Yesterday I completed my first FF since January with mixed results. I have completed 3 or 4 HM tests in the intervening months which had pushed my MAP and FTP numbers up (I’d also manually adjusted NM & AC)
5 second and 5 minute numbers were both up. I was particularly pleased with my 5 min result as I felt my previous HM may have set this too high.
Going into the 20 min test I felt really confident and for the first 4 or 5 mins I was averaging 10 - 20w above target.
I had the trainer (Kickr Core) in level 2 and was on the big chainring (50t) with a gear that allowed me to sit at a comfortable cadence of 90rpm.
Then the realisation hit that this wasn’t going to be sustainable! so I dropped a gear and immediately fell well below target. I tried upping cadence, but this felt too high, and I was only just hitting target. Back up a gear, this time trying a lower cadence, uncomfortably low!
Tried the trainer in level 1, but again I couldn’t find quite the right combo. Back to level 2 and, frustratingly, ended up spending half the test in the lower gear that wasn’t hitting target. Upped the gear and gave it a bit of a push for the last couple of minutes (yeah, I know this is exactly what you’re told not to do).
Final result was a 16w drop in FTP (308 - 292), disappointing, but not as bad as I’d feared during the test. Call me delusional, but I’m putting this down to gearing issues, so have adjusted my numbers back to where they were.
I would be interested to know how other citizens approach gearing / trainer level in FF.
Do you have a “go to” level that you use? and do you keep this consistent for all 4 tests, or change depending on test?
Also, what is your experience of lower trainer level / bigger gear combo vs a higher level on, possibly, the small chainring? I wondered if the latter gave smaller jumps between gears.
I’ve read a topic that suggests using the open workouts to try our gearing / trainer levels, and I will practice this before my next FF.
P.S. - I’m not even discussing my 1 minute result!