Power/Weight Thread

xdcx said:
^^ Mr Modest, I have updated you on page1 ;)

Thomas, did you get your GC profile all sorted with the instructions?

I had a problem with mine, it randomly binned all my custom charts! Lucky I took a backup, replacing all my XML data sorted them all out but I am still clueless as to why it could even do what it done and hoping it really was a freak bug and won't happen again.
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I had a look at it last night, and then binned it off to do another time as I couldn't be bothered to be quie honest. :o

Will try and have a look tonight. What custom charts do you have, out of interest? I think the only ones I've customised are the peak power metric trend graphs, which are nice to look at, when things are going in the right direction!
 
Thomas. PLease. said:
I had a look at it last night, and then binned it off to do another time as I couldn't be bothered to be quie honest. :o

Will try and have a look tonight. What custom charts do you have, out of interest? I think the only ones I've customised are the peak power metric trend graphs, which are nice to look at, when things are going in the right direction!
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No worries, let me know how you get on :cool:

I have custom PMC (I done a wee tutorial at some point earlier in this thread for that one) and weight tracking, HR zone time, W/KG curve, Power zone time and one that shows distance/time riding/elevation.... All of these are based on date selction on the left pane so are very informative for whatever date range you specify to them. I'll try and get some time to do a wee post here and if people are interested I can export the charts specifically or give info on configuring them to a bae on which you can custom them yourself but they aren't anything exceptionally complicated or anything.
 
On the mountain climb with touch at the weekend I pushed 5W/KG for just over 15mins, based on being 60kg but have been around 58/59 past fortnight. I reckon I am right on track for 5W/KG at my CP if I do a test in the next few weeks. Pretty pleased with how it is progressing (on paper ha!).
 
xdcx said:
On the mountain climb with touch at the weekend I pushed 5W/KG for just over 15mins, based on being 60kg but have been around 58/59 past fortnight. I reckon I am right on track for 5W/KG at my CP if I do a test in the next few weeks. Pretty pleased with how it is progressing (on paper ha!).
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Bloody lightweights! :p

You seem to have been able to increase your w/kg a lot quicker than Thomas or I. Have you got a specific training program, or do you think it's your light weight that's helping you! You need to get racing to see how you do, if you get punished on the flat and out of the corners or not, if you can hang on to the hills you'll do fine.
 
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Berger said:
Bloody lightweights! :p

You seem to have been able to increase your w/kg a lot quicker than Thomas or I. Have you got a specific training program, or do you think it's your light weight that's helping you! You need to get racing to see how you do, if you get punished on the flat and out of the corners or not, if you can hang on to the hills you'll do fine.
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I was running at a pretty high level and had to give it up so got a bike in April and just been doing 230+ miles every week since then and more recently 260+ each week. I do very little sessions and don't follow a plan as of now really, my thinking being this year and through winter will be my massive base phase to build a general strength base for cycling before doing high quality work and a plan as of spring 2016. I lift weights/core work 5 mornings a week as well in the gym.

I joined the local club about 6 weeks ago, been doing their chain gang rides every Thursday and that's brought me on a lot. Done a few specific sessions with the race group on a Sunday but beyond that, each week I will do a session of hill climbing, or something like 5/4/3/2/1 with short recoveries. But vast majority of my training is Z2 and Z3 steady riding right now and will be until Spring.

I have done 2 road races now. And believe it or not in the first one I got dropped on a hill! Second race last week I missed on the split in the bunch but finished in the 2nd group on the road. Once I can live with the flat pace and use less energy doing so, I will be much better, my bike handling, descending and climbing is good enough for CAT3/4. It's all learning for me in races at the moment, to follow moves, or not follow them! And just read the race and other guys in there before I will be able to place well. I am very lucky to have became good mates with touch from here, he's very handy on the bike and has lots of racing experience so he helps me out big time!
 
Doing a bit then....!

Main thing that's hard to improve is being on your limit or close to FTP then doing a 150-200% effort to go with an attack and back to FTP with little or no recovery.

The old hands will notice you're new and work you over in a road race.
 
Yeah impressive improvements xdcx. My last proper road race of the season on Sunday so am really hoping for a decent result.

Don't think I'll be seeing any more FTP improvements this year, maybe some top end sprint stuff but that'll be it. Just got to sit in and build base over the winter now.
 
Erm, yeah. So another 20min CP best from the Cairngorm HC TT this morning which is basically 8 miles of flatt-ish, gradual uphills into a 14minute mountain climb.

Up 21w from previous 292w to 313w..... I actually pushed 308watts for a full 30 mins, so I reckon all out for a CP test on fresh legs I am upwards of 318w for 20mins at this point.

5.21W/KG for 20mins.
5W/KG for 30mins.

313*0.93=291w FTP... 4.85w/kg.... I like numbers :D
 
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Ride done early and now burning some brain calories. I made a spreadsheet based on the Coggan chart to mark your profile. Coggan documents and detals how this is useful to determine which "type" of rider you are from sprinter, TT specialist, all rounder etc.

If anyone is interested, let me know and I can do yours for you if you let me know 5sec,1min,5min and your FTP (I can get most of this from profiles on page 1 but not all). Or I can send you the spreadsheet in .xlsx if you want it if it will be helpful for you to keep and maintain yourself.

Here is mine, based on this and recent 20min bests I can see working on my sprints will be very beneficial to me. Sessions based around maximal power output and 20-30seconds maximals would be worthwhile. Which I kinda figured anyway :P

Capture.jpg
 
Did Sufferfest Rubber Glove tonight, hoping for some improvement since last time having just ridden for a week in the mountains.

My FTP has dropped by 4W.:(

I suppose you can't compare an outdoor FTP from a TT directly to a turbo trainer FTP test but it's still disappointing that I've not seen any real improvement this year at all!

Wish I had a power meter on my road bike now. I wonder what my FTP would be based on last week's Col ascents.
 
Shamrock said:
Did Sufferfest Rubber Glove tonight, hoping for some improvement since last time having just ridden for a week in the mountains.

My FTP has dropped by 4W.:(

I suppose you can't compare an outdoor FTP from a TT directly to a turbo trainer FTP test but it's still disappointing that I've not seen any real improvement this year at all!

Wish I had a power meter on my road bike now. I wonder what my FTP would be based on last week's Col ascents.
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Probably fatigued after a lot of volume in the Pyrenees? Will take a couple of weeks for you to be over that and back putting out better FTP.
 
Thomas. PLease. said:
Probably fatigued after a lot of volume in the Pyrenees? Will take a couple of weeks for you to be over that and back putting out better FTP.
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Perhaps!

Now my TT bike is set up for winter turbo duties, I can at least do some consistent FTP testing on it until next Spring.

That is if I can bring myself to do another one... they are so horrible!
 
Shamrock said:
Perhaps!

Now my TT bike is set up for winter turbo duties, I can at least do some consistent FTP testing on it until next Spring.

That is if I can bring myself to do another one... they are so horrible!
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Do you ever do much in the way of normal intervals? That's probably the most efficient way to bump up FTP. That and racing/chaingang style training rides.
 
I'd say I don't really do any interval training specifically.

My "training" only really consists of Sufferfest turbo vids during winter (some involve intervals), daily commuting (feels like HIIT sprinting between red lights), RP laps and hilly Surrey rides.
 
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