Thank you so much!! Great information, insight and detail. This is really helpful for me to relate as I do my tests too. I appreciate all you do... really great stuff 👍
It's so true! From a training POV all you need out of your Power Meter is consistency!!!!!! As long as you can gage your current effort against previous efforts consistently then you have a useful tool.
All explained very well. It is clear you have the experience and that you are a smart guy :-) My only reservation about the test is the idea of doing 20 min flat out without having done a maximal 5 minutes effort sometime in the previous 45/30 minutes. I feel that doing that effort before depletes your anaerobic reserves making it harder to go above FTP during the test and therefore returning a more accurate measure of your purely aerobic engine. But hey, as long as you always do the same test I guess it is fine! Thanks for the video and keep them coming!!
It doesn't take long to replenish the anaerobic engine (ATP). I cant reference a paper or coach, but it is generally less than 10 mins, which defines the gap many weight lifters will choose between heavy sets and track athletes will choose between repetitions. Obviously in both those examples the rest is balanced with staying warm / ready.
Jasper killer videos and some great content! Would love to hear your thoughtful insights on intermittent fasting and what types of rides you'll do this on and what rides to definitely fuel up in the am or during the ride. Looking forward to that video. Thanks!
Hi Jasper! I don't have a Powermeter but I've been riding since 2 years, so I'm aware of it's importance and I'm gonna get one soon. The problem is that I am still not sure how I should be using it during a Endurance ride or race. But still, as I'm an engineer, I always see this stuff in the perspective from an engineer. So I would like to share some thoughts with you, and maybe some other time when you have time, you can read this: For me, Power is about the energy you have in your system. Power is in Watts [W] which is Joules per Second [J/s], which means the ratio in which you are exerting Energy per second. The FTP, is the amount of Energy per second you gave during an hour, which is the same as [Wh]. This is the same measurement you can see on your Energy Bill each Month as [KWh]. And this can also be translated into the TOTAL amount of Energy you have, when you care about the units and multiply your average Power in an hour, times 3600 secs, which gives you the total amount of Joules (i.e. Energy). If I was clear enough (cuz it's fuc*** complicated to write this...), This Amount of Energy it the total amount of Energy the "System" (you) is capable to excert/give out until exhaustion. Which I would believe is totally useful, because it actually means the TOTAL amount of energy you have to give at any given time while riding. In that sense, if you know there is a 4 hr race, one should take this total amount of energy and divide it by 4, so that you know you are giving as many Joules of Energy per hr until the end of the race, when you should have already exhausted this reserves. But this would mean that if your FTP is 400, you could give 100 per hr for 4 hrs. This is how I see it as an Engineer, but I believe is not right in accordance to exercising. Any thoughts on this? The Watts per Hr [Wh], is also a ratio of the Flux of Energy to time. So one, could also see this from another engineering perspective. The FTP is the max ratio your body can exert Energy, in other words the speed in which your body can transform the available energy into movement. But from this perspective is the limited ammount of energy not taken into consideration. It is just talking about the energy processing capability of your body. Could you give me maybe an example of the right use of the FTP? I have seen hundreds of videos in this matter, but I think I have not understand it yet or has not been explain scientifically. For Example my all time hardest ride, in which I was totally wasted at the end, I had an estimated power of 160 W, which means 3,751 kJ. That I believe was at the moment my max Energy output, and that would be a lot if I calculated from it the FTP. So, I hope I didn't bored you a lot with it! I like a lot your videos and I have learned a lot and I am proud of you, how you manage your private life and career and passion. Alles Gute! Bye
Your concept seems valid for high % of FTP, but not valid below ftp like Jasper said. See this page from Golden Cheetah, it talks about W' and critical power (or ftp): www.goldencheetah.org/#section-science For long rides, I believe the main problem is nutrition, most people (including me) can't keep up the ~100g of Carb/hour which lead to low capabilities :) I think those guys from Golden Cheetah are really relying on science, it can explains a bit more why it's not as simple as a bank of energy.
Great vid Jasper! I’d love to hear more about how you balance intermittent fasting and training. I’ve started to do this in the last couple months as I find it easier to not over eat, especially on recovery days/weeks. But as a bit of a IF noob I’d love some tips to combine it with cycling
Great Review and usefull tips - especially about terrain / course selection. May I ask - 390 W is really impressive (-5% 370W) - what is Your w/kg in this case? Greetings!
