Power Training - FTP and Base
Max Cranage
Posts: 14
Hi, I've recently started training with a power meter for the last four weeks. I worked out my FTP, for my base 1 training staying between 60-80% of my FTP, I was wondering if this % is just the average power of the ride or if it needs to be sustained during the ride? May sound stupid but I've seen conflicting opionins on working with real time sustained power and averages.
Any information would be greatly appreciated.
Any information would be greatly appreciated.
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Hi, I've recently started training with a power meter for the last four weeks. I worked out my FTP, for my base 1 training staying between 60-80% of my FTP, I was wondering if this % is just the average power of the ride or if it needs to be sustained during the ride? May sound stupid but I've seen conflicting opionins on working with real time sustained power and averages.
Any information would be greatly appreciated.
Sustained during the ride. Otherwise it could be a sprint session or other interval session with easy recovery - average will be similar but the training effect very different.Insta: ATEnduranceCoaching
ABCC Cycling Coach0 -
Ok thank you. Very hard to sustain 60-80% as the area I live is very hilly and I suppose it means I'll have to have my face in my garmin checking a lot! Thanks again0
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There is no need to be a "zone drone". The reality is everyone has different environments and circumstances so training needs to be adapted to your individual context.Ok thank you. Very hard to sustain 60-80% as the area I live is very hilly and I suppose it means I'll have to have my face in my garmin checking a lot! Thanks again
If AP and NP roughly end up at intended level overall, then that's fine but there is no need to be concerned about going too slow up hills simply to stay in level 2.
One thing people do find out with a power meter is how much soft pedalling they've been doing on flatter terrain, and that's where you might begin to realise how much harder you need to work. As for hills, it's OK for power to climb above overall target, in fact hills should have different power level targets anyway as riding at low power is all but impossible as gradient steepens! L3-4 for steadier ride days and L4+ for days you want to push them a bit more.0 -
[url=http://www.bikeradar.com/forums/viewtopic.php?p=19749557#p19749557]Alex_Simmons/RST[/url] wrote:
One thing people do find out with a power meter is how much soft pedalling they've been doing on flatter terrain, and that's where you might begin to realise how much harder you need to work.
:shock: this is exactly what I realised :shock:0 -
The first time I was aware of how eye opening training with power is, was when I went out for a ride with a pro and we were cruising along but he was keeping the same power downhill where as I would normally of not pedalled at all.
It now amazes me when I see my mates 3 hour ride where they have not pedalled for like 45 minutes!! What a waste of time.0 -
Thanks for the replies. I average 95-105 cadence per ride and have found maintaining that does mean on flats I am at the lower end of my 60-80% target. Also for my FTP I completed a 7%climb over 20 minutes, I'm assuming the average watts for that 20 minutes is my FTP of should that have been a sustained effort also?0
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your ftp is 95% of your 20mins flat out sustained effortThanks for the replies. I average 95-105 cadence per ride and have found maintaining that does mean on flats I am at the lower end of my 60-80% target. Also for my FTP I completed a 7%climb over 20 minutes, I'm assuming the average watts for that 20 minutes is my FTP of should that have been a sustained effort also?0 -
The first time I was aware of how eye opening training with power is, was when I went out for a ride with a pro and we were cruising along but he was keeping the same power downhill where as I would normally of not pedalled at all.
It now amazes me when I see my mates 3 hour ride where they have not pedalled for like 45 minutes!! What a waste of time.
Not really new under the sun, I'm afraid.power meter or no power meter.. riding with probably a lot older ex professional than yours... I did get berated for not pedalling all the time when out training... leave the soft pedalling for racing when you get chance... pretty good advice when you think about it.0 -
the standard test includes 5 mins all out before the 20. FTP is probably a fair bit less 95% of than 20 minute max.
your ftp is 95% of your 20mins flat out sustained effortThanks for the replies. I average 95-105 cadence per ride and have found maintaining that does mean on flats I am at the lower end of my 60-80% target. Also for my FTP I completed a 7%climb over 20 minutes, I'm assuming the average watts for that 20 minutes is my FTP of should that have been a sustained effort also?0 -
Golden cheetahs modelling of CP seems pretty accurate, especially if you collect good hard data like a 20 min all ou climb and also get some 3/5/8 min peaks.0
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Which of CP models in GC do you use?Golden cheetahs modelling of CP seems pretty accurate, especially if you collect good hard data like a 20 min all ou climb and also get some 3/5/8 min peaks.0 -
I don't use the Power meter to set a " zone" what I use it for is to keep a fairly constant effort when climbing so that I push to hard at the start and fade at the top. It also means I soft pedal less.
You will also find it useful on recovery rides as when climbing you can stay below FTP and not tire much at all.
Doing the FTP on the road is hard and no one actually knows what to deduct from a 5 min or 20 minute test anyway. There are variety of evidence based opinions on this. What you will know though is what power you can hold on a hill without fading. That may or may not be FTP but personally this is far more useful to me.
