Bike Forums

Bike Forums (http://www.bikeforums.net/forum.php)
-   "The 33"-Road Bike Racing (http://www.bikeforums.net/33-road-bike-racing/)
-   -   Just started training with Power? Post your questions/comments here! (http://www.bikeforums.net/33-road-bike-racing/488667-just-started-training-power-post-your-questions-comments-here.html)

ridethecliche 11-28-08 03:22 PM

Quote:

Originally Posted by C Law (Post 7930838)
Yeah, in retrospect I did not warm up 'hard' enough. But since it was my first test, I really didn't know what L2 was.

I was hoping it was a good starting point to structure some workouts from. I'll retest at the end of Jan. and see where I'm at.

Since you're still supposed to be building base, I'd probably just start doing SST intervals and even if your FTP is wrong, working at about 90% will give you a benefit since you'll still be at the SST zone. Also, you'll be able to go a little harder if you can maintain it for 60-90 minutes.

You'll still see tons of benefits, and you can see what data ranges you've been doing and looking at your IF to see if your FTP is terribly off.

Do try the MAP test tomorrow though. It takes 15-20 mins of warmup 5-10 mins for the test and then a warmdown. Not bad, and it'll give you another view of whats going on.

They're a lot easier mentally as well.

C Law 11-28-08 04:37 PM

any links to the MAP test?

ridethecliche 11-28-08 04:44 PM

Quote:

Originally Posted by C Law (Post 7931307)
any links to the MAP test?

Here's a program: http://www.cyclecoach.com/index.php?...=96&Itemid=117

And here's the description of the test: http://www.cyclecoach.com/index.php?...=70&Itemid=112

ridethecliche 12-02-08 05:58 PM

So has anyone got any news to share?

Come on noobies :)

umd 12-02-08 06:51 PM

Quote:

Originally Posted by ridethecliche (Post 7952606)
So has anyone got any news to share?

I've been feeling my workouts were getting easier, so after my SST and hammerfest rides today were both higher power than expected, I bumped up my FTP to 280 in WKO. At 280, altogether that's about 2 hours at .9 IF with a TSS of about 170.

Morning SST, 1:12 @ .87 IF:
http://www.photoscene.com/kimandsteve/images/4367.png

Lunchtime hammerfest, 0:54 @.93 IF:
http://www.photoscene.com/kimandsteve/images/4368.png

Also my SST this morning had my best 60 minute power (at 228 AP/243 NP) since I got the PM, finally giving me a decent showing in the e-wang chart. By my FTP tests I should be much higher but I don't much feel like an hour long TT this time of year...

http://www.photoscene.com/kimandsteve/images/4369.png

kudude 12-02-08 07:46 PM

well, i tried doing some 1 minute intervals yesterday after a 5 minute warmup (oops). I also hadn't ridden in 6 days, and was EXHAUSTED from the thanksgiving weekend/travel.

worst. intervals. ever. also, my headunit died 30 minutes into the ride (forgot to charge it), so at least I don't have too much evidence of probably not cracking 400 for a full minute.

furiousferret 12-02-08 08:12 PM

Question for Powertap owners: Does the Pro hub have the ability to swap from Campy to Shimano?

Also, besides weight, is there any reason to get the SL over to the Pro?

kudude 12-02-08 08:30 PM

nevermind - 512 W for 1 minute on the "good" one that shot me for the rest of the ride. still not great, but 6.64 W/kg -- weak and all, but it could be worse.


furriousferret - i may have to copy your sig (the weight part anyway).

Psimet2001 12-02-08 09:29 PM

Thanks for the thread. Picked up an old used powertap about a month ago and after building it into a new wheels I finally started riding it. Love the idea of power, but I'm just f'n lost.

I'm a nerd, but I just can't get myself to read everything I am supposed to and figure out what I should be doing. Those other forums are great, but the navigation is pretty confusing for me and I guess I'm not invested enough to figure out where to start reading.....

....it's a lot of data.

furiousferret 12-02-08 09:30 PM

Quote:

Originally Posted by kudude (Post 7953493)
furriousferret - i may have to copy your sig (the weight part anyway).

Have at it...

(I should update it, but I'm up a pound..ssshh)

kudude 12-02-08 09:39 PM

Quote:

Originally Posted by Psimet2001 (Post 7953823)
Thanks for the thread. Picked up an old used powertap about a month ago and after building it into a new wheels I finally started riding it. Love the idea of power, but I'm just f'n lost.

I'm a nerd, but I just can't get myself to read everything I am supposed to and figure out what I should be doing. Those other forums are great, but the navigation is pretty confusing for me and I guess I'm not invested enough to figure out where to start reading.....

....it's a lot of data.

ride with it for a couple of weeks without thinking about it. download the data and don't worry about it. the nerd in you will slowly take over

ridethecliche 12-02-08 09:48 PM

Quote:

Originally Posted by Psimet2001 (Post 7953823)
Thanks for the thread. Picked up an old used powertap about a month ago and after building it into a new wheels I finally started riding it. Love the idea of power, but I'm just f'n lost.

I'm a nerd, but I just can't get myself to read everything I am supposed to and figure out what I should be doing. Those other forums are great, but the navigation is pretty confusing for me and I guess I'm not invested enough to figure out where to start reading.....

....it's a lot of data.

Coggan and CO's book 'Training with Power'. It's on my to do list for winter.

