Zwift 20 Min FTP Test! Including 24 Hour Preparation

[@tommyblake2955]

Nice one, brilliant effort! Even more impressive considering it’s not in a race or on a climb; always struggle with efforts like that without that extra motivation

[@BikeRacingWithoutMercy]

Cheers Tommy 🙏 - it was certainly a bit touch and go 😅 And agreed the motivation of a raced or event makes a difference to the mind 💯

[@GiorgioCoppolaCycling]

Great result Phil... I have a lot of respect for the way you attack the ftp test with the negative split and completely agree if you ride a lot out of the saddle why wouldn’t you in the test 🤷‍♂️ ice spice bun well deserved after that test👌

[@BikeRacingWithoutMercy]

Cheers Giorgio - I hugely appreciate that coming from you 🙏 ! It’s the kind of total commitment that I can only deploy indoors - head down, no danger, cornering or obstacles and just monstering 💯😅

[@martinbroomfield2278]

As someone on week 10 of the 12-week Build Me Up Zwift Training Plan, and with a 20-minute FTP test looming, this is a superb video showing the nutritional preparation for the test, in particular - as well as an update to the previous FTP test video that had an emphasis on the comparisons of the different test types. Very informative, I am full of admiration and appreciation for the work done by Phil to want to help others.

[@BikeRacingWithoutMercy]

Thanks ever so much for your extremely kind message, Martin 🙏. I’m ever so pleased the videos are helpful - because when I was starting cycling about 2.5years ago, I was trying to find answers to many of the topics I cover in the vlogs 👍. Very best of luck for your test 🍀

[@tonystrange7224]

300 FTP boom, not to be sniffed at Phil. 👊 A number I can only dream of 😂 Your commitment and total passion for the cause really paying dividends. Well done 👏

[@BikeRacingWithoutMercy]

I’m super pleased with the number, Tony - albeit it would have been 5W lower if I’d stayed in the saddle ! 😅 And thanks ever so much for all your encouragement and support, its hugely appreciated 🙏💯

[@stephenpritchard6661]

Great effort, I agree with you, it doesn’t need to be seated....my best power is out of the saddle 👏👏👍

[@BikeRacingWithoutMercy]

Thanks Stephen 🙏- and it’s really good to know you are similar - looking forward to a ride in Herts 💯

[@Marty72]

I love following your training progress. Very inspirational and educational. I would like to thank you for making and sharing these videos.

[@BikeRacingWithoutMercy]

Thanks ever so much for reaching out with such positive energy Martin 🙏 - it’s very much appreciated 💯 I love training and making the vlogs - and very much hope some of the ideas / tips are useful. Plenty more to come 👍

[@alistairmalpas7735]

Hi Phil, I bought a WattBike about 2 months ago, mainly after watching a number of your videos. I really enjoy using it alongside Zwift. Anyway, I just wanted to comment to say thank you for this video. I did the 20min FTP today and managed to get a 311w FTP, which Im thoroughly surprised and chuffed with. I’m a bit heavier than you though, at 67kg so your numbers are still very impressive to me👍.

[@BikeRacingWithoutMercy]

Congratulations, Alistair 💪💯 - thats a sensational result ! And super impressive W/kg - I’ve been in the 4.5W/kg - 4.7W/kg for some time now - albeit my endurance has improved. So glad you like the Atom Gen 2- I’m going to upgrade to a Gen 2 this Autumn . And thanks ever so much for your very kind encouragement and support 🙏

[@iancarson8614]

fantastic work phil. the mythical 300 watt ftp. a testament to consistent work. i'm genuinely pleased for you, and its reflected in your zwift racing recently.

[@BikeRacingWithoutMercy]

Thanks ever so much for your extremely kind support and advice Ian 🙏- you’d been predicting it for a while 😁. And to be fair on the day it was very much touch and go - and if I’d not got out the saddle I’d have hit maybe 310 for 20mins - so very much a vanity number and only really applicable on the climb 😅

[@iancarson8614]

@@BikeRacingWithoutMercy well phil, as you well know, progressive overload is the key to increased performance. if you can train effectively at + a few watts, it will spur on extra +ve stress and more speed. in my crystal ball is a cat A win for you (and the channel!) within 3 months.

