Big fat winter power training thread
Comments
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58585
Oct
4.1w/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
Bhima
Oct -- 278watts -- 58kg -- 4.8 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
Jeff Jones
Oct -- 320watts -- 69kg -- 4.6 w/kg
JibberJim
Nov -- 295watts -- 75kg -- 3.9 w/kg
Dec -- 300watts -- 75kg -- 4.0 w/kg
NapD -
Sept 220 watts -- 96kg -- 2.3 w/kg
Nov---277watts--89kg--3.1 w/kg
Phil S
Oct -- 305watts -- 71kg -- 4.3 w/kg
Rokkala
Nov -- 312watts -- 73kg -- 4.3 w/kg0 -
I've had December wiped out by illness... no new numbers for me
-- Dirk Hofman Motorhomes --0 -
Is anyone updating this thread for January? I only got my Powertap just before Christmas, and got round to doing my first full hour tonight. It was fairly horrible.
Clocked 267 Watts, currently 67kg ~ 3.99W/kg.
Ed0 -
Well, no numbers but i've got fatter and not trained at all over this past 6 weeks of hibernation, yet I got up my favourite climb today in record time, so i've got no idea what the heck is going on... :?0
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Tailwind?
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jibberjim wrote:JibberJim
Nov -- 295watts -- 75kg -- 3.9 w/kg
Dec -- 300watts -- 75kg -- 4.0 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
NapD -
Sept 220 watts -- 96kg -- 2.3 w/kg
Nov---277watts--89kg--3.1 w/kg
NickD
Jan---235watts--73kg--3.2 w/kg
My first entry, thought I'd contribute. I need to ramp this ratio up a fair bit in order to do a good showing at La Marmotte this year. I'll hopefully loose a couple of kg's and obviously increase FTP as well!0 -
Bhima wrote:Well, no numbers but i've got fatter and not trained at all over this past 6 weeks of hibernation, yet I got up my favourite climb today in record time, so i've got no idea what the heck is going on... :?
Keep not training and get fatter. Clearly it works
"A cyclist has nothing to lose but his chain"
PTP Runner Up 20150 -
285w for 30 minutes in the Velodrome on a Quark-fitted bike the other night. Very steady effort/cadence for the duration. I reckon it was probably a good pace for 1 hour, although a bit conservative to be considered the highest 30-minute pace. No idea on current weight.0
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Bhima wrote:285w for 30 minutes in the Velodrome on a Quark-fitted bike the other night. Very steady effort/cadence for the duration. I reckon it was probably a good pace for 1 hour, although a bit conservative to be considered the highest 30-minute pace. No idea on current weight.
Bhima, you need to be racing.0 -
NapoleonD wrote:Bhima wrote:285w for 30 minutes in the Velodrome on a Quark-fitted bike the other night. Very steady effort/cadence for the duration. I reckon it was probably a good pace for 1 hour, although a bit conservative to be considered the highest 30-minute pace. No idea on current weight.
Bhima, you need to be racing.
At 58kg you need to be eating
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Big step forward this month after stepping up the intensity...
74kg
346w
4.67 W/KG
Bring on the season."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'"
@gietvangent0 -
That is a very solid FTP power. How much more do you reckon you will gain this year and how much weight do you guess you could lose?disgruntledgoat wrote:Big step forward this month after stepping up the intensity...
74kg
346w
4.67 W/KG
Bring on the season.
360W at 72Kg puts you right at 5W/Kg which at your weight is excellent.
Murr X0 -
disgruntledgoat wrote:Big step forward this month after stepping up the intensity...
74kg
346w
4.67 W/KG
Bring on the season.
Nice.
What Cat are you?0 -
Still 12w less than you though eh Nap?
Racing at 3rd cat this year. Was a 2nd many years ago, and had my last decent season in 2006 when I weighed 68kg. I've always known I've had the legs for that level, its my head that let's me down (see my mental side of racing thread).
Think I can get down to 70-72kg this year, I know I'm more muscular than I was back then, but I'm climbing alright now... just imagine shifting 2kg though!"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'"
@gietvangent0 -
Scary stuff.
