Kolie Moore's FTP test protocol

Training
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First time doing the KM Progression 1 test today after my first 4 week training block with TrainerRoad. Very happy with the result. Followed it up with 70 minutes of Endurance work.

FTP: 275w to 292w (+17w / +6.2%)
WEIGHT: 73.2kg to 71.8kg (-1.4kg / -1.95%)
W/KG: 3.76w/kg to 4.07w.kg
TTE: 30min 30sec

First time engaging with structured training and first time in the 4w/kg territory for me. Pumped! I haven’t ever been in this territory before. It seems trusting ‘the process’ is well and truly paying off. I have definitely learnt a lot about myself physically and mentally as a cycler the last month.

To those new to the protocol here are my musings:

  • I found this a much better way to test FTP than the ramp test. As others have said in this thread, it was intense and you push yourself, but I found that I felt a lot better off the bike and more ‘refreshed’ per-say. Can see myself recovering a lot better from this test than the ramp test.

  • I also like getting the TTE metric alongside the FTP metric because that is something that I would like to focus on as well in my training. You don’t get that with a ramp test so that is another positive for doing a test like this.

  • I did the test on Resistance mode and chose to not do it in ERG mode. I have been toying with doing it on or off ERG mode and decided to do it in Resistance mode as per the KM article and being able to ‘feel’ your FTP etc. Found it to be a very useful way of doing it. For me anyway - just my N=1. Others prefer it in ERG mode.

  • The previous week was an Endurance week where I did noting but 10hrs in Zone 1 (Sieler Zones) but I had the weekend off so came into the test with a full 2 day break.

  • I usually ride fasted but fuel for VO2 and Anaerobic sessions - pasta the night before and fruit and toast before the sessions. I fueled the same way for the Progression 1 test this morning.

All in all, I will be using the KM Progressions for the FTP tests moving forward. Thanks @empiricalcycling for making his thoughts and learnings public and also to @alexgold123 for making the tests in his workout group.

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