Cat 5s: How much are you training and what's your power?
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Cat 5s: How much are you training and what's your power?
I'm curious as to how many hours per week you're training or how many miles, and what your FTP and other power numbers are if you have a power meter.
I'm just another 40 year old guy trying to stay fit, and I've been doing triathlons for the last couple of years. The cycling's my favorite and I'm best at it, so this year I'm trying to do some cycling races as well. I've been averaging about 20-25 hours per month on the bike, around 400-500 miles per month.
I hope to increase my power numbers this year, as my FTP's somewhere around 250-260 currently and I'm a not-so-light 180 lbs. I'm muscular and my peak and 5s numbers are pretty decent (somewhere north of 1100), so I hope I have the potential to increase the FTP numbers with more training.
Anyway, I've done a couple of criteriums so far this year, came in sixth in one and ended up OTB and got pulled in the other, due more to dumb racing tactics than anything else. I figure the tactics will come with experience.
I figure everybody loves to tell somebody else what to do..here's your chance to give me advice. No, I probably won't take all of it.
I'm just another 40 year old guy trying to stay fit, and I've been doing triathlons for the last couple of years. The cycling's my favorite and I'm best at it, so this year I'm trying to do some cycling races as well. I've been averaging about 20-25 hours per month on the bike, around 400-500 miles per month.
I hope to increase my power numbers this year, as my FTP's somewhere around 250-260 currently and I'm a not-so-light 180 lbs. I'm muscular and my peak and 5s numbers are pretty decent (somewhere north of 1100), so I hope I have the potential to increase the FTP numbers with more training.
Anyway, I've done a couple of criteriums so far this year, came in sixth in one and ended up OTB and got pulled in the other, due more to dumb racing tactics than anything else. I figure the tactics will come with experience.
I figure everybody loves to tell somebody else what to do..here's your chance to give me advice. No, I probably won't take all of it.
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You're on the right track.
As a triathlete moving to roadieville, the best advice I can give you is to work on intervals intervals intervals. Lots of triathletes show up to races and group rides, and have no problem hanging in a 25mph paceline, but when the 30mph surge comes - they get dropped.
Intervals are your friend, long ones, short ones, jumps and slow wind ups. You're not riding a lot of miles, and there are many CAT-5s who ride twice as much - but you can make the most of your time on the bike with lots of intensity work. In fact, as a 4/5 you don't NEED a whole gang of miles, you just need to be able to ride hard for 1-2 hours, as most RRs don't exceed 50ish miles, and crits are generally 30-50 minutes.
Since you're rocking the powermeter already, buy CyclingPeaks WKO+, Training and Racing with a Power Meter and the Cyclists Training Bible. They'll set you on the right track.
Oh yeah, and eat a lot while you're in RRs. Thats my new "thing." Watch your power meter during a 40 mile hard effort, and I'd bet you're bumping up on 1700-2000 calories, as we're about the same weight, and those are the numbers I see. Before I got into power training I'd never even thought about trying to replace even half of that many calories during my races. Train yourself to handle slugging down the electrolyte drink, bars and gels and you just might stay fresher during the final kick of the race.
As a triathlete moving to roadieville, the best advice I can give you is to work on intervals intervals intervals. Lots of triathletes show up to races and group rides, and have no problem hanging in a 25mph paceline, but when the 30mph surge comes - they get dropped.
Intervals are your friend, long ones, short ones, jumps and slow wind ups. You're not riding a lot of miles, and there are many CAT-5s who ride twice as much - but you can make the most of your time on the bike with lots of intensity work. In fact, as a 4/5 you don't NEED a whole gang of miles, you just need to be able to ride hard for 1-2 hours, as most RRs don't exceed 50ish miles, and crits are generally 30-50 minutes.
Since you're rocking the powermeter already, buy CyclingPeaks WKO+, Training and Racing with a Power Meter and the Cyclists Training Bible. They'll set you on the right track.
