I almost always do the 20 minute warm up before any wahoo work out except for recovery spins
Wondering about whether it’s a good idea before the 4dp FF
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FF has ~15 minutes of warmup built in before the first 7 sec sprint. The 5 min MAP effort starts just after 20min into the ride. I don’t need more warmup, but if you feel you do, then add however much time you feel will work for you.
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Yeah. I often feel I need more warmup before a workout than what the workout includes. I’ll pause the workout, reset the cursor to the beginning, and do the warmup again. For testing consistency, it’s best to do the test the same way every time, so If you do a longer warmup, do the same each time you test.
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What @Saddlesaur said.
FF is what it is. And it has some warm up built in. So it’s your choice. It’s up to you and your body what works for you and if you need more warmup before FF or not. It can be helpful for some, but too much for others. But only you can really decide how it makes you feel.
The Sufferfest advice for FF has always been what @Saddlesaur said. Always test the same way for consistency. If you do a warmup before FF then always do the warmup before FF. It’s up to you to decide whether to do the warmup or not. But it’s best to be consistent in your testing.
But it does sound like you prefer the extra 20 minute warm up before all your workouts, so it’s probably a good idea to do it before FF as well.
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Definitely good advice.
Consistency and doing the warm up/down maybe key to injury prevention as we grow older. Definitely do the ride and the same warm up every time.
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Yeah. Growing old? I’ve gotten and inch shorter but my feet have gotten bigger! I definitely need more warmup for the harder workouts, sometimes a lot more. And, of course, more recovery after a hard workout too. It’s well know that older riders need this and any decent coach will allow for that. I’ve long argued that System should adjust or have an adjustable parameter for plans/workouts to accommodate this. That said, I’ve argued for a number of small improvements to the workout player, plans, and calaneder, but none of those happened either.
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Always do the 10 minute warm up before FF or HM… but I’m old
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My routine is to do the Pre-Ride Warm-Up yoga before FF or HM.
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Yes I do too an extra 10 minutes with a couple of surges
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thanks for the replies
i started FF as normal, unfortunately completely botched the first sprint. had to delete that workout file, adjust the front derailleur on my trainer bike and start the test over.
holy COW!!! i’ve never hit such watts on a sprint, ever.
i felt unstoppable, and slammed the 2nd sprint with equal numbers.
now i’m feeling invincable, and SMASHED the 5-minute MAP section.
feeling IMMORTAL now, and actually looking forward to the 20 minute FTP section.
that’s when everything came to a screeching crash through the guard rail at the 7-minute hairpin turn, and went right over the cliff.
i wasn’t even going much over the suggested power setting in the test. and i nearly emptied the sparse contents of my stomach through both ends.
first time i haven’t been able to finish the test
wow, i’m humbled.
but my Garmin unit, that i simultaneously record with, boosted my FTP by 4 watts.
so not all was lost
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Yep. Been there. For a definitive test, I do the 7 day test prep plan which has the Half Monte on day 3 and the FF on day 7. This provides a very consistent lead-in to the FF with the HM on day 3 setting suggested targets for the FF on day 7. I then try hit and hold slightly above those targets and it destroys me without (usually) blowing up and failing.
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Impressive. I hope you didn’t hurl all over your steed but you met one of the criteria of a good FF. As suggested, try the week long prep plan next time.
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FF test results:
NM is up 51 from my PR
AC is up… well, 4 from my PR. but that was always my strongest suit
MAP is up 10 from PR
FTP is up 9 from PR
so, at nearly 55yo i’m really REALLY happy with that
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