[@BikeRacingWithoutMercy]

Progressive overload - the holy grail 👌 and for sure I’ve noticed the extra 5 watts on the training session I did after this Ian😅. I hope your Spidy Sense is right on the last one Ian !

[@georgefletcher8725]

Absolutely brilliant I love the “oooh 300w” 👌 then collapse over your bike again! 👏🏻👏🏻 well done sir!!

[@BikeRacingWithoutMercy]

😂cheers George 🙏 - it was a bit touch and go - and I thought I’d fallen a bit short at the end of the mash fest - so it was a pleasant surprise 💯

[@mad4mymini]

Vintage. We had an ‘emotional’, ‘DefCon ONE’ and ‘level of concern’....... superb👍👌💪💪💪

[@BikeRacingWithoutMercy]

👍thanks Dominique 🙏 - alllll my best lines 😂

[@kevstephen9393]

Thanks for the public warning ⚠️ well done on the new FTP, watching your training i thought it was only going to go one way. 💪

[@BikeRacingWithoutMercy]

Cheers Kev 🙏 - we felt that pain face advisory was appropriate 😂. It was very much touch and go though 😅

[@markevans7460]

Great effort there Phil.....a true mash fest at the end. The 20min test is a daunting one.....so much so I opted for the ramp test for my last FTP check.....and even that was emotional!

[@BikeRacingWithoutMercy]

Thanks Mark 🙏 - elegant is wasn’t 😂. But I am getting to love a good old out the saddle mash fest. It was the 5min VO2 max effort before the 20min test that added the spice . How was your test Sir?

[@markevans7460]

After completing the zwift build me up program for 12 weeks I managed to squeeze my ftp up to 290w from 276w so a good step. Now all my workouts are just that little bit harder! 300w the vanity goal as you have mentioned 🤣

[@noelward4864]

Superb stuff once again Phill! You have some fantastic views from your pad!

[@BikeRacingWithoutMercy]

Thanks Noel 🙏 - thats much appreciated Sir ! Views on views - we are lucky 💯

[@agnesrosalinde]

Great video again. Oh those finale minutes, they seem so long. 300 watts FTP! Congratulations.

[@BikeRacingWithoutMercy]

The final max max effort minutes - exhilarating and somehow addictive ! 💯 Thanks ever so much Agnes 🙏 - what it lacked in finesse it made up for in brute force 😅 - was a lot of fun !

[@agnesrosalinde]

@@BikeRacingWithoutMercy Brut force did it, that is most important!

[@smccarthy1975]

Congratulations, all that hard work paid off , very inspiring . When you take into consideration you had your appendix out not so long ago it's a savage performance. Well done

[@BikeRacingWithoutMercy]

Cheers Sean 🙏 - that’s extremely kind of you 💯. Since the operation I felt the strength gradually building back to where it was and then more recently pressing on a bit further 👍. I do think that the number would have been 5W lower had I stayed in the saddle though

[@lorddilego6805]

Congrats on the 300W FTP, Phill! :P Vanity number or not, it's big milestone for sure and you've been knocking on that door for a while. It was only a matter of time! ;)

[@BikeRacingWithoutMercy]

Thanks ever so much Lord 🙏 - and indeed the 20min FTP is like the 1 rep max bench press of the strength world 😂 I was super pleased with the result , but am very cognisant that it’s only a tiny part of the equation. eg I Would not have had as big a number if I’d stayed seated - so it’s only a “real” number on the climb, and on a good day !

[@joshuadavis3258]

Great numbers Phil 👍🏻 and totally agree my best numbers also come when out of the saddle on a long climb so I wouldn’t worry about the haters 😅 keep it up 👍🏻

[@BikeRacingWithoutMercy]

Cheers Joshua 🙏 - I appreciate you reaching out to say your experience is similar 💯. On the climb is where our hearts are 👌

[@jackowens_]

Sterling result Phill! 👌 those efforts are super hard and take a lot of mental fortitude. Targeting that figure myself, maybe a few months off. On the note of out of the saddle - if you can push the power you can push the power, whichever way it takes to make it. Ps - I had my debut iced spiced whilst watching - super good and likely to make their way as a staple into post ride nutrition! 😋

[@BikeRacingWithoutMercy]

Thanks Jack - that’s much appreciated 🙏 And for sure the power is the power - but I would have been about 5W lower if I’d stayed in the saddle - which would be more pertinent if I was wanting to hone my TT skills. So pleased you are a convert to the iced spiced buns - they are the business 😋. Best of luck in your training and progression to 300W 💯💪

[@stevenyalcin5126]

Well done! Feels great when that number goes up. I've been stuck at 296 on zwift for some time. You should be A+ racer if not already on zwiftpower.

