Big fat winter power training thread

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  • Alex_Simmons/RST
    Alex_Simmons/RST Posts: 4,161
    Well it ain't winter here but from my race last weekend (a 2hr enduro) I had a 1-hr NP of 327W and 2hr NP of 315W at 77kg, so that would suggest FTP in the vicinity of 4.1 W/kg.

    Unfortunately my stump is injured again so have to sit it out again for a while.
    RST Sport : Coaching - Training Plans - Powermeters -- My blog -- AeroCoach Australia
  • freehub
    freehub Posts: 4,257
    Can I put my power reading on the chart?

    Willhub
    April --290W -- 77kg -- 3.76w/kg

    Or is it summer now so the thread is finished, can't it change to summer training thread.
  • Pokerface
    Pokerface Posts: 7,960
    It's Spring. Summer starts in June.
  • Anonymous
    Anonymous Posts: 79,667
    I'm worse.

    My FTP is now at around 255! And I'm still very overweight :(

    My new coach has his work cut out for him!
  • freehub
    freehub Posts: 4,257
    Pokerface wrote:
    It's Spring. Summer starts in June.

    British summer time has started.
  • doyler78
    doyler78 Posts: 1,951
    freehub wrote:
    Pokerface wrote:
    It's Spring. Summer starts in June.

    British summer time has started.

    Well blame the dumbo you came up with the name then but it still doesn't change the fact that we have barely started spring let alone summer :lol:
  • freehub
    freehub Posts: 4,257
    Who needs spring. Summer and Winter seems easier to understand to me.
  • amaferanga
    amaferanga Posts: 6,789
    I know its not winter, but anyway....

    Alex_Simmons/RST --- Sep -- 280watts -- 78kg -- 3.6 w/kg
    Oct -- 280watts -- 78kg -- 3.6 w/kg
    Nov -- 300watts -- 78kg -- 3.8 w/kg
    Andy Turnbull
    March -- 303watts -- 68kg -- 4.5w/kg
    Amaferanga
    March -- 280watts -- 68kg -- 4.1w/kg
    April -- 295watts -- 68kg -- 4.3w/kg
    Bhima
    Oct -- 278watts -- 58kg -- 4.8 w/kg
    Feb -- 286watts -- 62kg -- 4.6 w/kg
    Mar -- 292watts -- 62kg -- 4.7 w/kg
    Bronzie
    Dec -- 260watts -- 74kg -- 3.5 w/kg
    Jan -- 250watts -- 75kg -- 3.3 w/kg
    Disgruntledgoat
    Nov -- 332watts -- 76kg -- 4.4 w/kg
    Dec -- 338watts -- 74kg -- 4.5 w/kg
    Feb -- 346watts -- 74kg -- 4.67 w/kg
    Jeff Jones
    Oct -- 325watts -- 69kg -- 4.7 w/kg
    Feb -- 315watts? -- 70kg -- 4.5 w/kg
    Mar -- 334watts -- 69kg -- 4.85 w/kg
    JibberJim
    Nov -- 295watts -- 75kg -- 3.9 w/kg
    Dec -- 300watts -- 75kg -- 4.0 w/kg
    Feb -- 310watts -- 74kg -- 4.2 w/kg
    Mar -- 320watts -- 75kg -- 4.3 w/kg
    NapD
    Sep -- 220watts -- 96kg -- 2.3 w/kg
    Nov -- 277watts -- 89kg -- 3.1 w/kg
    Mar --- 280watts--91kg -- 3.1w/kg
    Phil S
    Oct -- 305watts -- 71kg -- 4.3 w/kg
    Rokkala
    Nov -- 312watts -- 73kg -- 4.3 w/kg
    Mar -- 341watts -- 73kg -- 4.67 w/kg
    slunker
    Feb -- 300watts -- 72kg -- 4.16 w/kg
    Mar -- 310watts -- 71kg -- 4.36 w/kg
    Mar---321watts--70.5kg--4.55w/kg :D
    NickD
    Jan -- 235watts -- 73kg -- 3.2 w/kg
    Feb -- 255watts -- 73kg -- 3.5 w/kg
    hopper1
    Feb -- 220watts -- 76kg -- 2.89 w/kg
    mididoctors
    Feb -- 223Watts -- 83kg -- 2.68 w/kg
    Willhub
    April --290W -- 77kg -- 3.76w/kg

    Bit of an improvement for me. Probably not as big as the numbers suggest as I think the March number was a bit low. My 3 minute peak is now up to 348 Watts, but I could do with a bit more I think.

