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Old 08-11-09, 05:56 AM   #1326
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Quote:
Originally Posted by ridethecliche View Post
Friel claims that it takes up to 7 years for an athlete's body to make all the necessary adaptations on the cellular level. I'm okay with this being one build season out of many. I've already had a good season thus far, so I'm pretty content with how everything is going.

My CTL has been pretty stagnant around the 75 range lately. I'm going to try and build up as you recommend, but I have a feeling that I'm going to have a hard time getting over 80 or 85 tops. Lets see

Besides, I plan on messing around in the mud ala cross later this year as a break. It's going to be a blast!

Thanks again!
No prob, have you been reading his blog? The last two entries are on peaking, lots of valuable info. http://www.trainingbible.com/joesblog/blog.html

+1 on the cross, I wanna try it too. Come out to western mass, we've got lots of races around here in the fall.

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Originally Posted by kensuf View Post
This just needs to be repeated.
Thanks ^^
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Old 08-11-09, 08:18 PM   #1327
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A couple graphs for y'all to check out. This is my PMC. I have about 47 days of data I think. I have my constant for CTL at 45 and ATL at 7. I have starting values at 0 for both. Does this look right? Anything obvious that sticks out at you?



This is my 3 minute all-out FTP test from the other day. I'm guessing I screwed it up, but maybe there is something to be learned from it anyway. Flattish section before the rise at the end average 280W. The real end (when I go back uphill again) was 340W or something.

FWIW, I think my FTP is somewhere around 220W.



Thanks guys.
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Old 08-11-09, 09:47 PM   #1328
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yeah, it looks like you didn't keep the pressure on when the hill ended, but you were able to get back into it with the rise at the end. You shouldn't have had a spike available at the end, but the start looks pretty good. You just need to practice that "as hard as you can" mode.

Unfortunately, it doesn't look like the test has much usefulness for FTP/CP prediction, but it might be nice for a 3' power number...
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Old 08-11-09, 09:49 PM   #1329
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Yeah, I'm gonna keep trying. At least I got closer this time.
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Old 08-12-09, 01:31 PM   #1330
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Have a teammate who needs a replacement head unit for his WIRED PT SL. I have a WIRELESS 2.4 head unit if it would work...

Question is: Will the wired harness talk to the 2.4 head unit? Maybe with a firmware change?

Thanks!
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Old 08-12-09, 03:46 PM   #1331
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Quote:
Originally Posted by Flatballer View Post
I have starting values at 0 for both.
You probably should have changed that number as you were riding before you got the Ptap.
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Old 08-12-09, 03:53 PM   #1332
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Yeah, but it doesn't matter much after I've been riding with the PT for longer than my CTL constant, correct?
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Old 08-12-09, 06:10 PM   #1333
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Yeah, but it doesn't matter much after I've been riding with the PT for longer than my CTL constant, correct?
Correct. In about 28 days it'll be fine.
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Old 08-12-09, 06:14 PM   #1334
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Well, I've had it for 45 days or so now. And my CTL constant is 45, so I think it should be correct now.
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Old 08-13-09, 10:01 AM   #1335
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Quote:
Originally Posted by vladav View Post
Have a teammate who needs a replacement head unit for his WIRED PT SL. I have a WIRELESS 2.4 head unit if it would work...

Question is: Will the wired harness talk to the 2.4 head unit? Maybe with a firmware change?

Thanks!
I don't believe so.
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Old 08-14-09, 08:55 AM   #1336
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I've been training with poweragent for almost a year and finally decided to get windows on my mac so that I could run wko+. I've imported all of my ride data and have the following question...

Is it possible to go back through my data and change my FTP for older rides so that my TSS for will be accurate?

I think all of my rides are crunching number using my current FTP of 275 and I'm guessing that is throwing stuff off from months ago. Thanks for any help.
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Old 08-14-09, 01:04 PM   #1337
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You should be able to set the FTP in different date ranges. This is on your home page.

Good luck,
Richard

Quote:
Originally Posted by mfav7 View Post
I've been training with poweragent for almost a year and finally decided to get windows on my mac so that I could run wko+. I've imported all of my ride data and have the following question...

Is it possible to go back through my data and change my FTP for older rides so that my TSS for will be accurate?

I think all of my rides are crunching number using my current FTP of 275 and I'm guessing that is throwing stuff off from months ago. Thanks for any help.
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Old 08-14-09, 01:15 PM   #1338
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Did I pace this poperly even though it's not what I wanted to do?

