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Old 07-13-09, 09:51 PM   #1076
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This is a zone 2 ride captured by a Garmin (which I have used only a couple of times).
I don't have an explanation for the spike in power at about 17'. I do remember coming to a full stop (at a stop sign) and starting again using a high gear and accelerating quickly, but I'm pretty sure I cannot produce 1,900 watts!
Are the Garmin units prone to interference? (I never saw anything like this with th PT computer). Does someone know what can explain this?

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Old 07-14-09, 04:28 PM   #1077
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Ok, I have my srm data from a race today, but, my warmup and post race data are in the downloaded file as well. Is there a straight forward way to isolate just the race data so that I may analyze it? I have the SRM software and the trial version of WKO+. The way some folks have written about WKO+, I'm guessing it might be easier with this program. Thanks!!!!
My guess is, you've figured this out by now, but just in case you haven't. In the Graph screen on WKO+, highlight the part of your ride you want to isolate, by clicking on the start and dragging the mouse to the finish. With your race data highlighted, go to "Edit ->Create Range". You will now have your race, interval or whatever you want to see, in it's own range. When you click on that range on the left side (where it shows your peak 1 minute, etc., you will get the average power, normalized power, TSS, etc. just for that selection.
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Old 07-15-09, 08:19 AM   #1078
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Cross Post from Training Status thread since I'm trying to figure this out:

New 1 min record at 560W.
New 20 sec record at almost 1000W. It was 970, I missed it by 1 sec. Previous best was 1kw for 15 secs.
New 30 sec record at almost 900W (892 for 29 secs).

I guess my sprint is coming along and it's more of a drag race style drawn out sprint than anything else. This was all from sprinting into a stiff headwind. The race was pretty windy.


I'm a bit confused about what to make of this, but my NP for the 40 min crit was 292W (227AP).

20 Min AP is 248, NP is 324.
30 Min AP is 237, NP is 305.

My LT was tested to be 255 a couple of months ago, I'm guessing it's gone up a little bit, but I'm wondering if the NP from this training crit tells me anything. I'm guessing the numbers are pretty meaningless because of the huge VI (1.3ish).

I don't think I have a 280/290 FTP.

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Old 07-15-09, 08:56 AM   #1079
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I don't think 40 minutes is close enough to an hour to use 290. I would not be surprised if it was 270 or so though. You should do the MAP test again...
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Old 07-15-09, 09:02 AM   #1080
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I don't think 40 minutes is close enough to an hour to use 290. I would not be surprised if it was 270 or so though. You should do the MAP test again...
Yeah, I'll hit up the MAP test in a bit.

Unfortunately, setup is hard where I'm staying for the summer, so I might have to do it at a friend's place.

He wants to know where around his threshold is for kick and giggles, so i figure he could do a MAP test to get an estimate as well.

Thanks for the input.

I was mostly just surprised by the fact that there was such a huge difference between AP and NP. That's never really happened to me before.
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Old 07-15-09, 09:53 AM   #1081
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There's always the 3' test. No trainer needed
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Old 07-15-09, 09:58 AM   #1082
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I was mostly just surprised by the fact that there was such a huge difference between AP and NP. That's never really happened to me before.
I have a ride with a lot of short hills and the NP for the hard part in the middle is usually through the roof. Last week it was 341 for 33 minutes, but the full hour was only 303... The VI was huge (1.4), as the AP was only 217.
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Old 07-15-09, 10:23 AM   #1083
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Today is a proud day. I used up a head unit battery.

So excited to remember that Saris included a spare battery with the PT packaging.
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Old 07-15-09, 02:46 PM   #1084
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There's always the 3' test. No trainer needed
Meh. Even if I retested, it wouldn't really change anything. My coach just keeps upping the wattage on my LT intervals. He now wants them to be between 240-265. I need to start digging deeper.
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Old 07-15-09, 07:43 PM   #1085
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rtc... how much do you pay for your coach?
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Old 07-15-09, 08:44 PM   #1086
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anybody using multiple powertaps...like one on alum. rims, another on deep section rims, and another on a disc?
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Old 07-16-09, 12:56 AM   #1087
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ok, I have a question for you guys, it might be obvious, but anyway.

in wko I took a look at the "power distribution last 28 days" chart,

I have a huge column in AR, 38.8% to be hoest. I do ride to a cafe to meet the training bunch and I do ride this 7-8km in about 40 minutes on purose, I spin away in a very small gear and get my legs warmed up, eat some fruit and a power bar or gel, you know? and on the way home I more or less do the same thing, just roll home, usually sitting up hands off the bars enjoying life.

So a good 4 hour ride is really 2.5 hours and the rest just "commutting".

Should I cut these times out? it's at 38.8%

wow, vo2max is only 7.4% which is the lowest, while after AR at 38.8% in second is AC 20.6%.
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Old 07-16-09, 06:11 AM   #1088
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No reason to cut out the active recovery time (either by ignoring it or not riding it). It's still training stress, so it's best if it's accounted for when considering ATL and CTL. Of course, there's not much training benefit to AR, so you might look into bumping it up into the endurance zone for those commutes and cafe rides. Depends on your overall load though.

