Time at a given % of ftp beyond 1hr
burnthesheep
Posts: 675
I've found some helpful triathlon posts and sites, as this is very key to them on the bike to be ready for the foot race part of an IM.
They must know they can do x% power for the bike ride. They say 80 to 85% to be run ready. Their 1/2 IM effort on the bike is about 2hrs 45min.
But, how does this work out otherwise for a given % of ftp? Maybe not comparing a 20 min ftp to a 15 hour audax, but otherwise anything reasonably longer than a 20 min or 1 hour ftp, but less than 4 hours.
I've got a weekend to myself and am driving to a mountain in our state that's a 5000 ft HC climb. I don't own a power meter, but I can hop on the trainer at the gym at work with power meter and do some time on it at the same effort to try to get an idea of the exertion level.
I've done a 1000 ft before at 8% avg, but that took about 24 min. I did that effort 3 times that day. When I did this I had ftp around 200 a few months back.
If I can now ftp 230w, what can I hold for about 2 hours? 80%? 75%?
I want to make it a personal challenge but don't want to blow up half way or 2/3 way up. It averages a little over 4% but has pitches of 8 to 20% in a couple spots.
Bikecalculator says for my weights and the grade it's a gross avg of about 185w at 90 rpm on the 34 and in the 28t. So I should be good on gearing. I may map out the higher % grade parts of the climb to know from what mile to what mile they are so I do a few min of recovery before upping power for those.
Cheers.
They must know they can do x% power for the bike ride. They say 80 to 85% to be run ready. Their 1/2 IM effort on the bike is about 2hrs 45min.
But, how does this work out otherwise for a given % of ftp? Maybe not comparing a 20 min ftp to a 15 hour audax, but otherwise anything reasonably longer than a 20 min or 1 hour ftp, but less than 4 hours.
I've got a weekend to myself and am driving to a mountain in our state that's a 5000 ft HC climb. I don't own a power meter, but I can hop on the trainer at the gym at work with power meter and do some time on it at the same effort to try to get an idea of the exertion level.
I've done a 1000 ft before at 8% avg, but that took about 24 min. I did that effort 3 times that day. When I did this I had ftp around 200 a few months back.
If I can now ftp 230w, what can I hold for about 2 hours? 80%? 75%?
I want to make it a personal challenge but don't want to blow up half way or 2/3 way up. It averages a little over 4% but has pitches of 8 to 20% in a couple spots.
Bikecalculator says for my weights and the grade it's a gross avg of about 185w at 90 rpm on the 34 and in the 28t. So I should be good on gearing. I may map out the higher % grade parts of the climb to know from what mile to what mile they are so I do a few min of recovery before upping power for those.
Cheers.
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Comments
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It will be different for different people depending on how they fatigue as well as how much they have trained at those distances. My power curve tells me that my best 2 hour effort is maybe 83 or 84% of my FTP. Someone must have average values for that figure across a range of people.0
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- You are probably over-thinking all of this
- Percentage will vary person to person, but 85% is a good starting point
- Get on the gym bike, dial up 230W and see if you can hold that for an hour (gauge the feel)
- As you have no powermeter you won't really know anyway
- Just get out on the weekend and ride by feel, push hard and enjoy that climb!0 -
Used perceived effort, it's a valid training and racing tool. There is zero point in trying to work it out as a percentage of FTP if you don't have a powermeter.
https://www.britishcycling.org.uk/knowledge/training-plans/article/izn20151119-Training-Plans-Supporting-Documents-Related-Rate-of-Perceived-Exertion-Scale---RPE-00 -
If I can now ftp 230w, what can I hold for about 2 hours? 80%? 75%?
As others have said it depends on the person and general level of fitness. Having said that, I would expect a cyclist with a good level of fitness to be able to hold 80-85% of FTP for 2-3 hours.0 -
When well trained I'd expect a rider to be able to sustain >90% of FTP for 2 hours.0
