[Stretch45]

Hi all right I’ve not ridden a bike for a year, normally xc and emtb. I’ve started doing some turbo work 2 weeks ago on xc bike as I’m buying a gravel/Road bike I’m sick of braking bones off road lol and I miss been fit. I’ve never done a ftp in all the years of cycling but I thought do one now when I’m totally unfit and check again in a few months or so ? Now I’m 47 6ft 6 and 83kgs it’s come out at give or take 200ftp (198) on a proper hr test not 20 mins test I have no idea if that’s shit OK or what but to my question with some training do we think over 300ftp is possible in middle age or would it take alot of training? I need to gain 100watts lol but I suppose I’m starting from scratch ? I know ftp isn’t important as I’m not racing but I’ve always liked goals and targets I fancy a sportif or fondo type ride in the future cheers people

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[half_wheel79]

Don’t sweat it, as long as

Don’t sweat it, as long as you are enjoying it thats all that matters, certainly some turbo work will help, you’ll see some impressive gains over ashort period but it will tail off a bit.

It could be worse my FTP 2 years ago at 43 was just shy of 4w/kg ( 70kg – 280w) now after kids/life and an ill advised break to take up running ( don’t do it kids, it’s not big or clever) its less than 3w/kg.  But I’m enjoying being back on the bike even if it does hurt. 

[Rendel Harris]

andystow wrote:

Zwift still sounds like hell to me.

Well I was inspired by this discussion to try a 20 minute FTP test on Zwift yesterday and found to my surprise that according to it I’m not the 195-er I thought I was but a 255-er. Not sure I believe this (for an hour I reckon 215 would be nearer my max) but a nice ego boost…but yes, it was hell on stilts.

With the info on that other article about Strava wattage accuracy, if you go out on your ten mile no stopping road (lucky devil!) and back the same way at your max effort whatever Strava gives you as your average wattage should be pretty close to your FTP.

[andystow]

Rendel Harris wrote:

Rendel Harris wrote:

The trouble with outdoor testing is that you  really need a long, long stretch of road (10kms+) where you know you can ride solidly for twenty minutes without having to stop for cars, lights or anything else (maybe you do in your wide open spaces)

Zwift still sounds like hell to me.

We have an incredible number of long, straight roads with no traffic to choose from here. Just choosing one at random. Over ten miles, one stop sign with plenty of visibility to just cruise across the low-traffic road (as long as the corn isn’t high.)

[Rendel Harris]

If you know anyone with Zwift

If you know anyone with Zwift or other indoor training programmes, they all have FTP tests on them so you wouldn’t have to subject yourself to a gym test (I agree, my idea of hell). The trouble with outdoor testing is that you  really need a long, long stretch of road (10kms+) where you know you can ride solidly for twenty minutes without having to stop for cars, lights or anything else (maybe you do in your wide open spaces) and also need to be able to output really consistent and accurate power numbers. On a static trainer the machine ups the resistance for you so all you have to focus on is going as hard as you can for as long as you can.

[andystow]

I may borrow one sometime and

I may borrow one sometime and do a 20 minute test. Quite a lot of my friends have power meters on at least one bike, and a few of them are close enough to my size.

There is a place where I could do an FTP test indoors on a trainer, but I really have no desire to subject myself to that.

[Steve K]

andystow wrote:

I’m 53, and gained most of my cycling fitness after age 43. I’ve never done an FTP test nor used a power meter, but based on occasionally asking the guy next to me what his meter says, I can sustain over 200 W for a long time, at under 75 kg.

I’m 55 and gained most of my cycling fitness after the age of 42.  I’ve also never done an FTP test nor used a power meter, and I weigh under 70kg (I’m not that thin, I’m that short) but I haven’t for a guy next to me to check with 

[andystow]

I’m 53, and gained most of my

I’m 53, and gained most of my cycling fitness after age 43. I’ve never done an FTP test nor used a power meter, but based on occasionally asking the guy next to me what his meter says, I can sustain over 200 W for a long time, at under 75 kg.

[Simon E]

What jaymack said.

What jaymack said.

I think adding 100w to your current FTP is unlikely but I’d ask why you’re so bothered about an arbitary number – this is not your job, it’s meant to be a hobby.

Tracking improvement can be motivating but equally chasing numbers can be a fool’s errand or even counterproductive and get you down.

At 45 you’re still likely to be able to respond well to training stimulus but your lung function is only going to gradually reduce. You should also think about strength training (weights) to help counter the other effects of ageing such as loss of muscle mass and bone density and yoga or other flexibility work. 

[Rendel Harris]

3 watts/kilo is really good

3 watts/kilo is really good for someone aged 50 (sorry, not wishing your life away, I know you’re not quite there yet) so if you can get up to 250 W FTP you’d be in about the top 10%–20% of people in your age group who cycle relatively seriously. I think to get to 300 W FTP, which would probably put you in the top 5% for your age bracket, you would need to train pretty hard, on a par with someone who races regularly. Speaking as a humble 195-er, I find around 200 is sufficiently strong to ride long distances at a reasonably decent pace and shorter ones quite fast; if you achieved 250W FTP at your weight you’d definitely find yourself a lot nearer the front than the back on most fondos/sportifs.

[jaymack]

Don’t sweat over your FTP.
Don’t sweat over your FTP. Getting fit and enjoying your riding is far more important. If chasing the numbers is important to you then FTP is as good a measure to pursue as any other. It’s a useful metric, just remember that it’s a tool not a badge of honour. My younger brother’s FTP is higher than mine but he’s yet to reach the crest of the hill before me.

[Author]

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