Discussion in 'Pedal Powered' started by xdcx, May 19, 2015.
And did - just did 313w for 5 and then 252w for 20 on a 4DP test. Happy with that!
About time I updated as it's been a year.....
*Height - 5ft 10in
*Weight - 75KG
W/KG - 5.17
CP (20min) - 388
5min - 430
1min - 615
5sec - 1122
I've managed to improve a little on my 20 min power, which is encouraging as I was worried it was going down as it had been so long since I did my last FTP test.
No improvement on my sprint power though. I just can't seem to get into the really high numbers over that short a duration. My strength has always been holding relatively big power for longer periods. Doesn't bother me too much as that suits the sort of riding and events I do.
Plus 0.7w/kg in a year is very impressive especially at your level!
Time for an update vs 2016, if you can't improve one side you can at least improve the other...
Username - One More Solo
Age - 30 (+3)
Height - 5ft 11in (still)
Weight - 62KG (-6kg)
FTP (60min) - 273w (still) W/KG - 4.40 (+0.39)
CP (20min) - 293w (-16w) W/KG - 4.73 (+0.19)
Gear - Powertap P1 and Garmin 800
Just using powers from TTs for tracking purposes, which explains the massive drop in CP20 vs 2016.
Username - Fire Munki
Age - 37
Height - 170cm
Weight - 68kg
FTP (60min) - 212
W/kg - 3.10
Gear - Stages gen3 - wahoo bolt
Info - indoor trainer road with a goal of 3.5w per kilo after Xmas
Although it could be a case of only reporting when you are fast/strong some of the folks here have some really good power numbers.
Probably just that we are all pretty serious, well not so much myself at the moment.
It's build up too, I've done 4000 miles per year for 3 years now and even with 3 weeks off the bike just now I would say I'm just under 300w FTP at between 75-80kg guesstimate.
So changes since early 2017 (had a son arrive end of 2017 so riding volume/training took a huge dive).
My previous figures where also from a Tacx Vortex, at a guess that over-read most by 10-15%, so this data is far more accurate.
Winter 2019/20 data. Summer saw me around the same figures but 2-3kg lighter.
Age - 39
*Height - 5' 7/8"
*Weight - 78 kg
*FTP (60min) - 261W early test (3.3 w/kg)
CP (20min) - 250W later race data
5min - 273W
1min - 433W
5sec - 786W
1sec - 881W although pretty inaccurate on a trainer. I see 1000W+ on my head unit on the road, but not in data (lol).
Gear - Tacx Flux DD Turbo. Verfied against 4iiii Precision I ride with outside.
Info - Data from Stava - Zwift data mostly races. FTP is possibly a little lower since FTP test, as is my W/kg as carrying an additional KG more than I would like over winter. Pretty sure I can test those short 5 minute & lower efforts better as my data is generally from the end of race data, not 'fresh'.
Mine nicely balances tings!
It's my weight that varies more than my power! I said I would be about 73-74kg by the end of last year, that didn't happen. Working on getting it down by spring so I can be at 5w/kg (currently 4.7@ 20 min). Haven't done an FTP test since June, but I'm fairly confident my power is pretty much the same based on zwift races and workouts.
You're so naturally gifted Dan! When you consider from a W/kg perspective it would take me some solid training and ideally losing 4-5kg to get to 4w/kg (FTP of 300W & 75kg) from 250/260W & 78kg...
At a guess I'd need to be putting in 5+ hours of training a week to do it and probably the same to maintain it (alongside my 3 hours of commuting).
I guess that although you work away, when you do ride you really clock up the miles. You do very few 'junk' miles like I seem to clock up with my commuting. So you're usually around double my annual mileage & climbing figures in around 1/3 the number of rides...
Probably wouldn't say naturally lol
It may very well have been all the BMXing and skateboarding I used to do as a kid. With the latter you're pretty much jumping up and down all day, so that's leg training right there!
I try to structure things, but unpredictable worldwide travel really gets in the way.
It did cheer me up to find out today that from my two Ironman 70.3 events last year, I'm a silver level 'All World Athlete', meaning I finished (overall) in the top 5% of my age group, and ranked 31st in the UK!
That hopefully will help the motivation when I can't be bothered to ride to work after looking outside in the morning and it's dark, wet and windy!
I'm following a pretty structured plan this winter, hoping it's going to springboard me into the 3.6 - 3.7 w/kilo zone come May/June.
Also making changes to diet, trying to get more quality sleep etc.
