Coaching - Now I have no excuse!
Comments
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a_n_t my power is now is only about 10 watts lower on the turbo, but that is still only about 10% so you mathematical geniuses will work out that I have a very low threshold
it used to be a much bigger difference, I just couldnt get any power down when on the turbo, but good cooling helped, and i think it was a mental thing also, I hated the turbo
I now have myself convinced that i love my turbo, and can't wait to get using it, and this attitude has helped i think, as I don't dread heading out to start a turbo session
the moment that this mental attitude breaks down, then i think I will be in trouble again lol
NapD, what have you being doing that you have increased power at 10 minutes, I was not expecting this from you, I thought you had been taking time off
I havent taken any time off, just some reduction in time but pretty much kept it going
i also did 2x10 at threshold last week and was down on power, stuggled badly to keep it about to within 7 watts of best, oh well, I have lots to work on this winter, I definately need to increase my threshold by about 20%...here hoping0 -
swaman wrote:a
NapD, what have you being doing that you have increased power at 10 minutes, I was not expecting this from you, I thought you had been taking time off
JRA (Just riding around) but really concentrating on how I pedal as I have always had a really choppy pedal stroke. I'm much smoother/more circular now and it really shows. If I mash now it feels weird. I now no longer have to think about my pedalling thankfully.
20 min test tomorrow.0 -
let us know how you get on in the 20 min test in relation to your 10 min test, i have a 44 watts difference outdoors between 20 and 10, and a 35 watts difference indoors, just like to compare....0
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Bloody hell that was HORRIBLE!
However, best ever 20 mins on turbo, 292watts. Dry heaving at the end, nice. Cadence dropped off near the end too, still working on that! Average of the 2 10 mins was 305...
Overall I'm well chuffed as power wise I'm starting higher than I left off in august...0 -
Nice one NapD that's a great starting point for this time of year, your next target will be 300 watts !!!
I guess I am now where you where back in March when you started this thread, my w/kg is 2.93 but as I am only 82.55 kg my FTP watts are only 245, best 10 this year was 26:20 so hoping to make similar progress as you did, will make me very happy :-)0 -
I really need to stick my powertap on for a few TT's early next season [prefer the disc obviously!] I just cant push it that hard on the turbo to get a proper FTP measurement, best 2 x 20 on there was 230W but I did a 22.55 10m and a 57.21 25m so god knows what it really is!
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Oh, and I got my weight down abit from 75Kg to 71Kg.0
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What course was the 22.55 on?0
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NapoleonD wrote:What course was the 22.55 on?
http://connect.garmin.com/activity/48182083
D10/1, Rainford by-pass0 -
Looks very scenic
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I wouldn't know, eyeballs were most definately out!0
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Heh heh0
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swaman wrote:Nice one NapD that's a great starting point for this time of year, your next target will be 300 watts !!!
I guess I am now where you where back in March when you started this thread, my w/kg is 2.93 but as I am only 82.55 kg my FTP watts are only 245, best 10 this year was 26:20 so hoping to make similar progress as you did, will make me very happy :-)
My FTP is only around 250 also - and I weigh about the same as you - but cranked out a 24:15 10 mile and a 58:30 25 mile TT last year (both on a TT bike).
So - I think you can certainly do better than 26:20 - although it may depend on the course.0 -
Hi Pokerface
I didn't do a fast road all year, there are no fast roads around here, all rolling or downright hilly, and a lot are poorly surfaced. But the 26:20 was on the best road I have raced but it was a poor night, very cold, windy, just plain hard. I ride TT's on my road bike, no aero bars, no disc wheels or anything. I probably am not in anywhere near an aero position but will work on that next year !
Anyway, I hope to get down to about 168 lbs and get my watts up as much as possible so going to have to work hard on this over the winter.0 -
Pokerface
if i was doing 10's in 24ish next season, and doing 25's in under the hour, I would be real happy. I am also hoping to have a real crack at Cat 4 races, but will really have to up the power to weight as there are no flat crit circuits here, all tough roads.
