Hi Mate! I just did my first FTP test back in November! My average cadence was 94 RPM, Max HR 166, and 305 FTP (3.7 Watts/KG). It's clear that we have very different lactate threshold heart rates and preferred cadences, and that's perfectly okay. You mentioned you were more of a spinner and not a masher, and that's okay too! But I do think you could benefit if you focused on lowering your cadence SLIGHTLY. Still, embrace that you’re a spinner, not a masher, but maybe aim for under 105, or 100. While everyone’s bodies are different, I think you're experiencing mechanical power losses, from excessive hip movement, and inefficient pedal rotation when you're maxing out at over 110 RPMs!
I would agree with you, I feel like I’m wasting energy spinning at a high cadence. Will definitely need to work on keeping the cadence lower while putting out the torque. Thanks for watching and providing feedback and solid power man 💪
If you want to reduce your immediate fatigue the triathletes that do repetitive triathlons will take ice baths immediately after the effort, or the compression leggings. Nice work!! 🎉
Nice effort, I'm on 165mm cranks since 2 months, before I was on 172.5mm, I'm way better now, won 10tr/m, I was around 75/77 now I'm averaging 85 tr/. I never was a high cadence guy and my hips don't come too high now. Tomorrow ramp test, I do one every 4 weeks to ajust/see progress before next specific training. Keep up the good work.
@@henrychungfitness Sorry, it means RPM (tour/minute in french). Ramp test done new ftp 240W for 90kg. That's an +16w and -1.6kg in 4 weeks for me, I'm really happy. I start in august with 194W ftp and 98kg with October/November off due to injurie.
You need more torque work, lot of ur energy goes with high velocity, it's good to have high velocity but combined with torque that's the point, u have power and more progressive on time. Keep training 🎉
I meant to say this is the most structured training I’ve been doing ever since starting cycling. Before I’d cycle/commute to work twice a week and ride once outdoors on the weekend. Now I’m following structured training with zones about 5 days a week. I’m sure it’s the combination of structured training along with more days of training that’s helping with the progress 👍
Ah ok. I thought it didn't bounce up and down 5-10 watts like that on erg mode but maybe that's just a different way of reporting between trainers or settings or something. I'll have to give it a go. I did a 20min test and result 265 FTP, so very close to you, but I am 13kg heavier 😭😭
@@AndrewisTri-tn1uo that’s a solid FTP! We’re all in our own cycling journey to get better and everyone is different. Keep up the good work and ride on 💪
Hi Mate! I just did my first FTP test back in November! My average cadence was 94 RPM, Max HR 166, and 305 FTP (3.7 Watts/KG). It's clear that we have very different lactate threshold heart rates and preferred cadences, and that's perfectly okay. You mentioned you were more of a spinner and not a masher, and that's okay too! But I do think you could benefit if you focused on lowering your cadence SLIGHTLY. Still, embrace that you’re a spinner, not a masher, but maybe aim for under 105, or 100. While everyone’s bodies are different, I think you're experiencing mechanical power losses, from excessive hip movement, and inefficient pedal rotation when you're maxing out at over 110 RPMs!
I would agree with you, I feel like I’m wasting energy spinning at a high cadence. Will definitely need to work on keeping the cadence lower while putting out the torque. Thanks for watching and providing feedback and solid power man 💪
true answer
Fantastic effort.
Thank you 😬
good one mate ;D
i just did one today but in the road of 20 min
Amazing! I’d love to be out on the road but it’s salty and icy here in Toronto 😂 hope it went well for you.
Great effort mate! I did it last week and ended up at 480 watts and 196 bpm heartrate. But im like 30kg heavier and almost 40yo.
Incredible! 480 watts is massive power 😱 keep up the good work
If you want to reduce your immediate fatigue the triathletes that do repetitive triathlons will take ice baths immediately after the effort, or the compression leggings. Nice work!! 🎉
I used compression leggings afterwards which definitely helps. Thanks for watching and for the advice 👌
😅 The end well done bro
Thanks bro, appreciate you watching and commenting 🙏
Nice effort, I'm on 165mm cranks since 2 months, before I was on 172.5mm, I'm way better now, won 10tr/m, I was around 75/77 now I'm averaging 85 tr/. I never was a high cadence guy and my hips don't come too high now.
Tomorrow ramp test, I do one every 4 weeks to ajust/see progress before next specific training.
Keep up the good work.
165 cranks are awesome! Good luck on your ramp test and thanks for watching 💪 what’s tr/m ?
@@henrychungfitness it's the cadence turn by minute tr/m
@@henrychungfitness Sorry, it means RPM (tour/minute in french). Ramp test done new ftp 240W for 90kg. That's an +16w and -1.6kg in 4 weeks for me, I'm really happy. I start in august with 194W ftp and 98kg with October/November off due to injurie.
Good work on the FTP increase and glad to see you’re back from your injury. Keep at it 💪
You need more torque work, lot of ur energy goes with high velocity, it's good to have high velocity but combined with torque that's the point, u have power and more progressive on time. Keep training 🎉
AGREED! More torque, aim for max RPM of 105, 100
Thanks for your comment! I agree I need to work on slower cadence and higher power drills 💪
When you say this is the most time you've spent what does that mean? How many hours a week? And for how long.
I meant to say this is the most structured training I’ve been doing ever since starting cycling. Before I’d cycle/commute to work twice a week and ride once outdoors on the weekend. Now I’m following structured training with zones about 5 days a week. I’m sure it’s the combination of structured training along with more days of training that’s helping with the progress 👍
Looks tiring 😮💨
It was exhausting 😂 you should try it!
No erg mode? Trying to keep watts right looks kinda annoying.
It was definitely on erg mode, or else I’d be switching gears non stop 😂
Ah ok. I thought it didn't bounce up and down 5-10 watts like that on erg mode but maybe that's just a different way of reporting between trainers or settings or something. I'll have to give it a go. I did a 20min test and result 265 FTP, so very close to you, but I am 13kg heavier 😭😭
@@AndrewisTri-tn1uo that’s a solid FTP! We’re all in our own cycling journey to get better and everyone is different. Keep up the good work and ride on 💪
The ftp test is auto erg mode
weak. time for TTTuneUp
Thanks for watching 👌
Jealous much?