Zwift Chat

[CXRAndy]

Did the FTP step ride today. Up until today my race FTP is about 252, my 20 mins FTP was also 252. On the step test today I managed 265 (I got to 10 seconds into the 345 segment, completed 100% of the 320 watt segment). It was certainly a hard test. Will probably do this each month or so to keep testing progress.

The actual 2.5 minute step segments for me were ....

Watts
147
171
196
220
245
270
295
320
345

As I say, I completed segment 320 watts, and snuck 10 seconds into 345.

My ramp ftp is about 15W higher than race numbers, which is probably near enough. Racing is very power on/ off (over/under) where as FTP is steady less stressful on the body

 

[mjd1988]

Looks like @Norry1 had a cracking time last night in a race. Another podium but with w/kg of only 2.8 Why is it when I race I need 3.1 just to get top 10? ha ha, I need to try to choose my races better

It is funny how numbers don't tell the full story sometimes. I finished a race 11th last night 3.1w/kg but was only a couple of seconds down on the c group winner; 4 seconds separated the top 14, proper bunch sprint. Totally panicked as I had no power up and just followed the first aero power up I saw, way too early and the two of us were reeled in. Never had a group work so well before, we basically all stayed together the whole time.

 

[theboxers]

Did the FTP step ride today. Up until today my race FTP is about 252, my 20 mins FTP was also 252. On the step test today I managed 265 (I got to 10 seconds into the 345 segment, completed 100% of the 320 watt segment). It was certainly a hard test. Will probably do this each month or so to keep testing progress.

As I say, I completed segment 320 watts, and snuck 10 seconds into 345.

Well done. I seen it said it is a painful experience.

IIRC the idea is to set your FTP to 100 and then start the test.
Found it.

STEP TEST p/b HPTek

- *IMPORTANT* Set your FTP to 100W before starting this workout.
- Complete the test through to failure.
- Record your failure stage and duration in seconds.
- Calculate your MAP and estimated FTP. (as per documentation see info below youtube video)
- Calculate 105% of your FTP and perform the 20minute FTP test to validate the figures.

- Contact HPTek.com.au if you want to perform this under true lab conditions under the watchful eye of Dr Stephen Lane.

Below is how you can perform this test yourself using Zwift to calculate your MAP and an estimate of your FTP. This is an excellent task to complete prior to doing your 20 minute FTP test.
1. Download this ZWIFT workout file: https://zwiftcoach.com/ZWIFT_STEP_TES... Right click and save it to your /Documents/Zwift/Workouts/userID folder.
2. Open Zwift and go to SELET WORKOUT (or press 'E' when in the program) and select this workout.
3. Set your FTP to 100W *IMPORTANT*
4. Start the workout and proceed through the 25W steps......
5. As per the video. Record the following information -
Final Completed Stage:___________ -
Uncompleted Stage:___________ -
Duration of Uncompleted Stage:___________
Example: -
Final Completed Stage: 375W -
Uncompleted Stage: 400W -
Duration of Uncompleted Stage: 120seconds
6. Calculate your MAP with the figures from No.5. -
120 seconds completed / 150 seconds steps = 0.8 -
0.8 * 25W (increments) = 20W -
Final completed stage + % of uncompleted = 375+20 = 395W
7. Calculate your estimated FTP - 82.5% of MAP = 395W * 0.825 = 325.8W ESTIMATED FTP
8. Calculate your estimated 20minute FTP value - 105% of your FTP = 325.8 * 1.05 = 342W

342W is the number this athlete should attempt to hold for their 20 minute FTP test. Flipping this around - 95% of this figure gives you ~325W and should validate the step test and/or your 20 minute power test, which ever order you did them. Now keep training, repeat, and check your progress!

 

[Whorty]

Well done. I seen it said it is a painful experience.

IIRC the idea is to set your FTP to 100 and then start the test.
Found it.

Author: Shane Miller Dr. Stephen Lane

STEP TEST p/b HPTek

- *IMPORTANT* Set your FTP to 100W before starting this workout.
- Complete the test through to failure.
- Record your failure stage and duration in seconds.
- Calculate your MAP and estimated FTP. (as per documentation)
- Calculate 105% of your FTP and perform the 20minute FTP test to validate the figures.