I have been following NapD's progress with interest, and it is motivating to see what can be done.
Good Luck to you too, maybe we can compare in the months ahead how we are doing, might help both of us.0 -
Next couple of weeks' plan sorted. Nowt too juicy. Looking forward to getting stuck in!0
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what's your def of "nowt too juicy"
i've had a bad week only out on the road once, just over a 2 hour ride at 206 NP, rest of the sessions all on the turbo, a 3x15 at 95% of FTP, a 30 min rec ride on monday ( after a cyclocross race ) and a couple of 60 mins L2 with a mix of some 30 sec and 1 min sprints and a few 3 or 5 min efforts at L4 ( didnt feel like doing much else those days
)
hope to get out for a couple of hours tomorrow morning and have another cyclocross race on sunday ( weather permitting , been a few floods near here )0 -
Nowt too juicy = a couple of sweet spots and some low level riding.
Club presentation last night, a good haul! Got a trophy that looks like the Holy Grail, a plaque, a medal and £100
The Holy Grail -
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What was the trophy for?0
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Club Handicap Points TT Champion, as was the £100 and medal.0
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Nice to get a reward for all your suffering from time to time.Now you have to retain itNapoleonD wrote:Club Handicap Points TT Champion, as was the £100 and medal. TT photos http://www.flickr.com/photos/steverob/0 -
Sounds like a great comeback year for you then Nap, lets hope 2011 is even better!
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Couple of updates...
All was going well when one of the little terrors gave me a throat infection. Bunced back from that, was flying again. I then made the stupid decision to ride outside a week last Sunday. Got 500 yards, ended up in A+E with concussion and whiplash. Black Ice. When I tried to walk back I couldn't believe how I'd got so far as it was just sheet ice the whole way back.
Starting to come round now, just done some climbing SST and I'm where I was at the end of Nov so all is not lost. Next testing week is beginning of Jan. Don't think I'll be any higher but it is what it is.
Won't be able to do the first race series I was targetting either but at least that's due to a good thing!
Update after next testing, unless something else happens to me...
Merry Christmas everyone!0 -
I don't understand.
I sit on the ergometer at the gym and it tells me I'm doing 325 Watts for a constant 20 minutes. My HR is 170 through the session and I'm not breathing extra heavy, not like I do climbing a 14% hill.
Is this normal for a fat old F**ker like me? 170 HR is supposed to be 100% but there's not much pain in the legs. I've had the HR to 179 for a 1 minute sprint at 430 W.
The machine must be wrong, but it don't feel wrong. Cadence is between 100 and 105.0 -
Chiggy wrote:I don't understand.
I sit on the ergometer at the gym and it tells me I'm doing 325 Watts for a constant 20 minutes. My HR is 170 through the session and I'm not breathing extra heavy, not like I do climbing a 14% hill.
Is this normal for a fat old F**ker like me? 170 HR is supposed to be 100% but there's not much pain in the legs. I've had the HR to 179 for a 1 minute sprint at 430 W.
The machine must be wrong, but it don't feel wrong. Cadence is between 100 and 105.
Me neither.
But then I don't understand any of your posts.0 -
Chiggy wrote:I don't understand.
I sit on the ergometer at the gym and it tells me I'm doing 325 Watts for a constant 20 minutes. My HR is 170 through the session and I'm not breathing extra heavy, not like I do climbing a 14% hill.
Is this normal for a fat old F**ker like me? 170 HR is supposed to be 100% but there's not much pain in the legs. I've had the HR to 179 for a 1 minute sprint at 430 W.
The machine must be wrong, but it don't feel wrong. Cadence is between 100 and 105.
How much skin was showing, what were you wearing, what was the ambient temperature of the room, how much did you move your head? I'm afraid my Garmin won't let me answer your question without knowing all this.0 -
Let's not ruin this thread too. It's been around for a while now.0
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Ok0
