Full Frontal Level/Gears

[JSampson]

@dmgadry61 For my last full frontal I used different levels for each of the tests. The gearing actually remained fairly constant so that I could get a good chain line but I did shift once during the FTP test. The rest was changes to cadence:

NM was 39/14 @ 5
MAP was 39/14 @ 4
FTP was 39/14 +15 @ 3 with 100+ cadence
AC was a standing start at 39/14 @ 4

There are two threads you may want to check out - I Hate the 4DP and I Love the 4DP which will give you some tips on the test, etc. There is also a Breakfast with Boz podcast where Ian interviews Neal Henderson while his neighbor takes the 4DP test that I have listened to several times:

I HATE the 4DP

@Tungstenisw Search Full Frontal or 4DP in the forum and there are lots of threads on this topic. You are not alone! FF is an intense experience and it takes a while to get it right - the mental prep, the pacing, the right positive chatter, proper cooling and hydration. For the days leading up to the test I keep myself focused on rest, hydration, go over my target gearing/levels and try to keep a positive mindset. I suggest practice gearing in level mode using Open 15 or 30 video in the days …

I LOVE the 4DP

Of course I don’t, I’m not GvA. But I did just complete it (for the 5th time since starting with Sufferfest in December) and had my most satisfying results yet. Not actually my best in all categories, but an improvement in each from my last test and the most exhilarating/exhausting. Plus, I wanted to provide some counterbalance to the ‘I hate the 4DP’ post In terms of technical tips, this guidance by @JSampson is the best I’ve seen. But I knew going into this again that my bigges…

Breakfast With Boz: Understanding 4DP