Big fat winter power training thread

13567…17

Comments

  • le_grimpeur
    le_grimpeur Posts: 135
    Murr X wrote:
    FTP will be probably considerably higher if the effort was steady, these reasons are why I strongly suspect that the figure of 278W is incorrect and perhaps even 100W above what your actually produced during that particular effort.

    If it were the true figure then ...

    Unless I am also an exceptional cyclist - which I am not, I regularly achieve an output higher than 270 over an hour. So I do not consider Bhima's 278 as irregular
    The ultimate cruelty of love's pinions
  • le_grimpeur
    le_grimpeur Posts: 135
    Bhima wrote:
    Murr X wrote:
    What are the pro climbers putting out? I just read that Pantani (convicted doper) got to above 7, but can't really find stats anywhere on this for others....

    Armstrong 6.7
    The ultimate cruelty of love's pinions
  • Alex_Simmons/RST
    Alex_Simmons/RST Posts: 4,161
    le_grimpeur wrote:
    Armstrong 6.7
    Not for an hour though.
    RST Sport : Coaching - Training Plans - Powermeters -- My blog -- AeroCoach Australia
  • Murr X
    Murr X Posts: 258
    le_grimpeur wrote:

    Unless I am also an exceptional cyclist - which I am not, I regularly achieve an output higher than 270 over an hour. So I do not consider Bhima's 278 as irregular
    It is given the conditions he has described.
  • mrc1
    mrc1 Posts: 852
    As a relative novice to power based training forgive the possible ignorance, but is it possible to compare somebody's FTP done stationary on a turbo against somebody who was riding at TT pace for an hour on the roads?
    http://www.ledomestiquetours.co.uk

    Le Domestique Tours - Bespoke cycling experiences with unrivalled supported riding, knowledge and expertise.

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  • Alex_Simmons/RST
    Alex_Simmons/RST Posts: 4,161
    mrc1 wrote:
    As a relative novice to power based training forgive the possible ignorance, but is it possible to compare somebody's FTP done stationary on a turbo against somebody who was riding at TT pace for an hour on the roads?
    It depends:
    Indoor vs outdoor power
    RST Sport : Coaching - Training Plans - Powermeters -- My blog -- AeroCoach Australia
  • Anonymous
    Anonymous Posts: 79,667
    I think that if Bhima raced he would be up to at least 2nd cat quite quickly.






























    (That is not a NapD joke either,)
  • inseine
    inseine Posts: 5,788
    I think that if Bhima raced he would be up to at least 2nd cat quite quickly.

    Ist cat I'd say. But maybe we'll never know....................
    http://cyclinganddesign.blogspot.fr/
  • Pokerface
    Pokerface Posts: 7,960
    Bhima wrote:
    Pokerface wrote:

    I know you were quite slim when I saw you last, but seriously - 58KG? I don't think so.

    I was wearing the same clothing I bought in February, which is now very very baggy and makes me look bigger. I had to ditch it recently, as it was flapping about in the wind far too much.

    Was that you I saw today (Halloween), going up the A6 around New Mills at noon? Wearing what looked like a high-vis vest on? Thought I recognized the pony tail streaming behind you....
  • Bhima
    Bhima Posts: 2,145
    Nah, not me. Been having a week off, but, just for the record - you'll never see me wear a silly high-vis vest! :lol:
  • hopper1
    hopper1 Posts: 4,389
    Pokerface wrote:

    Was that you I saw today (Halloween), going up the A6 around New Mills at noon? Wearing what looked like a high-vis vest on? Thought I recognized the pony tail streaming behind you....

    :shock: Never having met Bhima, that seems to sum it all up, really! :shock:

    Probably explains why the fashion Police were spotted in the same area, too... :roll:
    Start with a budget, finish with a mortgage!
  • hopper1
    hopper1 Posts: 4,389
    guv001 - Sept 3.7
    Phil S - Sept 4.1
    58585 - Sept 4.1
    NapD - Sept 2.3
    hopper1 - Nov 3.0
    Start with a budget, finish with a mortgage!
  • Pokerface
    Pokerface Posts: 7,960
    Alex_Simmons/RST wrote:
    Current Functional Threshold (1-hr TT) Power estimate: 280W: 3.5-3.6 W/kg
    Maximal Aerobic Power: 410W (Aug 2009)
    3km pursuit power: 375W (Oct 2009)

    Looking to nudge FTP towards 3.8W/kg over balance of year leading up to paracycling track nats in February 2010.

