Hey everyone!
🌟 Excited to share the start of my journey as I document my fitness adventures while living and training in the beautiful landscapes of Greece.
🏊♂️🏃♂️🚴♂️ In this first video, join me for a quick introduction to the channel, and dive into the details as I take on a Cycling FTP (Functional Threshold Power) test on my turbo trainer.
🚲💪 I’ll walk you through the test, share my insights, and set the tone for the incredible triathlon training ahead. Let’s chase those fitness goals together! 🏆
#TriathlonTraining #FitnessJourney #CyclingFTPTest #GreeceAdventures
Hello welcome back so those of you might know me I’m Lucen lock cyclist Runner trying to be swimmer um welcome back to my new channel or welcome to my new channel um those who know me already uh will know that I used to have a channel uh I changed that into a little
Bit different something to do with uh my new life uh I currently live in Greece moved to Greece about two months ago I’ve now decided to bring back my channel on Fitness so welcome to this new channel I hope over the next few months uh I’ll be able to document to
You guys my my process in starting and completing my first triathlon if you’re very familiar with cycling um particularly cycling you’ll know that during the offseason we we sort of do bass training at the moment I’m in my base phase I’m eight weeks into it I have another eight weeks left
Um today is a test day um this week is a test week today I’ll be taking on uh my 8we f f FTP test um I’ve got some good hopes my numbers I may get an alltime personal best I took a lot of time off
In the summer to move to Greece so my Fitness dropped a lot so I’ve taken the last eight weeks to build that Fitness back up to what it was so I do hope to get high numbers in the 300s um well numbers in the 300s we see how we got on
With that shall we so this video little introduction back to a new channel um so what along I’m about to jump on the turbo uh get the bike set up and get on zift so we are going to do the full hour long or 20 minute test on zwift I’m not
A big fan of the ramp test that most people do I like to go for the big hitter for the full 20 minute test so join me along for that um and let’s see how we got on with the Results So here we are clipped in on the bike get a good warm up in we’re about 3 minutes into the warm up right now so like I said today we are doing an sppp test for those who don’t know what it is FTP stands for functional threshold power and on the bike this
Means the power you can sustain the maximum power you can sustain for 1 hour now to test this riding for 1 hour there’s a lot of variables you know to make this test not very accurate you imagine trying to sustain a solid eff 1 hour it is hard to be consistent
So a different way we do it is by constructing a 20 minute test an all out 20 minute test now some will say this test isn’t the most accurate uh there’s a variety of test you can do such as a r test in this instance you take
95% of the power man to average only 20 minutes and that’s roughly with hour power now why is this FTP number important well for most training plans and most apps that you used for training we’ll use FTP as a unit of measurement that you can work on work out to make yourself stronger
And faster usually you work at certain percentages at different zones throughout your fdp this work out and it PS out DFT it’s actually think it’s 56 minutes long but the the actual test part of it is only 20 minutes and it’s in the last half an hour forun the
Workout the reason why the workout is so long is set to get the most out of yourself in this scenario this 20 minute test is you really want to get good warm up in work through all of your zones and get the legs work in get the legs spinning too nice and [Applause]
Ready now while we in this test I learn several times more than several times so I’ve learned what worked best for me uh I had a good bit of lunch it’s now 6:00 p.m. quick time I a bit of lunch about halfast 2 3:00 now I like to not ride on a full
Stomach it doesn’t feel great I’m sure a lot of you can resonate with that so had a nice big lunch lot of rice not of chicken not of egge so that’s work play through now ch nicely carved up however as we’re about to finish the warm up I’ll get this go down me
So we get this in tell you how the rest it’s going to go so you might wonder what the platform is I’m using you’ve not seen it before um is one of many the top you can use this one is whift um second allend reality thing uh animated reality pretty
Cool what you do need for it though is a smart trer smart is what my bike to they can pretty much any bike these things um it’s St different types my one is an elite directo X um it’s hooked up five Bluetooth my P
See um and what I have to do is can simulate resistance on the Vertical World which we’re cycling in um and in this case it can calculate that power to my legs to the pedals and [Applause] Whats so got a few more seconds left of this warm up heav warm up we just done about again the first few activators are a short 20 second spr to so here we Go Another important fact to been doing this test regarding Cadence is the for Selection this Rift has many options for your Ro and your IDE going to Flat one when you get that three willum half don’t want to Reg lower burn your legs out I one temp Fus thing it’s called um hand flat so it’s ideal for this test so now
We about to go into a 5 minute effort at just over fdp my power fdp so it’s going to get spicy so here we go watch Along So think say you can see that was uh five hot minutes just above my carent FV um P the last last little opener till we get the full test now got 10 minutes nice steady recovery 170 wats should FL legs out a little bit oh lie that bit
Hurt but it’s meant to tr to get used to what’s coming so you can see we have 30 seconds to go before we get into the 20 minute test work out push me luck do a spicy one the point outy here test is only a seated test cannot get out the seat at
S De test stay seated here we go two one let’s Go N Yeah A What [Applause] Huh huh huh huh huh huh huh ah H all right there we have it think you probably saw there that last 5 minutes that started to hurt Man we got to dig deep on this remind yourself there is an allout town there’s hold no holding back in this he just got to go I then all right stay tuned next V to I’m not sure where the next video will be out but wel some decent welome some
Decent content got some nice roads around here lot some mountains lot of good te doing so take out one of those so you got any more questions about fdp or doing an fdp test drop in the comments we get back to you so until then take Care