Road racing has to have the hardest entry level to any sport, surely?0 -
NapoleonD wrote:Scary stuff.
Road racing has to have the hardest entry level to any sport, surely?
+1 - physically and financially.0 -
58585
Oct
4.1w/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
Bhima
Oct -- 278watts -- 58kg -- 4.8 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
Jeff Jones
Oct -- 320watts -- 69kg -- 4.6 w/kg
JibberJim
Nov -- 295watts -- 75kg -- 3.9 w/kg
Dec -- 300watts -- 75kg -- 4.0 w/kg
NapD -
Sept 220 watts -- 96kg -- 2.3 w/kg
Nov---277watts--89kg--3.1 w/kg
Phil S
Oct -- 305watts -- 71kg -- 4.3 w/kg
Rokkala
Nov -- 312watts -- 73kg -- 4.3 w/kg
hopper1
Feb---220watts---76kg
2.89 w/kg
Still more weight to lose.... :oops:Start with a budget, finish with a mortgage!0 -
Alex_Simmons/RST --- Sep -- 280watts -- 78kg -- 3.6 w/kg
Oct -- 280watts -- 78kg -- 3.6 w/kg
Nov -- 300watts -- 78kg -- 3.8 w/kg
Bhima
Oct -- 278watts -- 58kg -- 4.8 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
Jeff Jones
Oct -- 320watts -- 69kg -- 4.6 w/kg
JibberJim
Nov -- 295watts -- 75kg -- 3.9 w/kg
Dec -- 300watts -- 75kg -- 4.0 w/kg
NapD -
Sept 220 watts -- 96kg -- 2.3 w/kg
Nov---277watts--89kg--3.1 w/kg
Phil S
Oct -- 305watts -- 71kg -- 4.3 w/kg
Rokkala
Nov -- 312watts -- 73kg -- 4.3 w/kg
hopper1
Feb---220watts---76kg
2.89 w/kg
NickD
Jan---235watts--73kg--3.2 w/kg
Feb---255watts--73kg--3.5 w/kg
Added Feb's numbers (And my Jan number back in!)
Aiming for 300W for Mid-May and a couple of kg's off the weight to get around 4.2 w/kg.0 -
Just seen this post and I will enter (if allowed :roll: )
Weight 72kg
power 300
4.16 w/kg
Hoping to add to the power. Don't like losing weight as I do love eating......0 -
I hate to brag... But i'm made up with those numbers from last night! I was a gear higher than on the previous few weeks 2x20 efforts and didn't fade towards the end like normal. Proof positive that progressive training with recovery time does work!"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'"
@gietvangent0 -
I'd be interested to hear if you are following an "old fashioned" 3 weeks on-1 week off plan or just incorporating rest days as and when you need them.disgruntledgoat wrote:Proof positive that progressive training with recovery time does work!
Well done on the improvements by the way, very encouraging for you.0 -
Bronzie wrote:
I'd be interested to hear if you are following an "old fashioned" 3 weeks on-1 week off plan or just incorporating rest days as and when you need them.disgruntledgoat wrote:Proof positive that progressive training with recovery time does work!
Well done on the improvements by the way, very encouraging for you.
Since I started working with Coach Sam, i've been doing 3 or 4 weeks on and 1 one easy week where the miles are reduced by a third to a half. There's still some intensity work in those weeks, but the volume of that is reduced by as much as 2/3.
in an "on" week i'm riding 5 days, with 3 of those containing intervals at 90% or above of MHR."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'"
@gietvangent0 -
disgruntledgoat wrote:I hate to brag... But i'm made up with those numbers from last night! !
I bet you are. Great effort; the hard work is obviously paying off.0 -
all this power thing was after my time...
this is going to be interesting for me at my age... the BCF guy who tested me is around again in 3 months or so and i have no structured training regime these days as i ride for sh!ts and giggles but am quietly confident of substantial changes... I have a good idea how much headroom I have both weight and fitness wise given I have done very little so far this winter
guess i will see in May.
i suspect i will be able to get some surprising values i can only maintain for a short period of the year...
