Triathlon Training Day 16 – Functional Threshold Power (FTP) Test

Holy Cow!! I think today I found out what biking is all about – Sustained Endurance at high speeds. The moment I roll my bike into the Cycling Room I can see something is different about today’s workout. Sam isn’t in his usual biking bibs. Instead he is donning a hoodie and snapback hat, both of which would qualify him for break dancing in 1980. He is explaining “The Test”. The Functional Threshold Power test or FTP for short. Sam’s advice is to NOT come out of the gates at full speed/power but rather to maintain a strong pace throughout or else start a little lower and then push really hard for the last five minutes. I’m begin changing skewers and attaching my bike to the Computrainer while he describes to the group the best strategy.

After a quick trip to the restroom I jump on the bike and we start the test. It was super easy with a five minute segment at the end where we had to push at 100% effort. I was excited because I really pushed hard on those last five minutes. The test ended and my heart sank as I read the words “Pretest Complete” What kind of Tom-foolery was this? Pretest? I just gave my all for five full minutes in spite of the three hours of volleyball I played last night.

Sam stands up from his chair, clicks the mouse a few times, and with an exciting voice says excitedly, alright are you guys ready for the full test? I question him of course, quotation Sam what do you mean full test wasn’t that what we just did? Quotes oh no that was just to get you warmed up says Sam. A couple clicks of the mouse later and we are going again at 100% effort for 20 minutes the graph at the bottom of the Plan7 is just one straight line all the way across. Still in a state of shock I start pedaling and it is hard hundred percent again. The minutes pass much more slowly at first then at the end surprisingly. As I’m pedaling my heart beats faster and faster, my lungs pump air harder and harder. In, out, in, out, in, out, in, out, in, out. My mouth tastes like cotton balls and I look up to see what time is left. 13:00 still on the clock. I look to my right and Aaron is standing up to get more watts. We pass the 10:00 mark and Sam shouts enthusiast platitudes. Well intentioned statements like “Great job!” and “You’re looking good”but, platitudes none the less. This moment is when realize I am NOT a biker, at least not on the level of everyone else cranking their pedals today at Elevate Fitness. (not yet anyway). I keep pumping my legs up and down my feet perfectly circumnavigate the front gear cluster. My thighs burn more and more and I quickly regret the fact that I spent 3 hours playing volleyball last night. A few less spikes and a few less blocks would have made this activity a whole lot easier this morning.

We eclipse the 5:00 minute mark. I barely hear a voice in my head above the grunting and heavy breathing saying, “Push hard your last five minutes.”. It’s Sam’s voice from before the training started. The real Sam starts yelling more motivational quotes and gives This pumps a little motivation from my brain straight down to my legs. I need this now because I had not hit 100% (as I was supposed to) for the majority of the previous 15:00 minutes. I notice some muscle definition on my left quad that I hadn’t seen before and wonder to myself, “Can this biking regime called Plan7 already be producing results only 16 days after starting Triathlon Training? “Focus Curtis, Focus!” I yell in my head. The 2:00 minute mark passes and I know I have 120 seconds left in my. I spin faster, I push down harder, I pull up with more force. 100% is attainable. I wish it were sustainable. I’m telling myself I can do it. Not one second goes by without being felt and noticed. My lungs are burning. The quads are burning. My mouth is like the sahara desert. Sam starts counting down the last 5 seconds , “5, 4, 3, 2, 1,” The pedals stop rotating and everyone flops to the floor in sheer exhaustion.

I compare computrainer results on the screen and realize I really am just a regular guy learning new skills. End result for me was the lowest of the group 177 FTP (The followup email said 186 though). Aaron made it to 230 FTP, Harry 202, Mitchell 189. This confirmed to me that I really am just a regular guy. I look forward to being able to keep up and eventually pass most people in my class and throughout the Triathlon season. Thank heavens we are starting now.