Hi Jasper, congrats on the new FTP PB. What is the name of the app you're showing in the top half of your video? I've used TrainingPeaks, Strava, TrainerRoad, Garmin Connect and none of those look like that or provide the same info in such a convenient manner. Thanks in advance for your answer.
Hi Jasper, thank you your videos, they are very inspiring with lots of good information. Question, if I do my FTP with a HEART rate monitor, what zone should I be in? Thanks again, God bless!
That depends on how well trained you are in the first place. If you're new to structured training and you increase your hours a lot, say from 3 to 10 per week, then you will make big gains, maybe 50W or even more. A well trained racer would be pleased to gain 5W because you hit a plateau when your fitness is equal to the training you're doing. To get fitter you have to train even more and at some point everyone reaches their own ceiling. HTH
If I remember correctly you have a rotor power meter on your LA bike I have the the same - single sided and 3sec average is very unstable. Or I have such high imbalance between legs or it's how it is. Is your pioneer power meter dual sided? Do you notice any difference between them? How reliable are the numbers between 2 different power meters?
@@tquest1 did everything, probably best result got after calibration connected to the PC. I doubt that wahoo is to blame and I don't have the luxury to verify if it's me (leg power imbalance) or the meter.
@@tquest1 if you have one sided then it always show 50:50 if you have 2inPower then the measurement is true. Otherwise it records left leg power (or rather torque) and multiplies the value by 2.
@@jasperverkuijl is there really still that much of a gap in performance? I mean, is really everyone pushing 400w+ ftp in the WorldTour peleton? I'd think that with your level you could be a supporting rider on flat courses
Nice Jasper. I try do do my FTP tests for consistency on my power trainer. Do you find that things like wind, weather, road conditions, gradient etc makes a difference between results? Do the different variables make it hard to compare subsequent tests? That’s why I love doing these on a trainer, maximum focus. Let me know, keep the videos coming. Fffffffanatics
Right on, I would think some differences still with various road conditions, etc and temp may still post different results , just think indoors more controlled environment for reproducibility
If you’ve got a 20 minute climb somewhere near you, all the variables don’t really matter. Downhill sections (however small), traffic, turns and all that are going to have an effect on your results. On a trainer you can keep the power on all the time, variables are easier to control imho.
@@jasperverkuijl thanks for your answer. I think that if you have to go full gas for 20 min, you just have to keep constant the HR at a value you know you can sustain for 20 minutes (very hard pace, in my case 180-182 bmp, yours probably more). The power will for sure decrease during the test, the over-confident case you shown, but at least you are sure that you emptied the tank.... because in your test you showed you were able to sustain 390 W or whatever for 20 min, but maybe you were able to do more! If you pace on power, you have to guess your FTP and then to prove it. If you estimated too much, you wan't be able to maintain that value, if you estimated too low, you finish the test without being completely exhausted and the next test you have to try 5 W more. If you pace on HR you know you will die for 20 minutes, your power will probably oscillate and decrease during the test but al least at the end you know you gave all. Sounds reasonable? Maybe try once, and then tell me the results. I have to do the contrary: pacing on power, but at my first FTP test I didn't know my FTP so I was obliged to pace on HR...and now I wonder what's best.
if all pro contracts would be signed with just absolute power numbers the world would be a different place 😂. I recently passed this powernumber by a lot by the way so, where do I apply? 🙋
@@jasperverkuijl cool. do you change your ratio for crit races? have you done a video about your gear ratio strategy on races? (in case you have one, of course) =]
Hello Jasper, thanks for your video! I read the book training and racing with a powermeter and i read about 5 min all out before the 20min FTP test. (10min rest in between). This is because open up the legs and to capture your ability to produce watts in what is called vo2max power. When you do 5min all out the 20min is more representative voor FTP (95-93%). Can you tell me why you dont do the 5 min all out before?