10.x mile flat TT on the road bike. No official results yet

Entire workout (282 watts):
Duration: 28:05
Work: 475 kJ
TSS: 51.5 (intensity factor 1.049)
Norm Power: 283
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 10.156 mi
Min Max Avg
Power: 0 592 282 watts
Cadence: 42 108 83 rpm
Speed: 8.7 28.9 21.7 mph
Pace 2:05 6:54 2:46 min/mi
Hub Torque: 0 387 90 lb-in
Crank Torque: 0 797 289 lb-in

Out Leg
New Range #2:
Duration: 16:23
Work: 283 kJ
TSS: 31.4 (intensity factor 1.072)
Norm Power: 290
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 5.089 mi
Min Max Avg
Power: 0 592 288 watts
Cadence: 54 108 80 rpm
Speed: 8.7 21.9 18.6 mph
Pace 2:45 6:54 3:14 min/mi
Hub Torque: 0 387 103 lb-in
Crank Torque: 0 797 305 lb-in

In Leg
New Range #1:
Duration: 11:39
Work: 190 kJ
TSS: 20 (intensity factor 1.014)
Norm Power: 274
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 5.041 mi
Min Max Avg
Power: 0 512 272 watts
Cadence: 42 95 87 rpm
Speed: 8.7 28.9 26.0 mph
Pace 2:05 6:54 2:19 min/mi
Hub Torque: 0 213 70 lb-in
Crank Torque: 0 648 266 lb-in


Slightly uphill on the way out.
Wanted to go harder in than out, didn't work out that way. Perhaps that was the wrong way to go about it anyway?
Good news is in theory FTP is up another 10watts from June.
Bad news is I'm still to fat for my FTP.
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Old 08-18-09, 07:17 AM   #1339
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So apparently I'm an F*ing moron. I posted last week how my powertap that I bought off a teammate was not working due to a faulty receiver. My new receiver came yesterday, I installed still no reading. So I call the said teammate give him an earful about selling me faulty merchandise. His reply: Did you take the CPU out of cycle computer mode and put it into power meter mode? Apparently I don't know how to read directions....
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Old 08-18-09, 08:07 AM   #1340
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From what I have read it is wise to put more pace uphill or into the wind regardless of whether it is the in or out leg.

Richard

Quote:
Originally Posted by Erik B View Post
Did I pace this poperly even though it's not what I wanted to do?

10.x mile flat TT on the road bike. No official results yet

Entire workout (282 watts):
Duration: 28:05
Work: 475 kJ
TSS: 51.5 (intensity factor 1.049)
Norm Power: 283
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 10.156 mi
Min Max Avg
Power: 0 592 282 watts
Cadence: 42 108 83 rpm
Speed: 8.7 28.9 21.7 mph
Pace 2:05 6:54 2:46 min/mi
Hub Torque: 0 387 90 lb-in
Crank Torque: 0 797 289 lb-in

Out Leg
New Range #2:
Duration: 16:23
Work: 283 kJ
TSS: 31.4 (intensity factor 1.072)
Norm Power: 290
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 5.089 mi
Min Max Avg
Power: 0 592 288 watts
Cadence: 54 108 80 rpm
Speed: 8.7 21.9 18.6 mph
Pace 2:45 6:54 3:14 min/mi
Hub Torque: 0 387 103 lb-in
Crank Torque: 0 797 305 lb-in

In Leg
New Range #1:
Duration: 11:39
Work: 190 kJ
TSS: 20 (intensity factor 1.014)
Norm Power: 274
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 5.041 mi
Min Max Avg
Power: 0 512 272 watts
Cadence: 42 95 87 rpm
Speed: 8.7 28.9 26.0 mph
Pace 2:05 6:54 2:19 min/mi
Hub Torque: 0 213 70 lb-in
Crank Torque: 0 648 266 lb-in


Slightly uphill on the way out.
Wanted to go harder in than out, didn't work out that way. Perhaps that was the wrong way to go about it anyway?
Good news is in theory FTP is up another 10watts from June.
Bad news is I'm still to fat for my FTP.
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Old 08-18-09, 09:34 PM   #1341
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After falling off the horse on Sunday with a very off-race (otb after 32 minutes in an 80ish minute crit...213ap, 255np, 25.9mph), I raced again tonight (1-4 65 minute crit). In my mind, I think I used power data from Sunday to help me figure out where I could improve; however, in the end, I'm not sure what to make of my data. I'd appreciate thoughts.

