Q: “I started using a PowerTap in July 2006, did my first test then and a second one in September as per the Hunter Allen methodology. From this I then get a base for my 1 hour FTP wattage. I am using Hunter’s Winter Training Plan and just done the Weekend-winter-4 hour training which involves riding for 1 hour 15 minutes in 53×17 plus 2 x 20 minutes climbing at about 1 hour FTP. Doing the 53×17 ride I got a 20 minute spell where the wattage was 3% higher than my last 20 minute test but the average speed was a lot slower and heartrate was a lot slower at 22bpm slower than my lactate threshold and obviously my cadence was about 20rpm slower. Also I never got overly stressed riding the 53×17 at slow cadence rolling the gear over. The 20 minutes was done on flattish roads into the wind. Should I now alter my FTP level to this new figure or wait until I do a proper test?“

A: Coach Patrick: First, congrats on crushing that workout. That’s a serious effort for an hour!  My advice would be to redo that test workout again…using similar gearing if possible.  Sounds like the set in the 53×17 might have enabled you to over-achieve as compared to your last test set.  The only real time I recommend tweaking your FTP values outside of an actual test are if your 28-day rolling average (for Power) changes in your Cycling Peaks account.  I am more flexible with that change simply b/c the adaptation has to be significant to show up on the 28-day span. I think it’s time for you to re-test!