[@BikeRacingWithoutMercy]

Cheers Steven 🙏 - I too have been varying in the 292-299 range for about 14months - albeit weight coming down a tad. I’ve found though that other areas of my power had been shifting up over this period - eg 60min through 120min power and 3min power ! So it’s funny how the fitness manifests itself. On Zwift Power in a race my best ever 20min power was 315W on a Crit City in May 2020 (4.8W/kg) and since then 310W (4.8W/kg) in a chase race in Jan 21. I’ve since had a recent 20min power of 305W (again 4.8W/kg) during a Zwift Races - but I guess that they have been to few and far between to be upgraded to A+ ? Good luck with your own training and racing 🍀

[@Y0weL]

Awesome, what a milestone! Congrats for hitting the 300W. 💪🎉

[@BikeRacingWithoutMercy]

Thanks Y0wel 🙏 - it was touch and go - and an unexpected surprise at the end 😅

[@ricardoedwardo5799]

Superb effort, felt your pain mate. I would never wear a cycling jersey on an inside trainer for any effort, especially zipped up, understand the advertising but it'll be so warm and increase your heart rate!

[@BikeRacingWithoutMercy]

Thanks ever so much Ricardo 🙏 - I hugely appreciate that 💯 Agreed about the jersey and the temp vs HR. But for the vlog and live streams I prefer the aesthetics of wearing the jersey - and have got used yo it as a result 😅. I’m not sponsored by anyone - but do love the WattBike and hope to trial their next gen atom.

[@KOMHuntTV]

Hey Phill, I’ve eaten 300 creme eggs this year 14:05

[@BikeRacingWithoutMercy]

😂 cream eggs for watts 💪 - beautiful thumbnail as ever 💯. Thanks Scott 💪

[@katefulford8599]

“Let me show you how to drink it “ if that was me, it would be wine !!! Interesting about the caffeine and sugar over cornflakes due to time restraints. Congrats on the FTP test, once I finish my badge quest, I’m dreading my test !

[@BikeRacingWithoutMercy]

😂 Pena - wine for the watts 💪 I need to eat the cornflakes about 1.5hours before riding for them to digest, so opted for just the pure sugar and amino acids .... a tad sweet to say the least! Thanks ever so much - and with all the KMs under your belt of late, you’ll be strong for your FTP (negative split is the way to go - feels decent and build) 💯

[@katefulford8599]

@@BikeRacingWithoutMercy I’ve just finished Alpe for the second time today and I had cornflakes around 1.5 hours before. Can’t say it made me go any quicker 🐌 but it definitely fueled me as last time I did a lunchtime ride, I spent the entire time thinking how hungry I was !

[@simonnaylor9695]

Fine effort there Phil 💪. Very nice series of videos. Really enjoyed watching these.

[@BikeRacingWithoutMercy]

Thanks Simon 🙏 - I’m really pleased you found this little mini series interesting . I really enjoy the process of training, nutrition and recovery - so thought it would be a more interesting way to convey the FTP test 👍

[@MichaelBoogerd]

Nice one Phil! Looks like you weren't expecting the result based on the initial reaction / your thoughts shared during the effort :D Looks like the pacing was spot on... finishing with emptying the tank

[@BikeRacingWithoutMercy]

Cheers Chris 🙏 - and indeed - based on how I’d felt over the first 10mins I hadn’t really expected to get high enough for a 300 FTP. And to be fair I reckon I was trending to 310 if I’d stayed in the saddle.... so getting up and mashing added quite a bit in the final 4 mins - so a nice bonus (but only really valid on the climb!)