Non-numeric bottom line for tonight/Tuesday:
First time I stayed with the pack in about 3 weeks...and while there were some moments of harder efforts, I never felt in doubt of sticking...and, I felt fine after the field sprint...tired a little, but not wiped at all

Take away from Sunday's race:
- Went too hard, too early, too often
- VIF = 1.20 (np/ap -- I don't recall if VIF is the right term, but, I do mean to report np/ap)
- I have issues when the VIF is high...at present, I do not handle well lots of variability in effort...When entering tonight's race, I was determined to do what I thought I could to "smooth" effort out a bit and get the VIF down

Tonight's/Tuesday strategy and data:
- tailgun, don't jump after attacks, just stick with pack, stay sheltered
- Keep cadence lower/push a bigger gear, which, at least for me, helps me "smooth" out my effort (naturally when pushing something a bit bigger, a wind up is more gradual, i.e., less variable...for tonight, at no time did this prevent me from accelerating well enough to stick with surges and such)
- average power = 200
- normalized power = 229
- average mph = 26.9
- max power = 820 (this shocked me, being so low)
- VIF = 1.15 (at least for me, this is still very high and typically associated with performances where I have not done well with respect to outcome/sticking w/ pack)
(- only other time I did this race was 3 weeks ago...I was otb after 77 minutes because I decided to bridge to a break w/ 3 laps to go and burned too much...ap was 213, np was 244, mph was 25.9, VIF was 1.15)

Post tonight/Tuesday race thoughts
- I definitely felt like I was regulating effort better...felt much smoother...but, given this, very surprised to see VIF of 1.15...I thought it would certainly be under 1.10
- I did tailgun for, I'm guessing, at least the first half of the race...but, then I just naturally found myself moving up...not trying to, couldn't stop it given momentum...was in some chase efforts then, but, I was always mindful to not let myself burn out...if I had to drop off a chase group, I would have, but, never felt that this was necessary...
- Pushing the bigger gear felt like it was helping me smooth out my effort and to regulate better my overall effort...but VIF was the same as 3 weeks ago on this same course...although, I was otb near the end of the race 3 weeks ago...

Confusion/Appreciate thoughts:
- My ap and np are lower in this race vs the Sunday race and vs race on this course 3 weeks ago (and this course is very sheltered, felt little wind tonight and do not recall there being much, if any 3 weeks ago...Sunday's race did not have much wind I believe)...but, the average mph is 26.9 vs just under 26 for other races (and Sunday's effort was 32 minutes vs tonight's 65 minutes)...could riding smarter be a factor here? Perhaps w/ respect to power, but, I don't think so w/ respect to mph...the pack speed is the pack speed (I was not dictating anything tonight)...it was faster in the race tonight than in the other races...
- VIF was up there for me...any sense from data and results why I was cool with a 1.15 VIF tonight, but was shattered with a 1.20 on Sunday (and why I was otb w/ 1.15 3 weeks ago on same course)? Indeed mean power and np were significantly lower tonight, and, perhaps, that explains it...but, then why the mean mph being significantly higher tonight?
- Of course, other factors could be at play, and, perhaps, it is difficult to use these data and results to explain why I felt pretty good tonight (and was in range for the sprint), but, not so in the other races...

Thanks and sorry for the long post and associated detail...

Last edited by bostongarden; 08-18-09 at 09:39 PM.
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Old 08-19-09, 07:32 AM   #1342
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So I finally got the powertap working last night, this morning I did a 10min TT effort on the trainer the powertap on. Just to be clear this was not my field, I will be doing that later tonight; I do this workout everymorning as commuting/work cut into full training time.

So the heres the questione, I stayed in my threshold zone(160-170bpm) the whole work out and tried to not worry about what the powertap was doing. I noticed that there were times when the power seemed to go up and down with a reason. Example: one moment it read 290 a second later it read 175, meanwhile I kept a steady effort always in my threshold. Is this normal for the powertap? I have to note that I did clear the powertap, but I am not sure if the torque was also zero'd.
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Old 08-19-09, 07:45 AM   #1343
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Yeah that's normal. You should really change the display settings to average the power over 3 or 5 seconds to get a better idea of what you're putting out.
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Old 08-19-09, 07:50 AM   #1344
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^
Ok, thanks I wasn't sure. I will be doing the field test later tonight and will keep it in avg power to get a better idea. I'm pretty excited that I can finally train w/ power, hopefully next season I can actually rack up some wins
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Old 08-19-09, 03:58 PM   #1345
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Currently reading training and racing with a powermeter.

