Power, training and advice please

graemevet

Hi, please be gentle with me!

I'm new to cycling - I started seriously about 18-24 months ago. I built a good base last year and completed London to Paris last summer over 4 days averaging 18km/h. Then I didn't go on the bike for 4 months...

I'm getting back into it again this spring and want to build up to club runs and hillier rides. Long term aim is LEJOG in 2017. Want to be able to cruise at 25km/h avg over rolling terrain for 2-3 hrs. I'm 34, have a resting HR of 65 and a max of 186. I've just completed my first FTP test and have a figure of 109 (67kgs so 1.62w/kg). I'm carrying 5kg of success ballast compared to last summer when I was at my fittest! During the test my HR topped out at 179 but was above 165 for the full 20 mins. In hind sight I could probably have gone a little harder. This was all measured via my Garmin / HR strap and a shiny new Stages powermeter (overkill but nice to have).

So, in terms of power and fitness, where am I starting from. What sort of training should I be doing and what sort of gains do you think its possible to make over the next 6 months?

Thanks,

Graeme

napoleond

2 things,
1 - I think your Powermeter is very wrong. Is there a friend who has one you can compare with?
2- The stage you're at mate I'd just keep enjoying going out and riding - I'd suggest joining a local club and doing club runs with them.

markhewitt1978

You don't say how tall you are but that FTP measurement is really quite low. I'm not a strong rider, by any stretch of the imagination, and riding at that power output would have me in Z1 HR getting cold. So I have to agree that something has gone wrong with your FTP test?

graemevet

Thanks for the comments and this is exactly why I posted - I've nothing to compare it with and no other riding pals with a meter.

I did have issues getting my Garmin Edge 500 to calibrate properly initially so that may be partly to blame. I've since managed to get them to pair and calibrate successfully. Power meter only arrived today so was fitted after work and keen to get a base line.

I started with 15 mins warm up with a couple of max efforts, then steady 20 mins uphill (2% average / deserted railway cycle path) no interruptions. Started a new lap on garmin at start of test and stopped it at the end. Looked at results and calculated 108.6 watts FTP (Strava suggested 109W).

I'm a shorty - Only 1.64m tall. and as I said, carrying a fair degree of success ballast around my middle.

I guess I'm going to have to do another FTP in a few days with a recalibrated sensor / garmin, I'll look forward to that!

Graeme

maryka

Ride ride ride your bike... as much volume as you can. Every day if possible, even just 30 min here and there. Consistency is the key. Don't worry too much about intensity, in fact I'd make sure you didn't overdo the intensity but just started building up the mileage. The intensity will come if you have any hills in the ride, or if you ride with a group that stretches you a bit.

Hard to say where you could be in 6 months but tbh you're starting from such a low point that you may be able to nearly double that w/kg figure (unless there's an underlying health issue of course).

Yes I can believe those numbers being so low given the speed you say you're riding at. Cruising at 25km/h avg over 2-3 hours would be ~150w for me at mid-50s kg.

pastryboy

What was your speed for that? Based on my own data I'd equate that wattage to something like 10mph.

graemevet

pastryboy wrote:

What was your speed for that? Based on my own data I'd equate that wattage to something like 10mph.

Looking at my Strava data I managed 25.7km/h average over the 20 minute test - 1-2 % uphill constant gradient and 10-15km/h headwind.

I'm happy its all calibrated now so I'll do a new FTP in a few days and post up the next set of figures. Hopefully the first round of figures are low but I have a sneaky suspicion I am just really unfit...

CRAIGO5000

I too run a Stages PM (Sram). This is bolted using 50Nm of torque and in all Stages instructions they stipulate to use a torque wrench for the purposes of accuracy. (The strain gauges installed on each crank were tuned to the arm at correctly installed torque)

I too am 60Kg and my FTP is 281W. I produce 100W in the 34T ring and find that resistance is so light it's difficult to not bounce so something is way out with your PM.

A few things to consider...

1. Make sure you're running the latest firmware.
2. Make sure it's calibrated properly at the 6 o clock position.
3. Make sure the installed torque is correct.
4. Not very important, but seek out some revised battery caps from Stages if it's a Gen1 PM, the help immensly with preventing drop out and sealing the battery etc...

colinsmith123

graemevet wrote:

I've just completed my first FTP test and have a figure of 109 (67kgs so 1.62w/kg).