[@rob.hodgson]

Great stuff Phil! It’s been interesting hearing about your nutrition too. I’m keen to give the athletic greens a go! Keep up the good work

[@BikeRacingWithoutMercy]

Thanks ever so much Rob 🙏 - and really pleased that you find the nutrition interesting 👍 I do love the Phil Richard’s Ultimate Greens - I’ve used it for many years now, and believe it helps with general health, supporting the immune system and blood health . Plenty more to come - just finishing the edit for Sunday’s video

[@radoslawmroz9729]

Nice video Phill, congratulations on your ftp test, 300w is very good number, and this is beginning of the year. Great fitness Phill 👏👏💪💪🚵‍♂️🚵‍♂️

[@BikeRacingWithoutMercy]

Thanks Radoslaw 🙏 - that’s super kind of you💯. It was a bit touch and go - a nice little landmark, and hopefully my general fitness will be in a good place for the events in the Spring🤞 Hope your comeback continues to go well sir 💪

[@radoslawmroz9729]

@@BikeRacingWithoutMercy yes thank you Phill my numbers are looking much better now, I see increased in watts every months. Today I’ve done ftp test and end up with 263 ftp 4.4 w/kg- super happy with the results. Like you I’ve tried ramp up but in the middle I felt strong and soon I realised I can’t sustain that pace but still super happy with the results. I take loads of inspiration from yours and Ed’s videos. Take care Phill 🚵‍♂️🚵‍♂️

[@EricJohnson-vi6ri]

Nice effort. I didn’t realize that getting out of the saddle was acceptable during this test. I’ll try that when I do my next test in 2 weeks.

[@BikeRacingWithoutMercy]

Thanks ever so much Eric 🙏 - and indeed it is a little controversial as you can see from the comments due to concerns over the resultant training zones. But give it a try and if the resultant training efforts are too hard, then you’ll know if you need to do the test seated 👍

[@DavidRaynham85]

Incredible effort Phill, well done mate 👏🏻👏🏻👏🏻

[@BikeRacingWithoutMercy]

Cheers David 🙏 - it was very much my max max effort for the day 😅 - and not exactly textbook 💯 - but nice to get a small bump to the vanity number !

[@leebaxter8654]

I do enjoy your content Phill. Your precision planning, Food discipline, and general surgical approach gives me that little kick up the arse i need to improve things a little more in my cycling. Kudos to you sir, very inspirational, and i see further improvements over the horizon for you very soon. 🦾✔✌

[@BikeRacingWithoutMercy]

I hugely appreciate that coming from you Lee 🙏 . I’ve always enjoyed the process - and the knowledge that it’s the package of training, nutrition and recovery that makes a difference 👍. Looking forward to riding out with you in May - and keep getting the training in - so you can deploy that big power Sir ✊

[@tiptoptigger]

Great effort on the test Phillip, good result! 👊👊👊

[@BikeRacingWithoutMercy]

Thanks ever so much Adam 🙏 - nice to have done it - even if a little “agricultural” on the day 😂

[@brylowsf]

Great vid as always Phill! You made an excellent point about tackling the 20 FTP test differently if you're an on/off saddle type of rider. Being a climber myself, I'll definitely adopt that approach on my next FTP test in a few days time. With any luck, hope to see some big gains from that. 😂

[@BikeRacingWithoutMercy]

Thanks Bryan 🙏 - thats hugely appreciated. And for sure, why not see how you go with a bit of max effort out the saddle at the end 💯 I also love the negative split - and building into the 2nd half. Hope your test goes well 🍀👍

[@sander8794]

Amazing effort Phill, well done!

[@BikeRacingWithoutMercy]

Thanks ever so much Sander van Delden 🙏 - thats extremely generous of you 👍

[@craigleese1787]

Well done Phil. Its emotional for sure that 20 minute effort. I'm tackling mine on Wednesday, aiming for around 295/300. Shame I'm 24kg heavier than you haha.