    Going in the right direction :D
    More problems but still living....
  • Anonymous
    Anonymous Posts: 79,667
    my ftp has been knocked down to 258 by coach yet i'm doing the best i've ever done! i'm down to 2.9!
  • Alex_Simmons/RST
    Alex_Simmons/RST Posts: 4,161
    Update for the record. Now on an extended break. Not a planned/wanted break but required for some residual stump healing. So will be back to base levels by the time I start again, hopefully by start of May.

    Alex_Simmons/RST --- Sep -- 280watts -- 78kg -- 3.6 w/kg
    Oct -- 280watts -- 78kg -- 3.6 w/kg
    Nov -- 300watts -- 78kg -- 3.8 w/kg
    Mar -- 315 watts -- 77kg -- 4.1 w/kg
    Andy Turnbull
    March -- 303watts -- 68kg -- 4.5w/kg
    Amaferanga
    March -- 280watts -- 68kg -- 4.1w/kg
    April -- 295watts -- 68kg -- 4.3w/kg
    Bhima
    Oct -- 278watts -- 58kg -- 4.8 w/kg
    Feb -- 286watts -- 62kg -- 4.6 w/kg
    Mar -- 292watts -- 62kg -- 4.7 w/kg
    Bronzie
    Dec -- 260watts -- 74kg -- 3.5 w/kg
    Jan -- 250watts -- 75kg -- 3.3 w/kg
    Disgruntledgoat
    Nov -- 332watts -- 76kg -- 4.4 w/kg
    Dec -- 338watts -- 74kg -- 4.5 w/kg
    Feb -- 346watts -- 74kg -- 4.67 w/kg
    Jeff Jones
    Oct -- 325watts -- 69kg -- 4.7 w/kg
    Feb -- 315watts? -- 70kg -- 4.5 w/kg
    Mar -- 334watts -- 69kg -- 4.85 w/kg
    JibberJim
    Nov -- 295watts -- 75kg -- 3.9 w/kg
    Dec -- 300watts -- 75kg -- 4.0 w/kg
    Feb -- 310watts -- 74kg -- 4.2 w/kg
    Mar -- 320watts -- 75kg -- 4.3 w/kg
    NapD
    Sep -- 220watts -- 96kg -- 2.3 w/kg
    Nov -- 277watts -- 89kg -- 3.1 w/kg
    Mar --- 280watts--91kg -- 3.1w/kg
    Phil S
    Oct -- 305watts -- 71kg -- 4.3 w/kg
    Rokkala
    Nov -- 312watts -- 73kg -- 4.3 w/kg
    Mar -- 341watts -- 73kg -- 4.67 w/kg
    slunker
    Feb -- 300watts -- 72kg -- 4.16 w/kg
    Mar -- 310watts -- 71kg -- 4.36 w/kg
    Mar---321watts--70.5kg--4.55w/kg
    NickD
    Jan -- 235watts -- 73kg -- 3.2 w/kg
    Feb -- 255watts -- 73kg -- 3.5 w/kg
    hopper1
    Feb -- 220watts -- 76kg -- 2.89 w/kg
    mididoctors
    Feb -- 223Watts -- 83kg -- 2.68 w/kg
    Willhub
    April --290W -- 77kg -- 3.76w/kg
    RST Sport : Coaching - Training Plans - Powermeters -- My blog -- AeroCoach Australia
  • disgruntledgoat
    disgruntledgoat Posts: 8,957
    Going welll at the moment, done my first two TTs of the season and both for PBs! (1:00:50 for 25 and 23:59 for a 10) down to just under 73kg too! Must have been doing something right!
    "In many ways, my story was that of a raging, Christ-like figure who hauled himself off the cross, looked up at the Romans with blood in his eyes and said 'My turn, sock cookers'"

    @gietvangent
  • jibberjim
    jibberjim Posts: 2,810
    disgruntledgoat wrote:
    Going welll at the moment, done my first two TTs of the season and both for PBs! (1:00:50 for 25 and 23:59 for a 10) down to just under 73kg too! Must have been doing something right!

