Road Cycling

My CP20 * 0.95 = 308w
My 60min as modeled by WKO4 PDQ = 292w
58mins on TT bike last Thursday = 284w
60mins test on turbo Tuesday night = 282w
Target power for National 25 on Sunday = 295w

Hell, I done 343w for 27mins last year and at that point I could not even contemplate 285w for 60mins!

I done a 6 week block of training 60min sustained power. I've done 5 actual 60min tests on turbo last 3 months and I still could not even consider nearing the figures given by *0.95. 95% of guys have never done a 60min test let alone trained for this sort of effort but still base their zones and abilities on this mis-calculation.

20min result * 0.95 should only be used by established pro's as VERY rough guideline. It's a ridiculous high estimation for most everyone else.
Best thing about it though is that TrainingPeaks shoots you a threshold increase notification when you do a power PB for 20mins and uses 20min*0.95, meanwhile, their WKO4 software has advanced beyond that nonsense many moons ago. They need to implement mFTP and the PDQ properly into TP Premium now, things have moved on, and for the vast majority these metrics and outputs would actually be very useful and usable (the problem is that they want even MORE money out of everyone....)

p.s. this not to take away from a superb effort by you Shadow, well done! This just my rambling about "legacy" calculations on power data.
 
My legs feel **** this morning, fingers crossed it's just an off day and they're good for tomorrows group ride(s).

Lethal` said:
Bt'win shorts tend to be my go to for shorter rides. Can't fault them for the £15-20 they cost.
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Shorts are very personal, I seem to be suffering more than previously for some reason so am considering trying some others.

I've found a week of commuting in my 'go-to' daily short (Castelli Evoluzione) is causing me some pain and tender areas so I think I need to move away from the KISS pad (have 5 pairs of them!). Wearing my previous 'best' shorts (Castelli Endurance X2) on longer rides I've found is now killing my sit bones and causing similar tender areas to the Evoluzione, just feel like the pad isn't quite thick enough for me or sits quite right (1 pair). Only switching to my Sportful shorts (Gruppetto) is giving me any respite, but with only 2 pairs I have to time my 'cycling wash' to have them available for my longer rides... The only explanation I can think of is my increased time riding and riding all through winter wearing Sportful Fiandre NoRain shorts (BodyFit pro pad). It's just highlighted (to me) how different the pads actually are. I didn't have this problem last year with the same change, but I was riding less.

I probably need to grab some Rapha next time they're in any kind of sale for under £100 to try them out. Although also tempted by the Castelli Volo as both the Volo jerseys I have are superb fits on me, the only thing putting me off is the KISS pad again. Le sigh. The cheaper Sportful shorts I have (Sportful Giro with Comfort Pro pad) are no better than the Evoluzione.

Vonhelmet said:
Apparently they are the same as the shorts that FDJ use, and if they can suck in them then so can I.
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As long as they're not also WHITE! :o :(

Vonhelmet said:
I sometimes wear black socks with white shoes. Come at me bro.
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Now you're going too far! I had such high hopes with the recent bike colour change (copying me!) ;) :o

merlin said:
So - slight dilemma now. The stock Trek wheels are really rigid and strong but weigh 200 grams per wheel more than my Fulcrum Racing wheels but the Fulcrum wheels are a little bit flexy - which ones would be best? Stiff and heavy or light and flexy?
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Trek wheels for track/serious fast riding, racing quattro for every day/training? 200g is nothing, eat a smaller lunch, go to the loo or have your hair cut for comparable weight saving...

Shadowness said:
Ride info - https://www.strava.com/activities/1016261102
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As again... EPIC power and riding, good work! :)
 
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I know the 20 min x 0.95 is only a guide. As it would state I should hold 338W for 60 mins. My best so far is 318W for 60 mins, but that was on a chaingang, and I wasn't going for that at all, that's just what I did.

I still have no regrets buying a PWM. It helped on my Spain trip massively, as I learnt to properly pace myself. And the importance of rest days, and sticking to Z1-Z2 power to recover.

Yes there's some 'chasing numbers' too, and I'm still getting my head around the plethora of data I know have.......
 