[@BikeRacingWithoutMercy]

Cheers Craig 🙏 - it was very much touch and go at one point 😅. Very best of luck with your test 🍀 - negative split is my preferred strategy 💯

[@martinclemas2170]

Great result Phil! Proving again that consistent training gets results. Nice to see you smashing the table sugar in as well, although your dentist probably wouldn’t agree!😂

[@BikeRacingWithoutMercy]

Cheers Martin 🙏 - was certainly touch and go 😳 I’ve been pleased with the recent progress - and if anything more so my endurance at tempo! I’ve been a good lad an brushed my teeth after the cornflakes and sugar or the sugar drink ....dentist bills are a tad too expensive 😅

[@Elverfaderen]

Wauuuu! Great effort, Phil 💪💪💪

[@BikeRacingWithoutMercy]

Thanks ever so much Allan 🙏 Hope you are enjoying the Easter weekend 👍

[@Elverfaderen]

@@BikeRacingWithoutMercy Thanks Phil. We are with our new puppy. Hope you are enjoying the easter too

[@mariuszkocyla2373]

Great effort 💪💪💪💪💪 congratulations on your new FTP

[@BikeRacingWithoutMercy]

Thanks ever so much Mariusz 🙏 - was very much touch and go 😅

[@derx6666]

If you watch your video back you'll see that the wattbike fails to register cadence once in a while, and the power drops with it. Good effort on the FTP test !!

[@BikeRacingWithoutMercy]

Cheers Marco 🙏 - I did indeed notice that. And I’ve never experienced it before or since - not sure why it would happen 🤷‍♂️

[@jeromemariaud1856]

Bravo Phil, the big boss 5wkg are now reachable!!! You have upper body musculature unusual for a cyclist, you need to use it much more and take advantage off it during out off saddle periods...

[@BikeRacingWithoutMercy]

thanks ever so much Jerome 🙏 - and maybe one day 5.0 🤞 And to your point I’ve been thinking about this a fair bit recently - and am only really now starting to understand the true value of some upper body musculature. I’ve kept with the upper body strength out of habit / regime - but I do agree it makes a difference especially out the saddle 💯

[@joachimweller9574]

Great Video Phil,very interessting. 👍

[@BikeRacingWithoutMercy]

Thanks ever so much Joachim 🙏 - and super pleased you enjoyed it 👍

[@carlraynham8547]

Great effort Phill 300 Watts at 63.5 kg pretty damn good 🚴💪💪

[@BikeRacingWithoutMercy]

Thanks ever so much Carl 🙏 I was pretty surprised to scrape the 300 😅 - but it’s a nice little vanity number 😂

[@CBMcCarthy86]

Phil what a blistering test! Well done! I'll let you know how mine goes on 30/3!

[@BikeRacingWithoutMercy]

Cheers Chris 🙏 - was max max effort, and a little bit agricultural 😅 Good luck for tomorrow 🍀 - negative split and build Sir 💯

[@CBMcCarthy86]

@@BikeRacingWithoutMercy I ended up with 241 (3.24)! Race season starts for me in about 2-3 weeks, so we shall see where I truly am at and am hoping the racing will pull my fitness further!

[@foundfoundfound1]

the reason ftp test protocols require a seated effort is accurate zone calibration, as structured training is (mostly) done in a seated position. you might consider lobbing in hip flexor stretches. these are dominant cycling muscles. long periods of sitting will leave in a shortened state.

[@BikeRacingWithoutMercy]

Cheers foundx3 🙏 - makes sense, and a few others have said similar. I’ve a few experiments planned to assess the impact of this on the training 👍. Nice idea - I’ll dust down a nice stretch to hit them

[@mikeandmutley9604]

Well done mate. Very inspirational 👍

[@BikeRacingWithoutMercy]

Thanks ever so much Michael 🙏 - thats very generous of you to say so 👍

[@abedfo88]

Hard work, perseverance and passion equals results! !

[@BikeRacingWithoutMercy]

Thanks ever so much Andrew 🙏 - and for sure I think enjoyment and passion plus consistency is the most important part of the process 💯

[@liamg9846]

I recently did one of these, didn’t really know what I was getting into, the 5 minute increase in power absolutely wiped me out.