    With what equipment? With less power and more weight than you I did a 21:10
    Jibbering Sports Stuff: http://jibbering.com/sports/
  • disgruntledgoat
    disgruntledgoat Posts: 8,957
    jibberjim wrote:
    disgruntledgoat wrote:
    Going welll at the moment, done my first two TTs of the season and both for PBs! (1:00:50 for 25 and 23:59 for a 10) down to just under 73kg too! Must have been doing something right!

    With what equipment? With less power and more weight than you I did a 21:10

    An orbea onix with clip on aero bars. For the 10 I had some 50mm deep sections wheels on, the 25 was my Neutron Ultras. Neither were particularly fast nights, I should add, very windy (the area has lots of hills surrounding so the wind tends to swirl between them meaning you get a lot of gusts from unexpected directions).

    As a guide, the guy who won the 25 did a 57:56 and usually rides about 54:45
    "In many ways, my story was that of a raging, Christ-like figure who hauled himself off the cross, looked up at the Romans with blood in his eyes and said 'My turn, sock cookers'"

    @gietvangent
  • EKIMIKE
    EKIMIKE Posts: 2,232
    jibberjim wrote:

    With what equipment? With less power and more weight than you I did a 21:10

    What about the Course, Weather Conditions, Ability to Suffer, Junctions, Traffic, Time of Day, What you ate, Physical activity before the TT, Specific training methods, Ability to measure effort over a certain distance........e.t.c.
    Canyon Endurace CF 2014 | Canyon Ultimate CF 2010
  • Bronzie
    Bronzie Posts: 4,927
    Alex_Simmons/RST --- Sep -- 280watts -- 78kg -- 3.6 w/kg
    Oct -- 280watts -- 78kg -- 3.6 w/kg
    Nov -- 300watts -- 78kg -- 3.8 w/kg
    Mar -- 315 watts -- 77kg -- 4.1 w/kg
    Andy Turnbull
    March -- 303watts -- 68kg -- 4.5w/kg
    Amaferanga
    March -- 280watts -- 68kg -- 4.1w/kg
    April -- 295watts -- 68kg -- 4.3w/kg
    Bhima
    Oct -- 278watts -- 58kg -- 4.8 w/kg
    Feb -- 286watts -- 62kg -- 4.6 w/kg
    Mar -- 292watts -- 62kg -- 4.7 w/kg
    Bronzie
    Dec -- 260watts -- 74kg -- 3.5 w/kg
    Jan -- 250watts -- 75kg -- 3.3 w/kg
    Apr -- 270watts -- 73kg -- 3.7 w/kg
    Disgruntledgoat
    Nov -- 332watts -- 76kg -- 4.4 w/kg
    Dec -- 338watts -- 74kg -- 4.5 w/kg
    Feb -- 346watts -- 74kg -- 4.67 w/kg
    Jeff Jones
    Oct -- 325watts -- 69kg -- 4.7 w/kg
    Feb -- 315watts? -- 70kg -- 4.5 w/kg
    Mar -- 334watts -- 69kg -- 4.85 w/kg
    JibberJim
    Nov -- 295watts -- 75kg -- 3.9 w/kg
    Dec -- 300watts -- 75kg -- 4.0 w/kg
    Feb -- 310watts -- 74kg -- 4.2 w/kg
    Mar -- 320watts -- 75kg -- 4.3 w/kg
    NapD
    Sep -- 220watts -- 96kg -- 2.3 w/kg
    Nov -- 277watts -- 89kg -- 3.1 w/kg
    Mar --- 280watts--91kg -- 3.1w/kg
    Phil S
    Oct -- 305watts -- 71kg -- 4.3 w/kg
    Rokkala
    Nov -- 312watts -- 73kg -- 4.3 w/kg
    Mar -- 341watts -- 73kg -- 4.67 w/kg
    slunker
    Feb -- 300watts -- 72kg -- 4.16 w/kg
    Mar -- 310watts -- 71kg -- 4.36 w/kg
    Mar---321watts--70.5kg--4.55w/kg
    NickD
    Jan -- 235watts -- 73kg -- 3.2 w/kg
    Feb -- 255watts -- 73kg -- 3.5 w/kg
    hopper1
    Feb -- 220watts -- 76kg -- 2.89 w/kg
    mididoctors
    Feb -- 223Watts -- 83kg -- 2.68 w/kg
    Willhub
    April --290W -- 77kg -- 3.76w/kg