Oh yeah, and eat a lot while you're in RRs. Thats my new "thing." Watch your power meter during a 40 mile hard effort, and I'd bet you're bumping up on 1700-2000 calories, as we're about the same weight, and those are the numbers I see. Before I got into power training I'd never even thought about trying to replace even half of that many calories during my races. Train yourself to handle slugging down the electrolyte drink, bars and gels and you just might stay fresher during the final kick of the race.
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I started cycling in September 2006. Here are my numbers:
5sec - 14.74 w/kg
1min - 7.11 w/kg
5min - 3.63 w/kg
FT - 3.07 w/kg
5sec - 14.74 w/kg
1min - 7.11 w/kg
5min - 3.63 w/kg
FT - 3.07 w/kg
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how much am I training?
Enough
lots of intervals
Enough
lots of intervals
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Around 15 hrs per week, 400 km-ish
FTP 4.48 w/kg
5 min 5.39 w/kg
Less than that, I'm a sad specimen of 14.39 w/kg in the 5 sec range.
FTP 4.48 w/kg
5 min 5.39 w/kg
Less than that, I'm a sad specimen of 14.39 w/kg in the 5 sec range.
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Originally Posted by NomadVW
Around 15 hrs per week, 400 km-ish
FTP 4.48 w/kg
5 min 5.39 w/kg
Less than that, I'm a sad specimen of 14.39 w/kg in the 5 sec range.
FTP 4.48 w/kg
5 min 5.39 w/kg
Less than that, I'm a sad specimen of 14.39 w/kg in the 5 sec range.
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Originally Posted by NomadVW
Less than that, I'm a sad specimen of 14.39 w/kg in the 5 sec range.
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Originally Posted by Snuffleupagus
True, but you're freakin Gozirra! with the FTP - and who needs to sprint if you're 10 minutes off the front
Originally Posted by DrPete
If you're a cat 5 with those numbers, you won't be for long if you know how to stay upright.
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Well, I was a Cat 5 not too long ago. My peak wattage is about 1400 and I'm about 135 lbs. To give you an idea of what this equates to in a Cat5 pack, I could usually move from halfway back in a group of about 30 to the top 5 on the final stretch in a sprint lap.
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Originally Posted by NomadVW
We'll see! First race in 31 days and counting....
I don't think I'd have to be a cat 5, but because I race in Japan, I can't get races that count for upgrade. So, next February I'll be in DC with you Dr Pete, trying to get out of the 5's and up to the 3's where you'll be, right?
I don't think I'd have to be a cat 5, but because I race in Japan, I can't get races that count for upgrade. So, next February I'll be in DC with you Dr Pete, trying to get out of the 5's and up to the 3's where you'll be, right?
Seriously, though... In your first race, just attack with 5 minutes to go and don't look back. You'll more than likely win, because there won't be many (if any) 5's that can hang with your stuff.
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I ride between 9 and 12 hours per week with a rest week every 3rd or 4th week. Cat5 power levels are bound to be all over the board because you have FTP freaks like NomadVW who are just biding their time until they can upgrade to Cat2.
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sat on my ass for a couple years, then bought a bike june 06 and havnt been able to stay off since. first race ever in 2 weeks! crossing fingers i dont go otb in men's C. but anyway, these numbers are from last month. havnt been able to conduct any accurate tests as of late since the weather is so terrible ive been stuck on the trainer everyday:
FT - 3.92
5 min - 4.71
5 sec - 16.37
never did get around to testing my 1 min power
FT - 3.92
5 min - 4.71
5 sec - 16.37
never did get around to testing my 1 min power
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Originally Posted by EdZ
Well, I was a Cat 5 not too long ago. My peak wattage is about 1400 and I'm about 135 lbs. To give you an idea of what this equates to in a Cat5 pack, I could usually move from halfway back in a group of about 30 to the top 5 on the final stretch in a sprint lap.