[@BikeRacingWithoutMercy]

I can imagine the unfolding horror - the 5min effort before the main test, is somehow much worse than it looks on paper ! Next time you’ll be ready and prepared to smash it Liam 💪

[@nickpilgrim1966]

Super effort Phil 👏

[@BikeRacingWithoutMercy]

Thanks Nick - thats very much appreciated🙏 Brute force won the day 😅

[@pbt2005]

Smashed it even without 'good legs' . Great work. 👍

[@BikeRacingWithoutMercy]

Cheers Pete 🙏 I certainly had to resort to a bit of brute force - but definitely exhilarating and worth it 😅

[@pbt2005]

@@BikeRacingWithoutMercy one thing to note is is my training peaks notes good legs are actually known by TP as a form shift. Great book 'training and racing with a power meter' talks of the good legs phenomenon when you attain a new level of fitness. Approx a 42 day cycle and something the pro riders take very seriously in the sense that the key word is *form*. A derivative of fitness and fatigue. As Lance used to say in simple terms some days you are the hammer but most days the nail. 🔨👍😎

[@euroswilliams7303]

Phil, the reason for the 5m vo2 max interval and the reason it should be done seated is that it should be a test of your aerobic capacity. The vo2 max interval limits you using your anaerobic engine and the seated element stops you using other muscle groups. Although for you the variance may be low, your ftp sets your training zones so much more than a vanity number. Although people may boast about their ftp it is a personal number that ensures you train in the right zones so you get the most out of your training.

[@BikeRacingWithoutMercy]

Thanks ever so much for the insight Euros 🙏 - and agreed the FTP is a bit of a vanity number, the bench press of the cycling world if you will 😂 And for sure the most important thing is getting the right power for the training. I reckon that I’d have made about 310W if I’d stayed seated, so likely 5W difference or so. But I do also find that for for anything from 20mins - 60mins on the climb, I can feel pretty comfortable out the saddle at threshold power - so aerobic, but with more emphasis on musculature as well

[@euroswilliams7303]

@@BikeRacingWithoutMercy Phil, in parts I think you misread my comment. Although i would like it to be as high as possible my FTP is far from a vanity number. Without a proper level then my training is likely to be too hard or too easy. For all those hours training I could be wasting my time. For me my FTP is a personal thing that sets my training zones and therefore not a vanity number. You may feel good doing the climbs/races out of the saddlle but these events aren't the same as a FTP test. The test is for aerobic capacity whilst riding out of the saddle will allow you to use other muscle groups and utilise anaerobic engine. Climbing and racing are not similar to doing a FTP test. The test is there so you have a solid baseline for your upcoming training. That is why you would use the same protocol each time and in that you would remain in the saddle (so your position is relatively fixed) using your aerobic engine.

[@BikeRacingWithoutMercy]

Apologies Euros - I very much agree, and have benefited a lot from structured training, with the correct FTP being integral to that. What I’d meant to impart was that getting my FTP number as high as possible could be seen as an exercise in vanity 👍

[@euroswilliams7303]

@@BikeRacingWithoutMercy not really a vanity number. Your FTP is a line in the sand that tests your aerobic fitness at a point in time. From that baseline you would then base your training prior to the next test. In that next test your FTP could go up or down. You could then say that training block worked or not. Your FTP is a stagegate within your training, essential to base your training and then gauge its effect. That is why its important to limit variables including the protocol and position. The only way it becomes a vanity number is if you boast about it when others may be a more efficient cyclist, etc.. For me, my FTP is a critical part of my training.

[@BikeRacingWithoutMercy]

I think we are in agreement 💯

[@Andrade-E-Racing]

Hi Phill, how are you? Completely recovered from your operation? Hope so. Nice effort. During the 20 minutes your power seemed a little fickle (I don't know if it is the correct expression in English), but even so, the effort was very impressive. Almost 5w/kg. Congratulations! P.S. I love to see when someone performs the test following the protocol to the letter and fulfilling the previous 5 minutes of effort in VO2máx. Many people despise those 5 minutes to be fresher and get better results in 20 minutes, but they only deceive themselves with unreliable results. As Ed says, "an honest result is better than the best result". Keep pushing my friend.