`latest values only in order
Bhima
Oct -- 278watts -- 58kg -- 4.8 w/kg
Jeff Jones
Oct -- 320watts -- 69kg -- 4.6 w/kg
Disgruntledgoat
Nov -- 332watts -- 76kg -- 4.4 w/kg
Phil S
Oct -- 305watts -- 71kg -- 4.3 w/kg
Rokkala
Nov -- 312watts -- 73kg -- 4.3 w/kg
JibberJim
Dec -- 300watts -- 75kg -- 4.0 w/kg
Alex_Simmons/RST ---- Nov -- 300watts -- 78kg -- 3.8 w/kg
NickD
Feb---255watts--73kg--3.5 w/kg
Bronzie
Jan -- 250watts -- 75kg -- 3.3 w/kg
NapD -
Nov---277watts--89kg--3.1 w/kg
hopper1
Feb---220watts---76kg
2.89 w/kg
mididoctors
Feb----223Watts--83kg----2.68 w/kg
bottom of the heap"If I was a 38 year old man, I definitely wouldn't be riding a bright yellow bike with Hello Kitty disc wheels, put it that way. What we're witnessing here is the world's most high profile mid-life crisis" Afx237vi Mon Jul 20, 2009 2:43 pm0 -
As well as his scales, I borrowed my mate's SRM bike this morning, set up the position to suit me and did 1 hour on the rollers hard.
286w / 62kg = 4.6129
Looks like i've gone backwards due to Christmas! I used my wheels/tyres so I could look at speed also and be able to compare it to December's speeds with little or no error. It turns out my average speed for the hour was lower than what it was in December, so my FTP has probably dropped a bit due to the icy conditions.
Using the powermeter confirmed that the power/speed relationship of my rollers is very good, up to about 75km/h, where there's a change, probably due to heat buildup. It's sprinting territory anyway, so it doesn't matter.0 -
Bhima wrote:As well as his scales, I borrowed my mate's SRM bike this morning, set up the position to suit me and did 1 hour on the rollers hard.
286w / 62kg = 4.6129
Looks like i've gone backwards due to Christmas! I used my wheels/tyres so I could look at speed also and be able to compare it to December's speeds with little or no error. It turns out my average speed for the hour was lower than what it was in December, so my FTP has probably dropped a bit due to the icy conditions.
Using the powermeter confirmed that the power/speed relationship of my rollers is very good, up to about 75km/h, where there's a change, probably due to heat buildup. It's sprinting territory anyway, so it doesn't matter.
I don't think your FTP has dropped, 286w is greater than 278w. Your kg/w has lowered because your weight has increased.
Are you saying you did 75 kilometres per hour on your rollers?
I doubt the change was due to heat... Probably due to the depth of bullsh1t you were riding in :shock: Start with a budget, finish with a mortgage!0 -
According to the power curve on my kurt kinetic, 75kph is 2183watts. :?"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'"
@gietvangent0 -
Yeah, I know it's a higher FTP, but judging by speed alone, it's dropped since December. The other figure was from October I think.
All rollers are different. Mine have barely any resistance, so I can get up to 75kph spinning pretty fast on the top gear for about 5 seconds max. I've got to 90km/h in my fastest sprint before.0 -
mididoctors wrote:Bhima
Oct -- 278watts -- 58kg -- 4.8 w/kg
Jeff Jones
Oct -- 320watts -- 69kg -- 4.6 w/kg
Disgruntledgoat
Nov -- 332watts -- 76kg -- 4.4 w/kg
Phil S
Oct -- 305watts -- 71kg -- 4.3 w/kg
Rokkala
Nov -- 312watts -- 73kg -- 4.3 w/kg
JibberJim
Feb -- 310watts -- 74kg -- 4.2 w/kg
Alex_Simmons/RST ---- Nov -- 300watts -- 78kg -- 3.8 w/kg
NickD
Feb---255watts--73kg--3.5 w/kg
Bronzie
Jan -- 250watts -- 75kg -- 3.3 w/kg
NapD -
Nov---277watts--89kg--3.1 w/kg
hopper1
Feb---220watts---76kg
2.89 w/kg
mididoctors
Feb----223Watts--83kg----2.68 w/kgJibbering Sports Stuff: http://jibbering.com/sports/0