I did a hard effort to warm up (“open the legs” how you want to call it) but I don’t see so much in the story behind pre-fatigueing the anaerobic system etc. that system will already be recovered by the time you get to the 20minute effort. And, your anaerobic system will also play a role in your ftp. No such thing to put that “aside”.... so I compare my 20min effort and do the test similar ways to have it be repeatable
doesn't it defeat the purpose of knowing your FTP, you do all kinds of special things for one test get a high number , and still loose every race get dropped and swept out ,your FTP is serving as nothing but a lie , wouldn't it be better to do a test every week or twice a month and then average out each test , make notes of the conditions they where done under , wind speed , temp ect even note what your ate , then over the course of 3 to 6 months you will know exactly where you stand for competitions .?
ca5ualm3dia FTP is to set your training zones basically has no other purpose. It’s no indication that you’ll win any races, to much more involved than 1 hr power number. If that was the case you could just award the race to the guy with the highest FTP.
Overconfident is your first time doing the test. After that, you won't ever have that problem again.
This video has too much value to be free :)
Just got off the bike after an FTP test and this pops up in my subscription list... SUSPICIOUS 😄
I agree with Igor. Pure openness and honesty. Class.
Fair play giving all that info. Really enjoy you videos. Keep up the good work 👍
Thank you so much!! Great information, insight and detail. This is really helpful for me to relate as I do my tests too. I appreciate all you do... really great stuff 👍
The most useful Tip for me was the Pacing Tip. I have always Problems with that. Thx!
It's so true! From a training POV all you need out of your Power Meter is consistency!!!!!! As long as you can gage your current effort against previous efforts consistently then you have a useful tool.
All explained very well. It is clear you have the experience and that you are a smart guy :-)
My only reservation about the test is the idea of doing 20 min flat out without having done a maximal 5 minutes effort sometime in the previous 45/30 minutes. I feel that doing that effort before depletes your anaerobic reserves making it harder to go above FTP during the test and therefore returning a more accurate measure of your purely aerobic engine.
But hey, as long as you always do the same test I guess it is fine!
Thanks for the video and keep them coming!!
It doesn't take long to replenish the anaerobic engine (ATP). I cant reference a paper or coach, but it is generally less than 10 mins, which defines the gap many weight lifters will choose between heavy sets and track athletes will choose between repetitions. Obviously in both those examples the rest is balanced with staying warm / ready.
Jasper killer videos and some great content! Would love to hear your thoughtful insights on intermittent fasting and what types of rides you'll do this on and what rides to definitely fuel up in the am or during the ride. Looking forward to that video. Thanks!
Very Very Nice!!!! Thank you for your honesty
I agree on your view on the diet/food part, maybe you could tell more and go in depth about your diet and timing it with training?
Another great video 👍 although I was hoping to see you and Shirtless Keith battle it out!
Hi Jasper! I don't have a Powermeter but I've been riding since 2 years, so I'm aware of it's importance and I'm gonna get one soon. The problem is that I am still not sure how I should be using it during a Endurance ride or race. But still, as I'm an engineer, I always see this stuff in the perspective from an engineer. So I would like to share some thoughts with you, and maybe some other time when you have time, you can read this:
For me, Power is about the energy you have in your system. Power is in Watts [W] which is Joules per Second [J/s], which means the ratio in which you are exerting Energy per second. The FTP, is the amount of Energy per second you gave during an hour, which is the same as [Wh]. This is the same measurement you can see on your Energy Bill each Month as [KWh]. And this can also be translated into the TOTAL amount of Energy you have, when you care about the units and multiply your average Power in an hour, times 3600 secs, which gives you the total amount of Joules (i.e. Energy).
If I was clear enough (cuz it's fuc*** complicated to write this...), This Amount of Energy it the total amount of Energy the "System" (you) is capable to excert/give out until exhaustion. Which I would believe is totally useful, because it actually means the TOTAL amount of energy you have to give at any given time while riding. In that sense, if you know there is a 4 hr race, one should take this total amount of energy and divide it by 4, so that you know you are giving as many Joules of Energy per hr until the end of the race, when you should have already exhausted this reserves. But this would mean that if your FTP is 400, you could give 100 per hr for 4 hrs. This is how I see it as an Engineer, but I believe is not right in accordance to exercising. Any thoughts on this?
The Watts per Hr [Wh], is also a ratio of the Flux of Energy to time. So one, could also see this from another engineering perspective. The FTP is the max ratio your body can exert Energy, in other words the speed in which your body can transform the available energy into movement. But from this perspective is the limited ammount of energy not taken into consideration. It is just talking about the energy processing capability of your body.