......and.....now I think about it......

It's a measure of progression too. Even if the results are 'non-realistic' in themselves, you can still use them as a comparison of how you rode x months ago etc.

If you average power for 20mins is steadily going up, surely you're getting stronger. Yeh?
 
Shadowness said:
......and.....now I think about it......

It's a measure of progression too. Even if the results are 'non-realistic' in themselves, you can still use them as a comparison of how you rode x months ago etc.

If you average power for 20mins is steadily going up, surely you're getting stronger. Yeh?
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Absolutely. I wasn't trying to suggest anything else. To be honest I was surprised by how high it was is all :)

When actually training FTP is a great guide for giving you target powers for your intervals. And as you say, it's nice to see numbers going up.
 
Providing your test conditions are consistent then an increase, is an increase! :D

Outside conditions being so variable, usually leads to people doing their FTP tests on the turbo in a much more controlled environment.

My FTP is 271 from the winter, I know I can ride harder than 270W for periods when out on the road but none of them would be near 20 minutes. Equally I know my sustained average power when out on the road is closer to 250W than 270W.

But stick me on the turbo and I seem to find power, I'm 'odd' as don't most people seem to lose power on the turbo?!
 
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It's also really useful to see you're power spread across different times too, obviously the power curve is the most useful for that.

I only noticed this section in Training Peaks not that long ago too. I'll happily take my 5-60 min power bordering on a Cat 2 racer (derisive cough!). But my short power times seem woeful!

My 1m power best is currently 488W and that's barely on the scale lol!

Need to improve my sprint powers too. 1196W is my highest peak to date :(

powerfigures.jpg
 
Agreed with the above, still have my FTP set at 320w despite being comfortable doing 360w+ for 20mins on the TT bike. 0.95*20min power wildly over estimates unless you have exceptional aerobic endurance.
 
xdcx said:
My CP20 * 0.95 = 308w
My 60min as modeled by WKO4 PDQ = 292w
58mins on TT bike last Thursday = 284w
60mins test on turbo Tuesday night = 282w
Target power for National 25 on Sunday = 295w

Hell, I done 343w for 27mins last year and at that point I could not even contemplate 285w for 60mins!

I done a 6 week block of training 60min sustained power. I've done 5 actual 60min tests on turbo last 3 months and I still could not even consider nearing the figures given by *0.95. 95% of guys have never done a 60min test let alone trained for this sort of effort but still base their zones and abilities on this mis-calculation.

20min result * 0.95 should only be used by established pro's as VERY rough guideline. It's a ridiculous high estimation for most everyone else.
Best thing about it though is that TrainingPeaks shoots you a threshold increase notification when you do a power PB for 20mins and uses 20min*0.95, meanwhile, their WKO4 software has advanced beyond that nonsense many moons ago. They need to implement mFTP and the PDQ properly into TP Premium now, things have moved on, and for the vast majority these metrics and outputs would actually be very useful and usable (the problem is that they want even MORE money out of everyone....)

p.s. this not to take away from a superb effort by you Shadow, well done! This just my rambling about "legacy" calculations on power data.
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Also, I thought the National 25 was in August??
 
Realised it's only a couple of weeks until L'Etape Wales so no chance I'll do it this year... Maybe next year! Think the Velothon is later in the year? Might see about grabbing a place for that instead. Was clicking around and noticed a familiar face, my ex-neighbour has ended up as a background on a training page (might have mentioned it before), his face is pretty lol (climbing devils elbow/staircase).

Anyone from the south-west seen/heard about The Smuggler Sportive? Looks like a fun concept and idea. I'll admit the 'booty climbs' are what attracted me! (optional extra climbs, if you complete you get a beer token for 'free' beer!) :D
 
Got a metric century in mind for tomorrow. Just over 1000m of climbing, so pretty manageable given my legs are still mullered from running the other day. I'm going to ride my new bike, so it'll be my first metric on that. It's got a 32t on the back so I can bail out good and proper if it comes to that!
 
You'll probably find that your cycling isn't as impacted from running as you expect. After a few miles they'll loosen up and not be too bad.
 
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