Numbers, but no idea what to do with them
samg123
Posts: 275
The uni gym has Wattbikes, so I've done a bit of testing on them to get some baselines and see if I improve. For 20 minutes, I can put out 280 watts, so (if I'm doing this correctly) that puts my FTP at 266. I weigh 69kg, so my 20 minute w/kg is at about 4, and my hour w/kg is 3.8ish.
The thing is, I'm not entirely sure what kind of specific training I should be doing to increase these numbers- I've heard great things about intervals, but have only ever done them by feel rather than making use of power measurement. Are there any other training techniques that would be better suited to me?
My goals are to win some races this season and move into cat 3, but also to get some good times in 10 and 25 mile TTs.
The thing is, I'm not entirely sure what kind of specific training I should be doing to increase these numbers- I've heard great things about intervals, but have only ever done them by feel rather than making use of power measurement. Are there any other training techniques that would be better suited to me?
My goals are to win some races this season and move into cat 3, but also to get some good times in 10 and 25 mile TTs.
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2x20 @ 100% of FTP
60-90 minutes at 90% of FTP
That said, a high FTP is unlikely to help you win cat 4 races. A decent sprint and the ability to turn off your brain during the last kilometer are all that's required.0 -
Interesting, thanks for that.
I had resigned myself to the fact that it'd be pretty useless in circuit racing, but what about in road racing? There's a 40 mile road race I have my eye on...0 -
Assuming its a 3/4 race, then 95% likelihood of it ending in a bunch sprint I'd say. There are always 20 riders willing to chase breaks down but unwilling to try to get away themselves.
Unless its mega hilly of course, then it'll just be a race of attrition. However, you'll need a bit better than 4w/kg to be at the pointy end, even for a 3/4 race - but you've got time.0 -
Can anyone hazard a guess at roughly how many W/kg someone like me would be? I average 15mph over 40 miles or so of undulating Surrey terrain. If it's relevant, I'm about 75kg.
Not asking for an accurate assessment, I realise that's not possible without measuring, but I'm curious as to what sort of ball park I'd be in.Is the gorilla tired yet?0 -
samg123 wrote:The uni gym has Wattbikes, so I've done a bit of testing on them to get some baselines and see if I improve. For 20 minutes, I can put out 280 watts, so (if I'm doing this correctly) that puts my FTP at 266. I weigh 69kg, so my 20 minute w/kg is at about 4, and my hour w/kg is 3.8ish.
The thing is, I'm not entirely sure what kind of specific training I should be doing to increase these numbers- I've heard great things about intervals, but have only ever done them by feel rather than making use of power measurement. Are there any other training techniques that would be better suited to me?
My goals are to win some races this season and move into cat 3, but also to get some good times in 10 and 25 mile TTs.
A lot of very clever people can play with numbers, that does not mean they know what to do with them. Keep it simple otherwise you will spend more time playing with numbers than you do training.
Do they have more than one wattbike? If they do hop on another one next time and see if you get the same sort of results. If they don't seem to give the same numbers, stick to using the same one for every session. Wattbikes are supposed to be accurate but in a club environment I would not trust the numbers.0 -
ChrisAOnABike wrote:Can anyone hazard a guess at roughly how many W/kg someone like me would be? I average 15mph over 40 miles or so of undulating Surrey terrain. If it's relevant, I'm about 75kg.
Not asking for an accurate assessment, I realise that's not possible without measuring, but I'm curious as to what sort of ball park I'd be in.
If that's a big effort for you i.e. you're knackered at the end, I'd say 3 to 3.5.0 -
Moderately big effort. I was knackered the first time I did 40 miles, a lot less so the last time.Froomes Edgar wrote:ChrisAOnABike wrote:Can anyone hazard a guess at roughly how many W/kg someone like me would be? I average 15mph over 40 miles or so of undulating Surrey terrain. If it's relevant, I'm about 75kg.
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If that's a big effort for you i.e. you're knackered at the end, I'd say 3 to 3.5.
Encouraging though - all I have to do is double my power output over 75x the distance, and I could win the TdF
Is the gorilla tired yet?0 -
Somewhere between 0 and 5ChrisAOnABike wrote:Can anyone hazard a guess at roughly how many W/kg someone like me would be? I average 15mph over 40 miles or so of undulating Surrey terrain. If it's relevant, I'm about 75kg.
Not asking for an accurate assessment, I realise that's not possible without measuring, but I'm curious as to what sort of ball park I'd be in.CAPTAIN BUCKFAST'S CYCLING TIPS - GUARANTEED TO WORK! 1 OUT OF 10 RACING CYCLISTS AGREE!0 -
ChrisAOnABike wrote:Can anyone hazard a guess at roughly how many W/kg someone like me would be? I average 15mph over 40 miles or so of undulating Surrey terrain. If it's relevant, I'm about 75kg.
Not asking for an accurate assessment, I realise that's not possible without measuring, but I'm curious as to what sort of ball park I'd be in.
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Tdf average speed is about 23mph so you would have to at least triple your power to stand a chance.ChrisAOnABike wrote:
Moderately big effort. I was knackered the first time I did 40 miles, a lot less so the last time.Froomes Edgar wrote:ChrisAOnABike wrote:Can anyone hazard a guess at roughly how many W/kg someone like me would be? I average 15mph over 40 miles or so of undulating Surrey terrain. If it's relevant, I'm about 75kg.
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If that's a big effort for you i.e. you're knackered at the end, I'd say 3 to 3.5.
Encouraging though - all I have to do is double my power output over 75x the distance, and I could win the TdFCAPTAIN BUCKFAST'S CYCLING TIPS - GUARANTEED TO WORK! 1 OUT OF 10 RACING CYCLISTS AGREE!0 -
Herbsman wrote:
Tdf average speed is about 23mph so you would have to at least triple your power to stand a chance.ChrisAOnABike wrote:
Moderately big effort. I was knackered the first time I did 40 miles, a lot less so the last time.Froomes Edgar wrote:ChrisAOnABike wrote:Can anyone hazard a guess at roughly how many W/kg someone like me would be? I average 15mph over 40 miles or so of undulating Surrey terrain. If it's relevant, I'm about 75kg.
...
If that's a big effort for you i.e. you're knackered at the end, I'd say 3 to 3.5.
Encouraging though - all I have to do is double my power output over 75x the distance, and I could win the TdF
You're forgetting the benefits of drafting. I'd say he's pretty much there.0 -
