3. FUELLING STRATEGY
We strongly advise you ensure you Fuel
Smart before the test. Dehydration can seriously impede performance, so we advise riders to consume at least 500ml of water in the one hour prior to testing and between 1000-1500ml in the four hours prior to testing if possible. Adding an electrolyte solution to the water is also a sensible consideration.
Testing requires hard work and we request that riders are well fuelled beforehand, so ensure you have had a well balanced meal that includes a healthy dose of complex carbohydrates about 3-4 hours prior to testing and then a small, simple carbohydrate based snack like a banana one hour before the test.
4. KNOW YOUR GOAL PRE TEST
We recommend you always have clear targets in mind and consider what gear you will be using for the Test. A great way to do this is to practice on different gears in advance of your test so you can get an understanding of what gear/power you can hold for 20 minutes.
In order to keep your focus in your FTP Test we highly recommend you come along with a gold, silver and bronze target in mind. Especially if you have done a previous FTP or currently on one of our Group Indoor Training Programmes, this will help to keep you focus on realistic goals. We recommend your bronze target is the bare minimum that you would expect/like to achieve, your silver target should be achievable but a tough challenge and your gold target would be your ultimate goal that if everything came together on the day you should just be able to achieve.