- Contact HPTek.com.au if you want to perform this under true lab conditions under the watchful eye of Dr Stephen Lane.

yes. You can download the workout file, then drop it into your Zwift workout folder. Next time you log on you will see it in your custom workout folder.

Pretty easy then. Yes, set your FTP to 100 then start the session ... 10 mins warm up then you start into the ramps. Note when you stop then use the formula to calculate your FTP.

 

[Randyberlin]

I'm looking to buy some padded cycle under short for my baggy MTB over shorts ,which I'll use from March till October -Legs out!! My current set (DHB) dont seem to suit me anymore

Anyone got a preference/like ?

I use Cannondale Climb and Carbon shorts under Primal and Tenn Baggy overshorts. I really like the Tenn baggys. I think it is a UK company.

 

[Randyberlin]

I use Cannondale Climb and Carbon shorts under Primal and Tenn Baggy overshorts. I really like the Tenn baggys. I think it is a UK company.

They are way cheaper for you. [/ATTACH]

 

[JuhaL]

I'm looking to buy some padded cycle under short for my baggy MTB over shorts ,which I'll use from March till October -Legs out!! My current set (DHB) dont seem to suit me anymore

Anyone got a preference/like ?

I use to had Gore Wear base layer boxer shorts, i think they were windstopper too. Worked well with me.

 

[<Tommy>]

No wonder you were beaten up, the gearing you've got is for pretty flat terrain. There be hills south of London

Yeah it was tough! Not the same cog I have on now. Think it was a 19. I put this one on when I was doing laps of the park and haven’t bothered changing it.

The trouble with single speed bikes is in the name. You’ll never find the perfect gear for undulating terrain in a single sprocket. But with a fixed gear the complete lack of freewheeling makes going down hill tougher than going up hill after a while.

The payoff is worth it though. As there’s something very liberating about the whole experience

 

[bobinski]

My first road cycling trip was to Rimini and the hills and mountains Pantani trained on. English guy at hotel had brought his fixed gear bike. Lowish gear but boy did he struggle going down - we had to keep stopping to let his legs recover.

 

[Whorty]

My first road cycling trip was to Rimini and the hills and mountains Pantani trained on. English guy at hotel had brought his fixed gear bike. Lowish grated but boy did he struggle going down - we had to keep stopping to let his legs recover.

And that is why I have a freewheel

 

[CXRAndy]

My first road cycling trip was to Rimini and the hills and mountains Pantani trained on. English guy at hotel had brought his fixed gear bike. Lowish gear but boy did he struggle going down - we had to keep stopping to let his legs recover.

What a silly idea of legs spinning at >160+ rpm downhill. Freewheel is a far more sensible option for moderate flat terrain.

 

[<Tommy>]

What a silly idea of legs spinning at >160+ rpm downhill. Freewheel is a far more sensible option for moderate flat terrain.

True but they’re very different experiences. Singlespeed is basically riding your geared bike but not changing gear. It’s lovley in itself as it’s super low maintenance and it makes you think a different way, but Fixed gear is something very different to that. Do you have a flip flop hub on your genesis Andy? It’s well worth having a go.

 

[<Tommy>]

My first road cycling trip was to Rimini and the hills and mountains Pantani trained on. English guy at hotel had brought his fixed gear bike. Lowish gear but boy did he struggle going down - we had to keep stopping to let his legs recover.

At least you know how me and Lee feel

 

[JuhaL]

What a silly idea of legs spinning at >160+ rpm downhill. Freewheel is a far more sensible option for moderate flat terrain.

Can anybody stop legs movement after that kind of spin . Probably next ascent goes like fly. Actually that what Lee does and i guess Tommy as well.

 

[CXRAndy]

Do you have a flip flop hub on your genesis Andy? It’s well worth having a go.

No its single side with being disc brake. Im going to try and ride it every day and do far less car journeys for small tasks. Hopefully I will become more a regular road rider. I could easily think of daily items to collect from town instead of saving up tasks