Where did you find a 20 minute 7% hill?http://www.thecycleclinic.co.uk -wheel building and other stuff.0 -
FTP is the biggest number you get from whatever test is out there - obviously.Blog on my first and now second season of proper riding/racing - www.firstseasonracing.com0
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[url=http://www.bikeradar.com/forums/viewtopic.php?p=19749557#p19749557]Alex_Simmons/RST[/url] wrote:
One thing people do find out with a power meter is how much soft pedalling they've been doing on flatter terrain, and that's where you might begin to realise how much harder you need to work.
:shock: this is exactly what I realised :shock:
SNAP! :oops:0 -
[url=http://www.bikeradar.com/forums/viewtopic.php?p=19749557#p19749557]Alex_Simmons/RST[/url] wrote:
One thing people do find out with a power meter is how much soft pedalling they've been doing on flatter terrain, and that's where you might begin to realise how much harder you need to work.
:shock: this is exactly what I realised :shock:
SNAP! :oops:
What does this mean ? soft pedalling ?
Also form aberdeen
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pre-power meter pedalling in zone 1/active recovery
- whilst thinking (using HRM) that you are Zone 2/endurance "training"
basically according to your HRM/zone calibrated "feel" for a zone 2 power is really zone 1 power
(according to fancy new power meter) .
... all those junk miles :oops: :oops: :oops: :oops: :oops: :oops:0 -
I don't use the Power meter to set a " zone" what I use it for is to keep a fairly constant effort when climbing so that I push to hard at the start and fade at the top. It also means I soft pedal less.
You will also find it useful on recovery rides as when climbing you can stay below FTP and not tire much at all.
Doing the FTP on the road is hard and no one actually knows what to deduct from a 5 min or 20 minute test anyway. There are variety of evidence based opinions on this. What you will know though is what power you can hold on a hill without fading. That may or may not be FTP but personally this is far more useful to me.
Where did you find a 20 minute 7% hill?
I live in Somerset and we have some good hills, there is a place near me called Corfe. It's 6-7% average bottom to top and took me 23 minutes. I know a few decent guys that do it in 19 but I think the KOM for it is ridiculously fast.0 -
[url=http://www.bikeradar.com/forums/viewtopic.php?p=19750935#p19750935]The secret rider[/url] wrote:[url=http://www.bikeradar.com/forums/viewtopic.php?p=19749557#p19749557]Alex_Simmons/RST[/url] wrote:
One thing people do find out with a power meter is how much soft pedalling they've been doing on flatter terrain, and that's where you might begin to realise how much harder you need to work.
:shock: this is exactly what I realised :shock:
SNAP! :oops:
What does this mean ? soft pedalling ?
Also form aberdeen
in the below rides look at the zone distribution and 25watt distribution
People mean going from like this https://www.strava.com/activities/97816040/power-distribution
to this https://www.strava.com/activities/424385692/power-distribution
Probably not the best examples, I'm sure others will have better but you get the idea, lots of time spent <25W without realising it, it does make group rides almost frustrating as if your not on the front its hard to stay over z1 unless guys on front are high z3/40 -
Pedalling softly, i.e. without real effort, while simultaneously fooling yourself that you are working.[url=http://www.bikeradar.com/forums/viewtopic.php?p=19750935#p19750935]The secret rider[/url] wrote:[url=http://www.bikeradar.com/forums/viewtopic.php?p=19749557#p19749557]Alex_Simmons/RST[/url] wrote:
One thing people do find out with a power meter is how much soft pedalling they've been doing on flatter terrain, and that's where you might begin to realise how much harder you need to work.
:shock: this is exactly what I realised :shock:
SNAP! :oops:
What does this mean ? soft pedalling ?
Also form aberdeen
Power meters (good ones at least) tell the brutal truth about how hard you are actually working.0 -
So The Secret Rider, you got 3 different definitions- but everyone agrees soft pedaling is bad (and the three definitions are essentially meaning the same thing). A power meter will simply not allow it (unless you are actually wanting to do it - then the PM is quite useful as well!)0
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It's not bad per se.but everyone agrees soft pedaling is bad0 -
Somebody recently posted here that they managed to maintain a steady power output by pedalling downhill while applying the brakes!0
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[url=http://www.bikeradar.com/forums/viewtopic.php?p=19751326#p19751326]Alex_Simmons/RST[/url] wrote:
It's not bad per se.but everyone agrees soft pedaling is bad
I mean't soft pedalling when you think you are not.0 -
The thing I noticed the most is when cresting the top of a hill. My natural tendancy is to back off to recover but the power meter is very telling about how much power drop off there is, makes you stay on it!0
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The thing I noticed the most is when cresting the top of a hill. My natural tendancy is to back off to recover but the power meter is very telling about how much power drop off there is, makes you stay on it!
perfect time to hit it in a race0