    Still banging my head on the ceiling! :x
    It's a Lifestyle! -+-+- Coggan Training Levels
  • Jeff Jones
    Jeff Jones Posts: 1,865
    Bronzie wrote:
    Bronzie
    Dec -- 260watts -- 74kg -- 3.5 w/kg
    Jan -- 250watts -- 75kg -- 3.3 w/kg
    Apr -- 270watts -- 73kg -- 3.7 w/kg

    Still banging my head on the ceiling! :x
    Keep at it - you're improving so you must be doing something right :-)
    Jeff Jones

    Product manager, Sports
  • Anonymous
    Anonymous Posts: 79,667
    Alex_Simmons/RST --- Sep -- 280watts -- 78kg -- 3.6 w/kg
    Oct -- 280watts -- 78kg -- 3.6 w/kg
    Nov -- 300watts -- 78kg -- 3.8 w/kg
    Mar -- 315 watts -- 77kg -- 4.1 w/kg
    Andy Turnbull
    March -- 303watts -- 68kg -- 4.5w/kg
    Amaferanga
    March -- 280watts -- 68kg -- 4.1w/kg
    April -- 295watts -- 68kg -- 4.3w/kg
    Bhima
    Oct -- 278watts -- 58kg -- 4.8 w/kg
    Feb -- 286watts -- 62kg -- 4.6 w/kg
    Mar -- 292watts -- 62kg -- 4.7 w/kg
    Bronzie
    Dec -- 260watts -- 74kg -- 3.5 w/kg
    Jan -- 250watts -- 75kg -- 3.3 w/kg
    Apr -- 270watts -- 73kg -- 3.7 w/kg
    Disgruntledgoat
    Nov -- 332watts -- 76kg -- 4.4 w/kg
    Dec -- 338watts -- 74kg -- 4.5 w/kg
    Feb -- 346watts -- 74kg -- 4.67 w/kg
    Jeff Jones
    Oct -- 325watts -- 69kg -- 4.7 w/kg
    Feb -- 315watts? -- 70kg -- 4.5 w/kg
    Mar -- 334watts -- 69kg -- 4.85 w/kg
    JibberJim
    Nov -- 295watts -- 75kg -- 3.9 w/kg
    Dec -- 300watts -- 75kg -- 4.0 w/kg
    Feb -- 310watts -- 74kg -- 4.2 w/kg
    Mar -- 320watts -- 75kg -- 4.3 w/kg
    NapD
    Sep -- 220watts -- 96kg -- 2.3 w/kg
    Nov -- 277watts -- 89kg -- 3.1 w/kg
    Mar --- 280watts--91kg -- 3.1w/kg
    April --- 258watts --90kg--2.87w/kg
    Phil S
    Oct -- 305watts -- 71kg -- 4.3 w/kg
    Rokkala
    Nov -- 312watts -- 73kg -- 4.3 w/kg
    Mar -- 341watts -- 73kg -- 4.67 w/kg
    slunker
    Feb -- 300watts -- 72kg -- 4.16 w/kg
    Mar -- 310watts -- 71kg -- 4.36 w/kg
    Mar---321watts--70.5kg--4.55w/kg
    NickD
    Jan -- 235watts -- 73kg -- 3.2 w/kg
    Feb -- 255watts -- 73kg -- 3.5 w/kg
    hopper1
    Feb -- 220watts -- 76kg -- 2.89 w/kg
    mididoctors
    Feb -- 223Watts -- 83kg -- 2.68 w/kg
    Willhub
    April --290W -- 77kg -- 3.76w/kg
    This is seriously pants, but I'm starting afresh with proper coaching and that weight will come down!
  • Bronzie
    Bronzie Posts: 4,927
    Jeff Jones wrote:
    Keep at it - you're improving so you must be doing something right :-)
    To a point, but my Jan lowest figure was 2 weeks after donating blood, so in reality I've probably improved +10W since mid-winter despite logging 3,800 miles and 226 hrs of training*.

