FTP Testing and The TrainerRoad Ramp Test: A Comprehensive Guide - Ask a Cycling Coach 158

TL;DR

The ramp test is a new, more efficient method for assessing FTP that removes the need for pacing and provides a precise and accurate estimate of FTP.

Transcript

everybody welcome to another live episode of the ASCO cycling coach podcast thanks for joining us here on Facebook and YouTube this week we're going to have so usually when you join us you can throw in the questions that you have throughout the whole livestream and then we address those at the end we'll be doing that but we'll also be addressing th... Read More

Key Insights

• 🏆 The ramp test is designed to remove pacing and provide a more precise estimation of FTP.
• ⌛ It is a less stressful and time-consuming method of assessment.
• 👻 The ramp test allows for easier integration into training plans.
• 🏆 Results from the ramp test should be trusted and used as a benchmark for training rather than focusing solely on a specific number.
• 👤 It can be done on both smart trainers and regular trainers, providing greater flexibility for users.

Questions & Answers

Q: How does the ramp test compare to other assessments like the 20-minute or 8-minute tests?

The ramp test eliminates the need for pacing and provides a more precise estimation of FTP. It is also less stressful on the body and takes less time to complete.

Q: Can I use the ramp test if I have a smart trainer?

Yes, the ramp test can be done in both erg mode and slope mode, allowing for greater flexibility depending on your trainer's capabilities.

Q: What if I feel the ramp test gives me a lower FTP than expected?

It's important to trust the results and remember that the goal of the test is to provide an accurate training benchmark. Adjust your training accordingly and focus on performance rather than a specific number.

Q: How often should I do the ramp test to reassess my FTP?

We recommend doing the ramp test every 6-8 weeks or whenever you feel there has been a significant change in your fitness or training.

Summary & Key Takeaways

• The ramp test is a graded exercise test where resistance and power increase every minute until the rider can no longer pedal.

• This new method removes the need for pacing and ensures a more accurate estimate of FTP.

• The ramp test is less stressful and time-consuming than previous assessments and allows for easier integration into training plans.