Over the past week a bunch of you have done an FTP ramp test to reset training zones and race pacing for events coming up soon.
Some people saw a clear jump forward.
Some came in a bit lower than last time.
And a few skipped it completely, because they were worried it would leave them tired going into race day.
So let me be direct:
- A ramp test done properly, at the right time, does not ruin your form.
- Racing off the wrong FTP does.
FTP Isn’t About Proving Anything
An FTP number is not a badge.
It’s not a judgement on how fit you are.
It’s just calibration.
If your FTP is six or twelve months old, there’s a good chance it isn’t accurate anymore. Even if it was higher.
And when athletes train or race off inflated numbers, the result is predictable:
- You ride too hard early, you carry too much fatigue, and you blow up late.
- A slightly lower but accurate FTP is far more useful than an optimistic one.
Why Ramp Testing Works Well Close to Racing
Not all FTP tests are equal.
A full 20-minute test is effective, but it’s a heavy session. It costs recovery.
A ramp test is different.
It’s short. Controlled. No pacing games. You simply ride until you can’t.
For most well-trained athletes, the fatigue is minimal and you’re back to normal within a day.
That’s why it works so well late in a training block when you want accuracy without digging a hole.
If Your FTP Drops, That’s Not Failure
A few athletes saw numbers come in lower than their historical best.
Good.
That means the test did its job.
If it’s been a long time since your last test, or you’ve been racing a lot, or life stress has been high, then your sustainable power may not be what it was last year.
Here’s a real example from this week:
One athlete tested after racing three times in the previous week. He felt flat. His FTP dropped slightly.
That wasn’t a problem — it was useful data.
Because it lined up perfectly with the fact that he produced his highest sustained 60-minute power in the bike leg of the weekend race. He wasn’t unfit — he was carrying fatigue.
Now his zones match reality, and his next block of training will actually hit the right intensity instead of forcing sessions off outdated numbers.
That’s the whole point.
Why I Test Athletes Every 4–6 Weeks
Testing every month or so isn’t excessive. It’s just good practice.
It lets us:
- keep zones aligned with current fitness
- avoid training too hard when fatigue is high
- adjust pacing targets before races
- track real trends, not daily noise
Late in a build, accuracy matters more than hero numbers.
Race Pacing Is Where This Pays Off
In long events like Coast to Coast, Challenge Wanaka, or an Ironman bike leg, pacing errors are expensive.
Five or ten watts too hard in the first hour doesn’t feel like much.
But it shows up later, when you can’t hold power, nutrition goes sideways, and the run becomes survival.
When FTP is accurate, pacing becomes predictable.
You ride smoother, you fuel better, and you finish stronger.
Testing Doesn’t Ruin Your Race. Guessing Does.
Skipping a test because you’re scared of fatigue often leads to the bigger mistake:
- Racing off the wrong numbers.
- A well-timed ramp test doesn’t sabotage your taper.
- Riding with inflated FTP targets absolutely can.
Bottom Line
FTP testing isn’t about proving how fit you were.
It’s about knowing where you are right now, so you can train properly and pace races properly.
Accurate data beats optimistic guesses every time.