Friday, February 20, 2009

Properly paced CP30 test

Earlier this month I did a CP30 test to help me determine my Functional Threshold Power. My average power was ok, but as I pointed out previously my pacing was pretty much shit. Coach scheduled a bunch of time trials this week, including a cycling test of CP30 so I headed back to Fiesta Island for a new CP30 test.
Last time I went out too hard on lap 1 (of 3) and was struggling by the end. My goal this time around was to negative split (get faster each lap) by hitting these wattage numbers for the three laps: 245, 250, 255.

First, here are the overall test numbers:
Duration: 32:28
Distance: 12.34 mi
Min Max Avg
Power: 0 507 258 watts
Heart: 134 186 144 bpm
Cadence: 63 152 95 rpm
Speed: 14.3 29 22.8 mph

This is slightly faster than last time (33:33, 22.1 MPH) but that doesn't really mean anything since the wind conditions were horrible on the previous attempt. Wattage was increased from 245 to 258, now that's progress! In fact, it's a 5% improvement - and I'm certain that pacing is responsible for those results.
My lap wattages for this test were: 246, 251, 276
That is fantastic, I hit my target wattages on laps 1 and 2, and used up everything in my tank on the last lap. That's good pacing, and the results speak for themselves. I also felt better - my average heart rate was actually lower than the last time. Lower heart rate and 5% more power? Fantastic!

Finally, here's the FTP calculation, using the CP20 that WKO+ gives me (266 watts):
FTP = CP20 * 0.95 = 266 * 0.95 = 252.7 watts.

Wow, last month was 242 watts. Did I just have a good test, or am I really improving? It's hard to say, but I'm trying to be optimistic :)

If you'd like to see my data for yourself, here it is:

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