[@BikeRacingWithoutMercy]

Hi Luis - good to hear from you 💯 All is well thanks and I’m fully recovered 👍 Hope you are keeping healthy too Sir . Yes - the power was a little jittery, and it’s not normally like that, but I was happy with the result in the end - even if it was a bit of a mash fest. The 5min VO2 Max definitely makes a difference - takes some of the zip out the legs for sure. Keep progressing too Sir 💯💪

[@jonnyp1778]

Great video, I did my 20min ftp on Friday. Wasn't good 266, I need to fuel better.

[@BikeRacingWithoutMercy]

Cheers Jonny 🙏 - was touch and go! And for sure I’ve had tests like that. But take the learnings and experiment with the fast digesting carbs before the next test. I do like a bowl of cornflakes with 30g sugar about 1.5hours before a race. I also like a good 30min warm up plus some single leg drills 💯. Good luck for your next test 🍀

[@steveyeats5541]

Well done Phil!

[@BikeRacingWithoutMercy]

Cheers Steve 🙏 - thats very kind of you 👍

[@mrnobody9821]

Aaaah its a shame you rode out of the saddle, you're going to have to do it all over again :( LOL well done, this will be me at the beginning of june after 3 months completely off

[@BikeRacingWithoutMercy]

😂 not for quite some time ! How are you feeling after the time off?

[@mrnobody9821]

@@BikeRacingWithoutMercy its for medical reasons even though the doctors said i could ride...I've been told by someone else not to. Well the first month was hard and my mental health slipped considerably but then i got in touch with a friend who is now my coach, he's put together a diet and lifting plan for me to A) lose weight and control my diet better B) build overall strength and stability muscles to reduce likelyhood of injuries C) recover from long term injuries. So I'm taking it as a learning curve, I've been flat out for two years literally so i'll gather my thoughts as to what it is i want to do, MTB or Zwift Crits? Maybe a bit of both who knows, i can see myself as a bit of a crit pig and i did well in my first one last year but MTB is where my heart is. The saddest thing is that i did an FTP test on the 24th of February and scored 305w ftp with the intention of starting training and two days later i was commanded to stop :(

[@BikeRacingWithoutMercy]

@@mrnobody9821 I’m ever so sorry to hear about your set back. And respect for listening to the medical advice and taking time out to enable your body to fully recover. As you know I’m a firm believer in the value of strength training for power, flexibility, muscle retention and bone density (plus improved insulin sensitivity and body composition) - so enjoy the process, its very absorbing in it’s own right. And for sure it sounds like a good time to evaluate where your next challenges lie and assess the risk of injury vs the enjoyment of the activity. I enjoyed the outdoor crits, and am now Cat 3 - but there were few crashes in some of the races I took part in, so not risk free. Best of luck 🍀💪

[@davestewartDWCC]

Brilliant effort Phil... you're last 3 minutes was like my whole test up and down out of the saddle 😂....I struggle with high cadence,how you manage to do 120 rpm training is beyond me,I fidget in the saddle if I spin more than 100...have you always had an average cadence of 90 or did you have to work on it? Cheers

[@BikeRacingWithoutMercy]

Cheers Dave - massively appreciated 🙏. And glad my agricultural style resonates 😅. I did a lot of zone 2 high cadence training building up to 20mins at 120rpm (it takes time). But I found that helped me feel comfortable at higher watts with cadence 90-100 👍. But for some reason on this test I could find that nice rhythm

[@nicksidell4797]

Nice one phill 👍

[@BikeRacingWithoutMercy]

Cheers, Nick - thats super kind of you 🙏

[@n22pdf]

Well done Phil 😀😀👍

[@BikeRacingWithoutMercy]

Thanks ever so much Pete - was a bit touch an go! 🙏

[@lukemuller1150]

Well done! Great result! How would you feel about being out the saddle for parts of a ramp test? I use trainer road, and also climb a lot out the saddle, including in my sweet spot workouts. Seems to be frowned upon more in a ramp test than say doing 20 min outside

[@BikeRacingWithoutMercy]

Thanks Luke - that’s much appreciated 🙏 And for sure the power is the power. I think the key for the FTP test is to get a power to make the subsequent training efforts accurate. I have found in the past that for me personally my FTP is about 10-15W higher on the ramp test (seated) because I’m decent at forcing out a nasty 3-4mins VO2 Max. If I did the final 60-90secs out the saddle I reckon it would add about another 5W or so. As such either way it tips my training efforts into the too difficult category. I think the ramp is a bit prone to overstate if you are good at VO2 max. But if you personally find the ramp sets good training intervals then I’d try mashing out an extra 60-90sec out the saddle at the end. And then see if the subsequent training intervals are challenging but doable 👍

[@lukemuller1150]

Thanks for the brilliant response; and again congrats!

