Can I do a ZWIFT race as an FTP test? 

Before Zwift I was pretty good at holding a constant power, and not far from that 300W level. But, when I started racing on Zwift over a similar timeframe 45-60min, I got dropped by the strong B and A riders, often very early in a race, even though their average power was not better. I just did not know how to handle the power surges tactically, and I was not ready to handle them physiologically. More racing helped. But also, I have done some workouts like 30:15s (10-15 x 30s hard 15 s easy (or 40:20s) with 5min easy between sets for 2-3 sets) and also some long Low intensity rides with hard "interval" sections at the END of the ride. All of this has helped enough that I have actually made the podium several times in B races.

@@sportscientist Do you think there's a unique stimulus to doing the efforts at the end of the ride, or do you place them there just to not interrupt fat metabolism and other things important for endurance training during the main portion of the ride?

@@cparrett1 Well, I know that my effective "maximal values" are DOWN after several hours on the bike. And it is often after several hours on the bike that race outcome is decided. So, both to try to improve my durability and also learn what I can expect from my body when trying to du hard surges in a fatigued/emptied state, I sometimes do some hard efforts at the end of these rides. What is important is to then understand that the overall stress of this kind of ride is high even if average HR is pretty low.

I train on zwift whole winter and i thought i have good ftp in A class but i got destroyed on barry roubaix race (michigan gravel race) seeing power meter and my wattage on punchy hills and getting dropped from the group at the same time was demoralizing experience. It's even much harder than zwift race (7-8 wkg for 5-10s and still get dropped. And that race there are i guess 50x of those punchy hills)

To be honest, I do that a lot. I probably race at least once a week. The key is that if you do a race, you have to see it as one of your HIT/interval sessions for the week. Too much will fatigue you and then you get nowhere. A good balance might be 1 race, 1 standardized interval session 1 extra long ride, and the rest basic, low intensity rides each week. Then you need to pick your races based on the course and rider category to ensure you are getting the stimuli you are after.

Yes, we are in a beta phase now. You can try it out at www.endura.fit There are a number of tutorial video links and a Powerpoint session that takes you through the features. Critical feedback is welcome and should go to john@endura.fit

Superweak now. Be consistent and you will get stronger and stronger!

I can assure you, we are all weak compared to some and strong compared to others. The most important thing is to find enjoyment and purpose in your training. Small improvement goals sure work for me, even though at 55, my improvements are not happening so easily :-)