    Alex - getting a PowerTap tomoro and will start doing some testing, but as we're both b/k amps - I would assume that if I can put up similar figures - I'm in good condition? (i won't be able to match them - but it's nice to have something to aim for).
  • Alex_Simmons/RST
    Alex_Simmons/RST Posts: 4,161
    Pokerface wrote:
    Alex_Simmons/RST wrote:
    Current Functional Threshold (1-hr TT) Power estimate: 280W: 3.5-3.6 W/kg
    Maximal Aerobic Power: 410W (Aug 2009)
    3km pursuit power: 375W (Oct 2009)

    Looking to nudge FTP towards 3.8W/kg over balance of year leading up to paracycling track nats in February 2010.

    Alex - getting a PowerTap tomoro and will start doing some testing, but as we're both b/k amps - I would assume that if I can put up similar figures - I'm in good condition? (i won't be able to match them - but it's nice to have something to aim for).
    I don't think a comparison to me (or anyone else) is really that relevant*. Focus on what you can do.

    My own FTP has gone up, having done 2 x 20-min TT intervals last week at 306/307 watts, so I'm estimating FTP ~ 3.8W/kg (~295-300W). I think I need to reset that target although it's MAP & pursuit (5-min) power that I'm most interested in at present.

    BTW, on a power to weight basis, my TTIs last week were at 99% of my pre-accident levels.

    * e.g. in my case I'm looking at the new WR set the other day in LC2 at the Paracycling world championships. 4km pursuit in 4:40. :shock:
    RST Sport : Coaching - Training Plans - Powermeters -- My blog -- AeroCoach Australia
  • Pokerface
    Pokerface Posts: 7,960
    Alex_Simmons/RST wrote:

    * e.g. in my case I'm looking at the new WR set the other day in LC2 at the Paracycling world championships. 4km pursuit in 4:40. :shock:

    I was there and saw it. 8)


    P.S. Is there a way to equate that to an average wattage on the bike? Meaning - I can't get out on the track and do a 4KM ride, but using the PowerTap, can I approximate the same sort of effort using the power readings?
  • Anonymous
    Anonymous Posts: 79,667
    Yep. Ride 4k as fast as you can!
  • Pokerface
    Pokerface Posts: 7,960
    NapoleonD wrote:
    Yep. Ride 4k as fast as you can!

    I meant INDOORS you fool! :P On a turbo....



    And I was asking the OTHER Alex - the one that has answers. :)
  • Alex_Simmons/RST
    Alex_Simmons/RST Posts: 4,161
    Pokerface wrote:
    Alex_Simmons/RST wrote:
    P.S. Is there a way to equate that to an average wattage on the bike? Meaning - I can't get out on the track and do a 4KM ride, but using the PowerTap, can I approximate the same sort of effort using the power readings?
    Well I can estimate his power to drag ratio but absolute power is hard to say since I don't know his CdA.

    To ride that sort of time in a 4km pursuit, he would be somewhere in the vicinity of 2025 W/m^2.

    For a CdA of 0.20m^2 (fairly slippery) that's 405W, for a CdA of 0.24m^2, that's 485W. You also need to add about 20-25W to that to allow for the additional power required for the opening lap acceleration, so I'd say he was between 425 and 500 watts.

    So, in a sense you can do a 4:40 to 5:00 effort and see what sort of power you can maximally sustain. But there are differences to doing it on road bike to doing it on a fixed gear track bike in pursuit position.

    Another clue is to do a Maximal Aerobic Power test. Typically pursuits are ridden at ~89-92% of MAP. If you look at my previous post, my 3km IP was 375W and my MAP was 410W. 375/410 = 91.4%.
    RST Sport : Coaching - Training Plans - Powermeters -- My blog -- AeroCoach Australia
  • Anonymous
    Anonymous Posts: 79,667
    Pokerface wrote:
    NapoleonD wrote:
    Yep. Ride 4k as fast as you can!

    I meant INDOORS you fool! :P On a turbo....