Could you give me maybe an example of the right use of the FTP? I have seen hundreds of videos in this matter, but I think I have not understand it yet or has not been explain scientifically. For Example my all time hardest ride, in which I was totally wasted at the end, I had an estimated power of 160 W, which means 3,751 kJ. That I believe was at the moment my max Energy output, and that would be a lot if I calculated from it the FTP.
So, I hope I didn't bored you a lot with it! I like a lot your videos and I have learned a lot and I am proud of you, how you manage your private life and career and passion. Alles Gute! Bye
www.strava.com/activities/1873921539#52521170947
So now I just bragged my ride ;)
Your concept seems valid for high % of FTP, but not valid below ftp like Jasper said. See this page from Golden Cheetah, it talks about W' and critical power (or ftp): www.goldencheetah.org/#section-science
For long rides, I believe the main problem is nutrition, most people (including me) can't keep up the ~100g of Carb/hour which lead to low capabilities :)
I think those guys from Golden Cheetah are really relying on science, it can explains a bit more why it's not as simple as a bank of energy.
Thanks Jasper!
Great vid Jasper! I’d love to hear more about how you balance intermittent fasting and training. I’ve started to do this in the last couple months as I find it easier to not over eat, especially on recovery days/weeks. But as a bit of a IF noob I’d love some tips to combine it with cycling
Really good video!
Great Review and usefull tips - especially about terrain / course selection. May I ask - 390 W is really impressive (-5% 370W) - what is Your w/kg in this case? Greetings!
I'd guess around 4.5-5. he's ~80kg
Great video, very useful! One question, is your FTP 90% or 95% of your average 20 minutes effort?
95%
Ur all set for this years racing season jasper! When is ur next race in LA. I wanna see u out sprint all pros on the final straight.
A video talking through your training schedule, reasons for sessions etc. would be great to see
Ah sorry dude, I will look back, thanks 🤟
Hi Jasper, congrats on the new FTP PB. What is the name of the app you're showing in the top half of your video? I've used TrainingPeaks, Strava, TrainerRoad, Garmin Connect and none of those look like that or provide the same info in such a convenient manner. Thanks in advance for your answer.
great vid!
You are the best champ💪
Hi Jasper, thank you your videos, they are very inspiring with lots of good information. Question, if I do my FTP with a HEART rate monitor, what zone should I be in? Thanks again, God bless!
lol about a 100 watts more than my ftp.
Huge fan from japan👍👍
awesome! Kon'nichiwa
Great video Jasper ! How many watts (or %) in do your FTP you think you can improve un a season with good training ? Thanks for your content !!
That depends on how well trained you are in the first place. If you're new to structured training and you increase your hours a lot, say from 3 to 10 per week, then you will make big gains, maybe 50W or even more. A well trained racer would be pleased to gain 5W because you hit a plateau when your fitness is equal to the training you're doing. To get fitter you have to train even more and at some point everyone reaches their own ceiling. HTH
If I remember correctly you have a rotor power meter on your LA bike I have the the same - single sided and 3sec average is very unstable. Or I have such high imbalance between legs or it's how it is. Is your pioneer power meter dual sided? Do you notice any difference between them? How reliable are the numbers between 2 different power meters?
I have the same Rotor powermeter, but i dont have that issue. Maybe try to recalibrate?
@@tquest1 did everything, probably best result got after calibration connected to the PC. I doubt that wahoo is to blame and I don't have the luxury to verify if it's me (leg power imbalance) or the meter.
@@wysmolek maybe it is a certain setting in your Wahoo? I use Garmin connect, my balance left right is always less then 1% difference
@@tquest1 if you have one sided then it always show 50:50 if you have 2inPower then the measurement is true. Otherwise it records left leg power (or rather torque) and multiplies the value by 2.
Hello Jasper! As I can remember, your last ftp tests where done indoors. Is'n it ?
Did a FTP test tonight, before seeing this 😁
Jasper, how did you avoid jetlag at the time of this test?
Do you think you'll ever be able to ride WorldTour?
@@jasperverkuijl is there really still that much of a gap in performance? I mean, is really everyone pushing 400w+ ftp in the WorldTour peleton? I'd think that with your level you could be a supporting rider on flat courses
Maybe worth to try UCI testing?