Honestly, just ride with the damn thing. Get used to seeing what numbers relate to what efforts for you. Learn to see where you blow up and where you can hold it while it's still difficult. It's the off season, work on the range where you can hold it but it's still hard. This is 'SST', from what I understand.

After you've done this for a while and have some data, then try doing an FTP test such as a MAP test, 20 min tests, hour TT, etc.

Don't try to analyze the data yet. If you really want an FTP 'guesstimate' check out the links for MAP testing and do that and take 72-75% of your last minute's average power.

Psimet2001 12-02-08 11:20 PM

Yeah, I'm just trying to ride with it. Doing some easy riding so the numbers look weird anyway.

Was doing a trainer class tonight with our team and our "captain" is a Training Bible coach/Cat1 and he looked over in the middle of an interval and said, "what's your powertap say right now?"...in front of everyone (room full of 1/2/3's exclusively).

I felt like he just asked, "how long is your penis?" I felt that way even though I don't understand what the numbers mean for me yet.

What sucked worse is that we were just doing spinning work and I was slacking on the tension at that moment.

I'm a wussy.

ridethecliche 12-03-08 12:21 AM

So, what did it say?

ljrichar 12-03-08 06:27 AM

Quote:

Originally Posted by Psimet2001 (Post 7954378)
Was doing a trainer class tonight with our team and our "captain" is a Training Bible coach/Cat1 and he looked over in the middle of an interval and said, "what's your powertap say right now?"...in front of everyone (room full of 1/2/3's exclusively).

I felt like he just asked, "how long is your penis?" I felt that way even though I don't understand what the numbers mean for me yet.

I'm a wussy.

That's f'n hilarious.

ridethecliche, I have the Coggan book but no powermeter you have the SRM but no book, let's say we trade for awhile. Thanks.

Apus^2 12-03-08 06:29 AM

I read training with power in three days (I haven't read the racing chapter yet, though).

Here is what has helped me the last few weeks:

Read the book.
Ride around with the p-tap, just to see how it reacts, what the wattages mean/feel like.
Test yourself.
Begin to use the p-tap to train.

Psimet2001 12-03-08 06:33 AM

Quote:

Originally Posted by ridethecliche (Post 7954563)
So, what did it say?

:o - 8 1/2 errr.....um....just under 200. (190-ish). If Campy goes to 11 I must go to ....uh...5.

I know my LTHR and I was still under it (seemed raised last night as well - lots of caffiene maybe?). We were doing 5 minute high cadence intervals.

Apus^2 12-03-08 06:36 AM

By the way, all yall with p-taps. How many seconds do yall use for averaging Power, Speed, Cadence and Heart Rate (Slow/Regular/Fast)?

Psimet2001 12-03-08 06:59 AM

Quote:

Originally Posted by Apus^2 (Post 7955064)
By the way, all yall with p-taps. How many seconds do yall use for averaging Power, Speed, Cadence and Heart Rate (Slow/Regular/Fast)?

I strictly use firsts...not seconds.



(meaning...whatever it was set at when I got it....waiting to see the responses)...

C Law 12-03-08 07:26 AM

Quote:

Originally Posted by Psimet2001 (Post 7953823)
Thanks for the thread. Picked up an old used powertap about a month ago and after building it into a new wheels I finally started riding it. Love the idea of power, but I'm just f'n lost.

I'm a nerd, but I just can't get myself to read everything I am supposed to and figure out what I should be doing. Those other forums are great, but the navigation is pretty confusing for me and I guess I'm not invested enough to figure out where to start reading.....

....it's a lot of data.

I am about 2 months in, in your same situation.


For the first month I read the Allen/coggan book. and rode around with the powertap seeing what 150w, 200w, 250w, 300w, etc.. felt like. After another couple of weeks I did my 20 minute test to get my 105% FTP estimate.

the book really lays it out pretty well. Enough so that even a MTBer like myself can understand.

just started doing SST this week.

tanhalt 12-03-08 09:54 AM

Quote:

Originally Posted by Apus^2 (Post 7955064)
By the way, all yall with p-taps. How many seconds do yall use for averaging Power, Speed, Cadence and Heart Rate (Slow/Regular/Fast)?

Power = 5s or it's WAY too jumpy, any longer than that and if you're trying to hold a steady power you're going to be over/undercompensating since the average reacts too slow.
Speed = 1s, bicycles don't accelerate/decelerate very quickly ;)
Cadence = never look at it, whatever it was set at when I got it
HR = Don't care...I don't wear a strap anymore :)

umd 12-03-08 11:01 AM

Quote:

Originally Posted by tanhalt (Post 7956022)
Power = 5s or it's WAY too jumpy, any longer than that and if you're trying to hold a steady power you're going to be over/undercompensating since the average reacts too slow.
Speed = 1s, bicycles don't accelerate/decelerate very quickly ;)
Cadence = never look at it, whatever it was set at when I got it
HR = Don't care...I don't wear a strap anymore :)

4 power meters and no HR... :innocent:

dmotoguy 12-03-08 11:22 AM

I only wear the hr strap if I'm on the trainer... it doesnt work much on the road..

waterrockets 12-03-08 11:26 AM

+1 to 5s power averaging.

Psimet2001 12-03-08 11:41 AM

*scribbling notes* - finally something that makes sense that I can go and actually do.


All times are GMT -6. The time now is 11:39 AM.