    And I was asking the OTHER Alex - the one that has answers. :)

    I have answers.

    Just, erm, irrelevant ones...

    Heh heh ;D
  • Pokerface
    Pokerface Posts: 7,960
    Phil S - Sept 4.1
    58585 - Sept 4.1
    NapD - Sept 2.3
    hopper1 - Nov 3.0
    Pokerface - Nov 3.1
  • 58585
    58585 Posts: 207
    Not too dissapointed given 7 almost bike free weeks -

    Phil S - Sept 4.1
    58585 - Sept 4.1/Oct 3.6
    NapD - Sept 2.3
    hopper1 - Nov 3.0
    Pokerface - Nov 3.1
  • Anonymous
    Anonymous Posts: 79,667
    I'm having a couple days rest then plan to do a fresh test sat morning as I think mine has gone up somewhat...
  • jibberjim
    jibberjim Posts: 2,810
    Phil S - Sept 4.1
    58585 - Sept 4.1/Oct 3.6
    NapD - Sept 2.3
    hopper1 - Nov 3.0
    Pokerface - Nov 3.1
    JibberJim - Nov 3.9

    Well down on earlier in the year (4.25) despite having lost weight, and the decline in one and five minute power is even lower. So I thought I should join in to try and get me motivated to train.
    Jibbering Sports Stuff: http://jibbering.com/sports/
  • Jeff Jones
    Jeff Jones Posts: 1,865
    I've added in a few others :wink:

    Basing mine on average, not normalised power. I'll not test it in November, but I'd guess it's down to 4.2. My aim next season is 4.9. Easier said than done :D

    Phil S - Sept 4.1
    58585 - Sept 4.1-Oct 3.6
    NapD - Sept 2.3
    hopper1 - Nov 3.0
    Pokerface - Nov 3.1
    JibberJim - Nov 3.9
    Bhima - Oct 4.8
    Alex_Simmons/RST - Sept 3.6-Oct 3.6-Nov 3.8
    Jeff Jones - Sept 4.65-Oct 4.6-Nov N/A
    Jeff Jones

    Product manager, Sports
  • DaveyL
    DaveyL Posts: 5,167
    Can we have an absolute power column as well, so the larger lads (i.e me) have something to compete for? :D
    Le Blaireau (1)
  • Franco_OFFICIAL
    Franco_OFFICIAL Posts: 20
    Franco Luciano Giovanni Guiseppe - 5.8

    I will-a go for a... GC next season. :)
    francos.png
  • chrisw12
    chrisw12 Posts: 1,246
    DaveyL wrote:
    Can we have an absolute power column as well, so the larger lads (i.e me) have something to compete for? :D

    Yes, I'm not playing until you start a fat boy league as well. Then again Bhima will still win. :roll:


    How about a a 2 hour power or a 4 hour power figure, just so I wont be last. :lol:
  • DaveyL
    DaveyL Posts: 5,167
    Nope, my absolute FTP is higher than Bhima's (edit: "alleged"). P/W is most certainly not.
    Le Blaireau (1)
  • jibberjim
    jibberjim Posts: 2,810
    edited November 2009
    Seperating them out into those with weights, and those without

    JibberJim
    Nov -- 295watts -- 75kg -- 3.9 w/kg
    Bhima
    Oct -- 278watts -- 58kg -- 4.8 w/kg
    Alex_Simmons/RST --- Sep -- 280watts -- 78kg -- 3.6 w/kg
    Oct -- 280watts -- 78kg -- 3.6 w/kg
    Nov -- 300watts -- 78kg -- 3.8 w/kg
    Phil S
    Oct -- 305watts -- 71kg -- 4.3 w/kg
    Disgruntledgoat
    Nov -- 332watts -- 76kg -- 4.4 w/kg

    58585 - Sept 4.1-Oct 3.6
    NapD - Sept 2.3
    hopper1 - Nov 3.0
    Pokerface - Nov 3.1
    Jeff Jones - Sept 4.65-Oct 4.6-Nov N/A
    Jibbering Sports Stuff: http://jibbering.com/sports/
  • phil s
    phil s Posts: 1,128
    Phil S
    Oct -- 305watts -- 70.5kg -- 4.3 w/kg
    -- Dirk Hofman Motorhomes --

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