To put things in perspective, I ride with a guy who is one of the strongest sprinters in the region (NC/SC/VA/GA), and he maxes out at 1520 watts at 78kg. Went from 4-2 in a season like nothing.
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Originally Posted by NomadVW
Around 15 hrs per week, 400 km-ish
FTP 4.48 w/kg
5 min 5.39 w/kg
Less than that, I'm a sad specimen of 14.39 w/kg in the 5 sec range.
FTP 4.48 w/kg
5 min 5.39 w/kg
Less than that, I'm a sad specimen of 14.39 w/kg in the 5 sec range.
Lessee..all I need to do is increase my FTP to 362, a mere 40% increase. I should be able to do that by next week if I train hard, right?
That or chop off a leg. Of course, that might affect my pedal stroke somewhat.
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Originally Posted by Snuffleupagus
According to the oft quoted power charts, that puts you in the mid range of international pro sprint wattage...
To put things in perspective, I ride with a guy who is one of the strongest sprinters in the region (NC/SC/VA/GA), and he maxes out at 1520 watts at 78kg. Went from 4-2 in a season like nothing.
To put things in perspective, I ride with a guy who is one of the strongest sprinters in the region (NC/SC/VA/GA), and he maxes out at 1520 watts at 78kg. Went from 4-2 in a season like nothing.
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So, if you don't mind me asking do you train specifically for sprinting, or are you just built for it? If you do target it - what do you do?
Also, could you upload a file of a sprint workout? Be interesting to see what you're doing, as the numbers you're putting out are seriously strong enough to regularly win on the NRC circuit.
Also, could you upload a file of a sprint workout? Be interesting to see what you're doing, as the numbers you're putting out are seriously strong enough to regularly win on the NRC circuit.
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Originally Posted by Snuffleupagus
So, if you don't mind me asking do you train specifically for sprinting, or are you just built for it? If you do target it - what do you do?
Also, could you upload a file of a sprint workout? Be interesting to see what you're doing, as the numbers you're putting out are seriously strong enough to regularly win on the NRC circuit.
Also, could you upload a file of a sprint workout? Be interesting to see what you're doing, as the numbers you're putting out are seriously strong enough to regularly win on the NRC circuit.
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Originally Posted by DrPete
The "about 1400" line is a slight hint that there may be some BS being shoveled.
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Originally Posted by stea1thviper
he probably means 1400 watts 1 second instantaneous max. which of course is not a good estimate for 5s wattage. heck, my 1s instantaneous max is 1260ish, but my 5s is 1113. still tho, 1s at 1400 watts for a 135lb rider is still a little questionable?
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Originally Posted by KendallF
<Gets the calculator out>
Lessee..all I need to do is increase my FTP to 362, a mere 40% increase. I should be able to do that by next week if I train hard, right?
That or chop off a leg. Of course, that might affect my pedal stroke somewhat.
Lessee..all I need to do is increase my FTP to 362, a mere 40% increase. I should be able to do that by next week if I train hard, right?
That or chop off a leg. Of course, that might affect my pedal stroke somewhat.
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Originally Posted by NomadVW
Weight loss is a big player. I started the off season at 185lbs and am now 170. I've increased FTP from 310 to 345.
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Originally Posted by NomadVW
Weight loss is a big player. I started the off season at 185lbs and am now 170. I've increased FTP from 310 to 345.
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Originally Posted by Snuffleupagus
So, if you don't mind me asking do you train specifically for sprinting, or are you just built for it? If you do target it - what do you do?
Also, could you upload a file of a sprint workout? Be interesting to see what you're doing, as the numbers you're putting out are seriously strong enough to regularly win on the NRC circuit.
Also, could you upload a file of a sprint workout? Be interesting to see what you're doing, as the numbers you're putting out are seriously strong enough to regularly win on the NRC circuit.
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my FTP was 279 watts after month of no riding and lots of eating. Which put me right where I was at the end of summer which was 4 points shy of a cat 3 upgraded.
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