Nice Jasper. I try do do my FTP tests for consistency on my power trainer. Do you find that things like wind, weather, road conditions, gradient etc makes a difference between results? Do the different variables make it hard to compare subsequent tests? That’s why I love doing these on a trainer, maximum focus. Let me know, keep the videos coming. Fffffffanatics
Power is same mate. Wind changes speed, not the power.
Right on, I would think some differences still with various road conditions, etc and temp may still post different results , just think indoors more controlled environment for reproducibility
If you’ve got a 20 minute climb somewhere near you, all the variables don’t really matter.
Downhill sections (however small), traffic, turns and all that are going to have an effect on your results.
On a trainer you can keep the power on all the time, variables are easier to control imho.
It is generally reckoned that if you ride both trainer and road then you should test for both as most people have different figures for each
hey! what about pacing only on HR? it is much easier, but is it useful in your opinion?
@@jasperverkuijl thanks for your answer. I think that if you have to go full gas for 20 min, you just have to keep constant the HR at a value you know you can sustain for 20 minutes (very hard pace, in my case 180-182 bmp, yours probably more). The power will for sure decrease during the test, the over-confident case you shown, but at least you are sure that you emptied the tank.... because in your test you showed you were able to sustain 390 W or whatever for 20 min, but maybe you were able to do more! If you pace on power, you have to guess your FTP and then to prove it. If you estimated too much, you wan't be able to maintain that value, if you estimated too low, you finish the test without being completely exhausted and the next test you have to try 5 W more. If you pace on HR you know you will die for 20 minutes, your power will probably oscillate and decrease during the test but al least at the end you know you gave all. Sounds reasonable? Maybe try once, and then tell me the results. I have to do the contrary: pacing on power, but at my first FTP test I didn't know my FTP so I was obliged to pace on HR...and now I wonder what's best.
My HR compared to Watts suggest you have nothing to fear lol
I would like you to do a review on your indoor trainer.
What You think about Ramp FTP test?
If your powermeter is correct, I would apply for a pro contract, cause 390Watts are pro racing levels ;)
if all pro contracts would be signed with just absolute power numbers the world would be a different place 😂. I recently passed this powernumber by a lot by the way so, where do I apply? 🙋
@@jasperverkuijl Oh, my guess was that you were at 5.5W/kg more or less with this, but if not, then you're a bit heavier then my guestimate :)
80kg
Not less complicated on a Smart trainner with your power meter ?
i found myself having a lower ftp on indoor trainer, that is your case ?
Cycling fanatics!!!
so you didn't change your gear ratio for the test?
@@jasperverkuijl cool. do you change your ratio for crit races? have you done a video about your gear ratio strategy on races? (in case you have one, of course) =]
@@jasperverkuijl haha true
Hello Jasper, thanks for your video! I read the book training and racing with a powermeter and i read about 5 min all out before the 20min FTP test. (10min rest in between). This is because open up the legs and to capture your ability to produce watts in what is called vo2max power. When you do 5min all out the 20min is more representative voor FTP (95-93%). Can you tell me why you dont do the 5 min all out before?
I did a hard effort to warm up (“open the legs” how you want to call it) but I don’t see so much in the story behind pre-fatigueing the anaerobic system etc. that system will already be recovered by the time you get to the 20minute effort. And, your anaerobic system will also play a role in your ftp. No such thing to put that “aside”.... so I compare my 20min effort and do the test similar ways to have it be repeatable
How much calories spent in that 20 mins test? Thanx
Any data from computer? Just out of curiosity, how hard it was, in calories
..maybe just copy that segment as different ride, but ok, it takes time..
Right. I'd say 1.000/3, if not more :) Danke
When I saw tip#3 gear...I tought you were going to go all lance up in this bitch?!?!
Durianrider said SUGAR is bad!
💪💪💪💪💪
okay here are kkoments and tthings. lol
doesn't it defeat the purpose of knowing your FTP, you do all kinds of special things for one test get a high number , and still loose every race get dropped and swept out ,your FTP is serving as nothing but a lie , wouldn't it be better to do a test every week or twice a month and then average out each test , make notes of the conditions they where done under , wind speed , temp ect even note what your ate , then over the course of 3 to 6 months you will know exactly where you stand for competitions .?
ca5ualm3dia FTP is to set your training zones basically has no other purpose. It’s no indication that you’ll win any races, to much more involved than 1 hr power number. If that was the case you could just award the race to the guy with the highest FTP.