Reading through the past couple of pages makes me feel like the Conor Dunne of the OCUK peleton!
Anyway, my first ever power test with a proper PM:
Username - #Chri5#
Age - 40 and a bit (too many youngsters around here!)
Height - 6'1
Weight - 84kg (Mrs Chris's mince pies are just too damn good)
5 second - 998w; 11.88w/kg
1 minute - 453w; 5.39w/kg
5 minute - 325w; 3.86w/kg
20 minute - 262w; 3.11w/kg
Gear - Assioma Duo PM pedals, Garmin 800, Kinetic Road Machine
Test - Sufferfest Full Frontal 4DP (will link a Strava workout once I've synced my Edge though I only share with followers by default). Have previous Full Frontal test results from 2018 but they are all virtual power so not sure of the relevance in comparing them.
Five second power surprised me with a figure that high. Weight will come down (though we've not even started the Christmas Cake yet!). Best I got to last summer was 80.3kg, so targeting 80kg again.
So you say you're not naturally 'gifted', yet after less than a few seasons of focussed training you're listed well within the top50 of 70.3 UK Triathletes. I'd dispute the lack of natural talent! You're just modest!
Carrying on the recent updated posts, my one is way out of date too! 2019 was blighted by bad health and injury from March until around August, but besides a cold I had around Sept/Oct, I've been making steady progress on recovering some of the ground I lost from March.
So from the past six weeks...
Height: No change... I hope!
4iiii, * were indoors during Zwift TT races, rest outdoors
Last Friday was the first time that my 60min power matched 95% of my 20min power (273W), but surprisingly, I improved my 20min power yesterday to over 300W.
Started the Zwift "TT Tune-Up" plan last Monday, first bit of structured training I've undertaken, bit dull at times last week but hoping it improves my power numbers and makes me feel a lot more ready for the "outdoor season" this year... Last year I did far too many sub 60min turbo sessions, which improved my 20min power, but my 2018 endurance had pretty much vanished.
Edit: Seems I'm actually losing some weight through more turbo sessions and some snack restraint, down to 76.9Kg the last two mornings with a decent for me > 58.6% hydration level, long may this steady weight (MAMIL spare tyre fat) loss continue and hopefully power numbers don't decrease too!
Does anyone have any targets for the year? I’d like to get to 4w/kg (currently 3.7ish) as well as running a bit faster. I’m going to follow the British Cycling eRacing training plan once TdZ20 is over
All based on tt results really which power, weight and aero will all be a factor in!
Hmm, ramp test plus scales tells me I’ve got a bit further to go! Still, I can lose 2kg by just riding again and I should be able to find 10w gets me back to 3.75
Last night I did a Zone recalibration test as I am leaving my coach from next month. The protocol is quite different to an FTP or similar test trying to define a full range of zones rather than just a specific number and the protocol is as follows:
30 minute warm up, building up through the zones as you go, finished with a 1 min threshold, then 5 minute recovery.
Then two 6 second sprints with a minute recovery between, 5 minutes easy again, then into an all out 3 minute effort.
This is followed by 30 minutes easy z1/2 pedalling, then two minutes at threshold to wake you back up, 5minutes easy and then into a 14 minute all out effort, with a 10 minute warm down.
I managed to push 391W for the 3 minute effort and then followed that up with a 327W 14 minute effort. Pretty happy as this time last year, although the testing was different I only managed 319W and 298W on two 12 minute efforts.
Had a power meter a touch over a month now so thought I'd pluck some figures from wattsboard. Yet to bother doing an FTP test. Too lazy.
I figured if I write some figures down I might be tempted to improve them...
Username - Lethal`
Age - 28
Height - 5ft 9in
Weight - 70KG
FTP (60min) - 274w FTP W/KG - 3.9
CP (20min) - 299w CP W/KG - 4.27
5min - 397w
1min - 560w
5sec - 861w
1sec - ~900w (1238w on wattsboard but pretty sure that was an error...)
Gear - 4iiii Precision 2.0 left-side
I’d like to do a sub 20 ten mile TT this year but will need some serious watts, and/or driving to the lakes to cheat and do it on the Levens course. Realistically, under 20:30 on the local course.
I did 20:46 last year, the best I could have hoped for would have been about 20:35.
My training has been better so far this year but we all know it’s easy to get derailed with work/illness/life and then spend a month getting back to where you were.
Numbers, I’ll need about 320-330w I estimate to achieve this, approximately 4w/kg, but a few kilos over won’t make any odds here.
Separate names with a comma.