I need some advice. I did ok on my sprint and the 5 min was ok, it I went out too fast on my 20 min and had to stop to vomit at 5 mins. I carried on, but couldn’t get a decent ftp (30 lower than any other test).
I think my problem is my fitness not my power.
Anyway, the app has taken down my 5 min and kept my 20 min… I know it’s too low. Should I manually change my 20 min and 5 min up or just go with it and see what happens.
I’ve failed the FF several times by blowing up on the 20 min section! I found it takes a bit of practice to get the power and cadence combination right. I think it’s a skill in its own right.
You know you have to do it again! Think of it as a punishment ride from Grunter😁
Here is a link to an article on pacing that helped me. If you are new to the program it will take a while to get your nervous system to adapt to the work so just hang in there.
I went out at just over my normal FTP (as it said that it would take 100% of the pace, rather than the usual 95%). With hindsight and reading this article, I should have gone out below my normal FTP and built up a bit. The prep article also said give it your all on the 5 minute and don’t hold back. I did, but did not recover sufficiently.
I willl try it again when I feel a bit fitter and next time I will know.
I’ve been using Half Monty for longer than I’d like to admit and finally re-did FF yesterday. I set all time high numbers on my 5 sec and 5 min power, but actually dropped 14 points (~5%) from my FTP number. It definitely takes some practice to get that one right. Good luck when you try again!!
Why not? If your previous FTP tests have been around 30W higher then it sounds about right to me. I would go for it and crack on with your training plan.