I'm carrying 5kg of success ballast compared to last summer when I was at my fittest! During the test my HR topped out at 179 but was above 165 for the full 20 mins. In hind sight This was all measured via my Garmin / HR strap and a shiny new Stages powermeter (overkill but nice to have).

Graeme

First of all, I notice you say you have a shiny new PM. If I have read this correctly, you've fitted this to your bike and not long after done a 20 min FTP test. I'd guess you've done this because you have read that knowing your FTP is all important.

First off I'd suggest you just ride your bike for a month or so (42 days to be precise)*, play around with your Garmin and decide what data display seems useful to you.

No doubt you've found your wattage is more erratic then you expected. So practice riding so that your power is not fluctuating all over the place, maintaining steady power on climbs and on flat roads at different efforts from easy to near flat out.

Most riders start off with this book as a guide:

https://www.amazon.co.uk/Training-Racing-Power-Meter-Hunter/dp/1934030554

(* Read the book and you'll find out.Yes, PM users I know this 42 value can vary and I also acknowledge that some on here may argue this book is now out of date in certain aspects, but the basic principles still hold true. Remember, this book where most of us started out).

Yes OP, your numbers do seem low, but that might be down to 'lack of experience of performing a 20 minute FTP test. FTP tests are not easy and should not be undertaken lightly. Many of us start out too hard despite telling ourselves we won't and then find it a struggle to hold power after 12 or 13 minutes in before picking it up for the last two minutes. (Tell me I'm wrong?)

Get that crank torqued up first and the other suggestions above to see if that improves the numbers, otherwise it could simply be a faulty PM. I know you said you don't know anyone, but lookaround around and you should be able to find a rider with a PM as suggested. It will not take long to check your PM, 5 minutes at most.

There are a few ways to do this, but without over-complicating it ride alongside each other, steady slight incline is best, roughly in the same gear ratio, at a comfortable low cadence to start with, both hands either on the tops or levers, similar attire ie. no baggy clothes on one and not the other.

Start off relatively slow and as you ride two-abreast, each shouts out the wattage based on 5s average, slowly accelerate over 3-4 mins up to I'd suggest close to the other rider's FTP or thereabouts. You might be blowing a bit by the end and all this and it might cost you a mug of tea and a slice of cake in the local cyclist's cafe.

in doing this little test your numbers should be roughly the same over the range of 100-300 watts for example. If they're consistently different, then I'd say there is a problem. You'll know soon enough.

jgsi

OP, bit of real world reality check: Your long term aim of long distance riding will actually be probably impaired by using a PM.
Our current long distance hero, Steve Abraham for sure does not use 1, and I often think his hrm is dodgy as he can seemingly pound out those 200 mile trips in a day at 16 mph average with a heart rate ave under a 100... and I really doubt he even knows what the hell his FTP is or even cares.

Basically work on your aerobic endurance, for that you do not need a power meter... you have been missold.
Learn how to stay comfortable riding for 6 plus hours a day.
Learn how to fuel your body for endurance riding, day on, and again day on.

It is all different to lets say preparing for 2 and half hour road race where the training for that can be fully based on power requirements and the specific training for perceived weaknesses.
I am fooked for 48 hours afterwards though.

Alex_Simmons/RST

JGSI wrote:

OP, bit of real world reality check: Your long term aim of long distance riding will actually be probably impaired by using a PM.

Perhaps you might want to consider other examples as well, such as the way successful US endurance rider Dave Harris used power measurement to excellent effect for his 24-hour MTB race preparation.

It's just a tool. How you use it is up to you.

poynedexter

to the OP,

i started riding with a stages about 6 months ago. FWIW i'm 63kg and tested at 240 watts for ftp after about a month. i need a retest soon but reckon i'll be lucky to add 10 watts to that figure. i'm 45 and an A3 rider here in n.i. if i had to offer up any feedback to you about training with power, its that it takes time to improve and you have to be clear about how you want to improve. general faffing about wont make any change in results. its hard to focus on the sessions and you can can lose sight of the real goal; having fun on bikes.

having said that i really like to have that number to keep an eye on. glancing down and seeing 340 watts tells me in no uncertain terms the clock is ticking for another 60 secs and thats it so dont think you're keeping this up lol.

which parameters are you looking at? i check 3 sec power and lap power for interval efforts.

poynedexter

ps, a power meter suddenly brings a whole new reality to your ambition. having seen a few talented local guys numbers, it puts the notion of progress in perspective.