    Oh well, if this bike racing lark was easy, everyone would be doing it! :lol:

    * - and before anyone asks, I think I've been more focussed and more productive with my training than ever before. Still toying with the coaching option though.
    It's a Lifestyle! -+-+- Coggan Training Levels
  • Bronzie
    Bronzie Posts: 4,927
    NapoleonD wrote:
    NapD
    Sep -- 220watts -- 96kg -- 2.3 w/kg
    Nov -- 277watts -- 89kg -- 3.1 w/kg
    Mar --- 280watts--91kg -- 3.1w/kg
    April --- 258watts --90kg--2.87w/kg

    This is seriously pants, but I'm starting afresh with proper coaching and that weight will come down!
    How come you've gone backwards just when you start getting in the points? Has your coach revised how you test for FTP?
    It's a Lifestyle! -+-+- Coggan Training Levels
  • Jeff Jones
    Jeff Jones Posts: 1,865
    Bronzie wrote:
    Jeff Jones wrote:
    Keep at it - you're improving so you must be doing something right :-)
    To a point, but my Jan lowest figure was 2 weeks after donating blood, so in reality I've probably improved +10W since mid-winter despite logging 3,800 miles and 226 hrs of training*.

    Oh well, if this bike racing lark was easy, everyone would be doing it! :lol:

    * - and before anyone asks, I think I've been more focussed and more productive with my training than ever before. Still toying with the coaching option though.
    +10W isn't bad and I'm sure your focus has helped. But you're right, it's a lot of hours to achieve that! I suspect you could refine/reduce your workload and continue to gain fitness.

    I had a bit of a dip (-11W) in March after I got sick (half the office had the same thing, then I got it, which was annoying) and have only done a couple of races since my first one. I think I'm now back to where I was, possibly higher, but I'll find out on Sunday.

    In the meantime I rented a PowerTap from Cyclepowermeters and now have some useful data. Over a 4week period, my sweet spot training session power (1hr to 1hr20) has gradually but consistently gone up by 15W. My average speeds on that training loop have also gone up by ~2km/h, partly because of the power increase, partly because I've been a bit more diligent in pumping up my tyres.
    Jeff Jones

    Product manager, Sports
  • Anonymous
    Anonymous Posts: 79,667
    Bronzie wrote:
    NapoleonD wrote:
    NapD
    Sep -- 220watts -- 96kg -- 2.3 w/kg
    Nov -- 277watts -- 89kg -- 3.1 w/kg
    Mar --- 280watts--91kg -- 3.1w/kg
    April --- 258watts --90kg--2.87w/kg

    This is seriously pants, but I'm starting afresh with proper coaching and that weight will come down!
    How come you've gone backwards just when you start getting in the points? Has your coach revised how you test for FTP?

    Slightly. The March figure was 1hr NP for my first race.
    It does take into account my dreadful ability on a TT bike too, as all my threshold based training will be done on that.
    I think from my last race I have identified myself as a ride smart during the race and unleash QuadPower in the sprint kind of rider. I don't know if there is a name for such a rider?

    I'd like to think 'Sprinter' rather than 'Wheelsucking one trick pony'...

    I think I will improve much more now I'm being coacjed by someone who obviously knows what they are doing!!
  • Bronzie
    Bronzie Posts: 4,927
    NapoleonD wrote:
    I'd like to think 'Sprinter' rather than 'Wheelsucking one trick pony'...
    Either's fine with me :lol:

    Seem to remember seeing your QuadPowerTM [5 sec power] figures somewhere and the numbers were a fair bit better than my GirlPowerTM efforts.
    It's a Lifestyle! -+-+- Coggan Training Levels
  • Anonymous
    Anonymous Posts: 79,667
    my 10 seconds power is around 1000 at the moment but it may be more...
  • Bronzie
    Bronzie Posts: 4,927
    GirlPowerTM CP5s = 880W :x
    It's a Lifestyle! -+-+- Coggan Training Levels
  • jibberjim
    jibberjim Posts: 2,810
    Bronzie wrote:
    GirlPowerTM CP5s = 880W :x