[@joeo4117]

Well done phill how do you keep your power so consistent generally has it come with practice ?

[@BikeRacingWithoutMercy]

Thanks Joe - much appreciated 🙏. The power was a little less consistent than usual, but for me generally a big part of the equation is focusing on the cadence that feels good for the power, and trying to establish a nice rhythm of smooth cadence, even power through each leg and good breathing in and out through the mouth. I often find that if I first seek a cadence that feels good (90-95rpm seated and 65-70 standing) then I’ll find that even if I’ve been 5-15W below the target power whilst getting going, the power will then gradually climb to the right level👍

[@seanchin]

do you advice against non-ERG mode for FTP or ramp tests?

[@BikeRacingWithoutMercy]

Hi Sean - always ERG mode for the ramp, and non ERG for the 20min test. The ramp keeps taking you ever higher to complete failure - hence ERG is good. But for the 20min test you have to pace it and assess in the moment how hard to go and when to fully drain the tank. Plus the test stops at 20mins - so ERG would lead to the test being either too easy or too hard 👍

[@jw5764]

Great great performance!

[@BikeRacingWithoutMercy]

Cheers JW 🙏 - it sure was a little touch and go 😅

[@jinx6493]

300! Wow...🍾🎊🎉🏆🍾🇬🇧💪😊👍

[@BikeRacingWithoutMercy]

Cheers Jinx 😊 - certainly a milestone - and a bit of a vanity number ! Hope you have been able to bank another pain free day on the bike 🤞

[@DennisNowland]

Brilliant.

[@BikeRacingWithoutMercy]

Thanks ever so much Dennis 🙏 - super kind of you 👍

[@TopCat----00]

Boom Well Done 💪💪💪💪💪

[@BikeRacingWithoutMercy]

Thanks TC 🙏 - need a few more W/kg to hang with you Sir 💪

[@adriantimmis9286]

The test should be seated, unless you plan to do all your training out of the saddle, it will effect your training zones that you spend a lot of time seated, because you won't do 1 to 2 hours of tempo training seated based on an out of the saddle FTP,

[@adriantimmis9286]

Phil i can't knock the effort you put in but less is more sometimes

[@BikeRacingWithoutMercy]

Cheers Adrian 🙏 - thats all understood and much appreciated 💯 I did a little experiment in Regent’s this AM to see if I could ride 2x20mins at the 300W seated the entire way! Results to come in the vlog - but if you look at my Strava you’ll see I concur with you Sir 👍

[@molfar9049]

a Starwars fan i see!:)

[@BikeRacingWithoutMercy]

Very much Mol Far - albeit the various toys I bought for my lad when he was younger. He also loved Star Wars, and they were ones I wanted but never had as a kid 👍

[@ryanisserow7521]

First

[@BikeRacingWithoutMercy]

Ryan ! Back on the form! Comments Segment is yours Sir 💪👑💯

[@ryanisserow7521]

@@BikeRacingWithoutMercy Thanks, Phill🙂

[@alanbell1821]

Not meant to stand during test

[@chrisn2276]

sorry, that test was a fail! why? if you do a 20 min test correct, you would not be able to produce so much power the last 2-3 minutes... for me it usually feels the last 3-4 minutes that i cant hold the power.. no way that i could increase it . possible your ftp is 2-3 percent higher..... But: very impressive effort., congrats. awesome power

[@BikeRacingWithoutMercy]

Thanks ever so much Chris 🙏 - thats hugely appreciated. I’ve found that if I negative split a big effort I get more power overall, but sometimes it can be hard to gauge when to edge up the power. I think if I’d stayed in the saddle I’ve have ended with about 310W 20min power and 295W FTP - but for some reason when I get out the saddle I can always find quite a few extra watts 😅