRL etc. So some of my best power has come from iTT/TTT etc which is still very hard but mentally more bearable. Please keep this content coming #EdMode 💯
Thank you Phil!! And keep those wheels rolling!
Great video Ed- thanks for sharing. Well done on a great block of training 💪🏻
Seriously though, it watches almost perfectly on 1.5x speed. At normal speed I found it too slow (with the pauses between words) and I was about to switch off 😴😴
That’s what the speed up function is there for. I watch videos on faster speeds too. I could edit the pauses out but it doesn’t always flow as well in the final edit. Better to let the viewer decide😜
@@edlaverack A very good, fair point well made 😀
I like testing because it makes me feel like an athlete. I dislike testing because there is nowhere to hide.
My anxiety when testing (ftp or otherwise) comes from the fact i have asthma now, something i didnt have when i was racing as a teenager, so after a lng lay off whenever i now test my mind thinks im having a asthma attack which in turn gives me a panic attack, when in actual fact im jot having a asthma attack its simply the effort that is causing the shortness of breath, so now i am learning and training my mind as well as my body to overcome this issue and realise im not having a asthma attack is is simply the effort (or test), overcome this i will, it just takes abit of getting used to trying to override your mind when it wants to send u into a panic attack
‘Testing you can do from the comfort of your own home…’
Bit of a contradiction in terms 😂
So the modelled FTP (WKO4) was more accurate than the CP (366.7)? Or do you think fatigue stopped you from going that high? Those tests are only short but can blunt your freshness as I'm sure you know.
I don't think, even with an extra day of rest prior, that I could have got that 366 for 40min because that would have been stomping effort even for peak shape. Handy thing with WKO is its not just making maths with those 3 efforts I did, it's also using all other efforts too, inc sub maximal.
I don't like it because I have huge fluctuations from day to day, especially after days off. One day I did 340 watts for 20 mins and died, the next day did 364 for an hour!
Will you work with these numbers over the next training block and generally just add volume before you retest in the future or will you push the percentages used in your training upwards before retesting?
Good Q John, in the situation I find myself in now I need more race specific intervals. So attention comes away from the standard building so I can sharpen myself up.
I hate the thought of testing, however I love when I'm actually doing the testing. It's great when they go well but sometimes they are demoralising when they don't go well.
Demoralising only for a fleeting moment. Until you realise that those accurate numbers will help you progress soon😎
now we're talking ed. so did you calculate your critical power to the point where you know the Kjs of work you can produce if you want to do say 15, 20, 40 mins of work above that critical power?
Damn it Ian I make a video like that and immediately need to make another one now😂😂🤭🤭👍🏼👍🏼
@@edlaverack 😂
What are your thoughts on the 4DP test? 10 secs, 1 min, 5 mins and 20 min all in one ride, obviously the numbers would be higher if you test each effort individually. But I guess it does help you work out where your strengths and weaknesses are compared to the other efforts
Indeed. Tbh I’ve never done the 4DP because it’s on a platform that I’ve never used. I don’t think I’d enjoy doing all that in 1 ride but again as long as the tests are repeatable then you use whatever feels good for you👊🏼👊🏼
@@edlaverack that's the thing yeah it's not very repeatable as it's so brutal haha, the other thing that makes me question it is the difference in my 20 min test during the 4DP and during a normal 20 mins test done when fresh (4DP was a good 20 watts lower). I then felt when I was doing structured workouts using that number that threshold efforts felt too easy. In my opinion it tests your ability to recover rather than accurate numbers for your max efforts, interesting test though.
I hate when i need to do tests prescribed. I really suffer just thinking about that.
I feel you!
Dont make me test, sometime i feel great then i test, if its planned i always feel crap
Does anyone enjoy testing 😂