    Hey, it's not that bad, Maryka is winning sprints with only 700w CP5....

    and I'm doing F'all with 1300w. It really is what you do with it, not the size.
    Jibbering Sports Stuff: http://jibbering.com/sports/
  • Bronzie
    Bronzie Posts: 4,927
    jibberjim wrote:
    Hey, it's not that bad, Maryka is winning sprints with only 700w CP5....
    How do I get to race against this Maryka of whom you speak?
    It's a Lifestyle! -+-+- Coggan Training Levels
  • Anonymous
    Anonymous Posts: 79,667
    Have sex change for starters!
  • Bronzie
    Bronzie Posts: 4,927
    NapoleonD wrote:
    Have sex change for starters!
    Hmmmm.........possibly extreme........but worth considering :idea:
    It's a Lifestyle! -+-+- Coggan Training Levels
  • Gav888
    Gav888 Posts: 946
    Alex_Simmons/RST --- Sep -- 280watts -- 78kg -- 3.6 w/kg
    Oct -- 280watts -- 78kg -- 3.6 w/kg
    Nov -- 300watts -- 78kg -- 3.8 w/kg
    Mar -- 315 watts -- 77kg -- 4.1 w/kg
    Andy Turnbull
    March -- 303watts -- 68kg -- 4.5w/kg
    Amaferanga
    March -- 280watts -- 68kg -- 4.1w/kg
    April -- 295watts -- 68kg -- 4.3w/kg
    Bhima
    Oct -- 278watts -- 58kg -- 4.8 w/kg
    Feb -- 286watts -- 62kg -- 4.6 w/kg
    Mar -- 292watts -- 62kg -- 4.7 w/kg
    Bronzie
    Dec -- 260watts -- 74kg -- 3.5 w/kg
    Jan -- 250watts -- 75kg -- 3.3 w/kg
    Apr -- 270watts -- 73kg -- 3.7 w/kg
    Disgruntledgoat
    Nov -- 332watts -- 76kg -- 4.4 w/kg
    Dec -- 338watts -- 74kg -- 4.5 w/kg
    Feb -- 346watts -- 74kg -- 4.67 w/kg
    Jeff Jones
    Oct -- 325watts -- 69kg -- 4.7 w/kg
    Feb -- 315watts? -- 70kg -- 4.5 w/kg
    Mar -- 334watts -- 69kg -- 4.85 w/kg
    JibberJim
    Nov -- 295watts -- 75kg -- 3.9 w/kg
    Dec -- 300watts -- 75kg -- 4.0 w/kg
    Feb -- 310watts -- 74kg -- 4.2 w/kg
    Mar -- 320watts -- 75kg -- 4.3 w/kg
    NapD
    Sep -- 220watts -- 96kg -- 2.3 w/kg
    Nov -- 277watts -- 89kg -- 3.1 w/kg
    Mar --- 280watts--91kg -- 3.1w/kg
    April --- 258watts --90kg--2.87w/kg
    Phil S
    Oct -- 305watts -- 71kg -- 4.3 w/kg
    Rokkala
    Nov -- 312watts -- 73kg -- 4.3 w/kg
    Mar -- 341watts -- 73kg -- 4.67 w/kg
    slunker
    Feb -- 300watts -- 72kg -- 4.16 w/kg
    Mar -- 310watts -- 71kg -- 4.36 w/kg
    Mar---321watts--70.5kg--4.55w/kg
    NickD
    Jan -- 235watts -- 73kg -- 3.2 w/kg
    Feb -- 255watts -- 73kg -- 3.5 w/kg
    hopper1
    Feb -- 220watts -- 76kg -- 2.89 w/kg
    mididoctors
    Feb -- 223Watts -- 83kg -- 2.68 w/kg
    Gav888
    June--203watts--76kg--2.54w/kg

    Finally got around to borrowing my mates powertap, not too bad a score considering ive spent the first half of this year off the bike suffering from multiple colds and sinusitis! Only now am I starting to feel better and getting some training done....

    Hope to see it higher as I regain my fitness :)
    Cycling never gets any easier, you just go faster - Greg LeMond
  • Anonymous
    Anonymous Posts: 79,667
    Better update mine!

    Up from 2.87 to 3.54 :D

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