Regarding the VO2Max note, if that's not one of your race limiters, then I wouldn't worry about it. I don't have WKO in front of me, but 7.4% sounds like a lot. 20.6% for AC just has to be wrong. Are you sure you have your FTP set correctly?
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Old 07-16-09, 06:52 AM   #1089
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anybody using multiple powertaps...like one on alum. rims, another on deep section rims, and another on a disc?
I have 2 PTs... one on 27mm alloy rims and another on 58mm carbon rims.
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Old 07-16-09, 06:56 AM   #1090
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in wko I took a look at the "power distribution last 28 days" chart,

wow, vo2max is only 7.4% which is the lowest, while after AR at 38.8% in second is AC 20.6%.
i have a similarly high AR % and VM% < AC%; I think hills are the reason; I've got lots of them; a VM effort on rollers might mean spending time in TH/VM/AC

i spent a week riding in a flat part of the country and was impressed by how I could pick a wattage and just hold it...until the wind kicked in

i compared my power dist. chart with training zones to my the power dist. with auto. bins at 20 W. I found that I spent 43% of my time in AR on the training zone chart versus 21% of my time in AR on the auto. bins chart. wtf? my perception is that the 21% report is more realistic
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Old 07-16-09, 06:59 AM   #1091
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I have 2 PTs... one on 27mm alloy rims and another on 58mm carbon rims.
do you TT? if so, are the 58mm rims meeting your needs?
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Old 07-16-09, 07:10 AM   #1092
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I've never done a TT, but I love the 58mm wheels. They are definitely heavier than the 27s, not climbing wheels at all, but they are great for flat RRs and crits.
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Old 07-16-09, 07:24 AM   #1093
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I am positive this question has been answered before, but I am going to throw it out there anyways.

How do you do your 20 minute-threshold FTP intervals? My FTP is 260, which that is what I strive to maintain on my display for watts at any give time. When the interval is over and I am analyzing in WKO, my power for that interval is always at 240-250 due to some stopping/slowing for lights or whatnot. I am limited in my 6 mile straight runs with no signals in the Atlanta area that are not either an hour away or too rolling of a terrain.

So when you do the intervals are you shooting for the average to be your FTP or just your FTP now? The 20 minute intervals are the only ones that I have a problem with as I have plenty of 1 minute, 2 minute and 5 minute runs where I know I will not have to stop and unless I punk out I will be right in the zone.

Last nights 20 minute intervals-
Interval 1-245 watts
Interval 2-252 watts
Interval 3-246 watts
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Old 07-16-09, 07:27 AM   #1094
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I am positive this question has been answered before, but I am going to throw it out there anyways.

How do you do your 20 minute-threshold FTP intervals? My FTP is 260, which that is what I strive to maintain on my display for watts at any give time. When the interval is over and I am analyzing in WKO, my power for that interval is always at 240-250 due to some stopping/slowing for lights or whatnot. I am limited in my 6 mile straight runs with no signals in the Atlanta area that are not either an hour away or too rolling of a terrain.

So when you do the intervals are you shooting for the average to be your FTP or just your FTP now? The 20 minute intervals are the only ones that I have a problem with as I have plenty of 1 minute, 2 minute and 5 minute runs where I know I will not have to stop and unless I punk out I will be right in the zone.

Last nights 20 minute intervals-
Interval 1-245 watts
Interval 2-252 watts
Interval 3-246 watts
I don't think it's a big deal if you're missing the intervals by 10ish watts as you seem to be. If anything, that means that you'll be able to do them without burning yourself out a little. 3x20 min intervals are nutso. The last time I did them was in april!

All my LT/Threshold intervals are less than 20 mins now. Same benefit, but mentally much less taxing. If you need to break them up into 4x15 min at 260 then go for it.

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rtc... how much do you pay for your coach?
Can't really disclose because it's through a team discount.

His regular rate is around 200 a month for 'full' coaching, and that includes all the testing and such. He emails me a weekly schedule, and calls and such.

His office is also about 2 secs from where I live and work, and he helped my collegiate team get organized so I owe him big time. Nice guy.

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Old 07-16-09, 07:28 AM   #1095
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Are you sure you have your FTP set correctly?
I wondered why it would matter, then I realised that I had never changed the values in the training zones when I began using wko.

I did set them in the srm pcv, didn't even think to check otherwise.

I'll have to work this out now. Cheers.

Oh yeah, I spend lots of time warming up & down with the bike on rollers, keeping it below or around 200 watts, before I do some leg speed with my track bike. That has to start adding up too.
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Old 07-16-09, 07:54 AM   #1096
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Yep, WKO bases zones off of FTP (or MAP, depending on how you set it)
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Old 07-16-09, 07:59 AM   #1097
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So when you do the intervals are you shooting for the average to be your FTP or just your FTP now? The 20 minute intervals are the only ones that I have a problem with as I have plenty of 1 minute, 2 minute and 5 minute runs where I know I will not have to stop and unless I punk out I will be right in the zone.
i have the same situation. i've found 1.2 mile loop around an arena and it's got a hill (of course). i have to go into VM and AC ranges to hit my average threshold. keeping the watts up on the downhill takes planning and effort. there's one turn where i have to stop pedaling and another where i slow. i figure that i race on hills so i might as well train on hills

i tested another loop recently that is flat and i was able to hold 300+ W for 2 laps in a short test; the loop has to be clear of cars for this to work
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Old 07-16-09, 08:20 AM   #1098
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If you do the intervals with hands on the tops you can get more wind resistance. Should slow you down about 1mph as well.
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Old 07-16-09, 08:39 AM   #1099
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Anyone else find they get lower LT wattages on really humid days? I had sun showers this morning and was about 2-4% lower than what I was expecting to see. Even after 20 minutes of AR at the end I was still soaked in sweat.
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Old 07-16-09, 09:05 AM   #1100
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Body's running hotter than usual when you can't sweat.

That's why performance is really good on days when it's a little cool out.
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