PT in the mail.

git ya towels ready...
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Old 08-19-09, 05:15 PM   #1346
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Quote:
Originally Posted by bostongarden View Post
After falling off the horse on Sunday with a very off-race (otb after 32 minutes in an 80ish minute crit...213ap, 255np, 25.9mph), I raced again tonight (1-4 65 minute crit). In my mind, I think I used power data from Sunday to help me figure out where I could improve; however, in the end, I'm not sure what to make of my data. I'd appreciate thoughts.

Non-numeric bottom line for tonight/Tuesday:
First time I stayed with the pack in about 3 weeks...and while there were some moments of harder efforts, I never felt in doubt of sticking...and, I felt fine after the field sprint...tired a little, but not wiped at all

Take away from Sunday's race:
- Went too hard, too early, too often
- VIF = 1.20 (np/ap -- I don't recall if VIF is the right term, but, I do mean to report np/ap)
- I have issues when the VIF is high...at present, I do not handle well lots of variability in effort...When entering tonight's race, I was determined to do what I thought I could to "smooth" effort out a bit and get the VIF down

Tonight's/Tuesday strategy and data:
- tailgun, don't jump after attacks, just stick with pack, stay sheltered
- Keep cadence lower/push a bigger gear, which, at least for me, helps me "smooth" out my effort (naturally when pushing something a bit bigger, a wind up is more gradual, i.e., less variable...for tonight, at no time did this prevent me from accelerating well enough to stick with surges and such)
- average power = 200
- normalized power = 229
- average mph = 26.9
- max power = 820 (this shocked me, being so low)
- VIF = 1.15 (at least for me, this is still very high and typically associated with performances where I have not done well with respect to outcome/sticking w/ pack)
(- only other time I did this race was 3 weeks ago...I was otb after 77 minutes because I decided to bridge to a break w/ 3 laps to go and burned too much...ap was 213, np was 244, mph was 25.9, VIF was 1.15)

Post tonight/Tuesday race thoughts
- I definitely felt like I was regulating effort better...felt much smoother...but, given this, very surprised to see VIF of 1.15...I thought it would certainly be under 1.10
- I did tailgun for, I'm guessing, at least the first half of the race...but, then I just naturally found myself moving up...not trying to, couldn't stop it given momentum...was in some chase efforts then, but, I was always mindful to not let myself burn out...if I had to drop off a chase group, I would have, but, never felt that this was necessary...
- Pushing the bigger gear felt like it was helping me smooth out my effort and to regulate better my overall effort...but VIF was the same as 3 weeks ago on this same course...although, I was otb near the end of the race 3 weeks ago...

Confusion/Appreciate thoughts:
- My ap and np are lower in this race vs the Sunday race and vs race on this course 3 weeks ago (and this course is very sheltered, felt little wind tonight and do not recall there being much, if any 3 weeks ago...Sunday's race did not have much wind I believe)...but, the average mph is 26.9 vs just under 26 for other races (and Sunday's effort was 32 minutes vs tonight's 65 minutes)...could riding smarter be a factor here? Perhaps w/ respect to power, but, I don't think so w/ respect to mph...the pack speed is the pack speed (I was not dictating anything tonight)...it was faster in the race tonight than in the other races...
- VIF was up there for me...any sense from data and results why I was cool with a 1.15 VIF tonight, but was shattered with a 1.20 on Sunday (and why I was otb w/ 1.15 3 weeks ago on same course)? Indeed mean power and np were significantly lower tonight, and, perhaps, that explains it...but, then why the mean mph being significantly higher tonight?
- Of course, other factors could be at play, and, perhaps, it is difficult to use these data and results to explain why I felt pretty good tonight (and was in range for the sprint), but, not so in the other races...

Thanks and sorry for the long post and associated detail...
I might have some of this figured out:
1) Perhaps my questions above were not perfectly coherent.
2) I'm quoting my earlier post to retain context (at least for me).
3) Perhaps, at present, I am more efficient at a lower cadence or/and in a bigger gear (where bigger means smaller number of cogs in back)
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Old 08-19-09, 06:51 PM   #1347
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Just took my new psimet-provided powertap out for a spin. I blame the heat for the numbers it gives me. At least I know I'm not a sprinter now. :/ 910 watts max, 890 5s power.
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Old 08-19-09, 07:45 PM   #1348
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Quote:
Originally Posted by LorenzoNF View Post
Just took my new psimet-provided powertap out for a spin. I blame the heat for the numbers it gives me. At least I know I'm not a sprinter now. :/ 910 watts max, 890 5s power.
Mine.

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Old 08-19-09, 08:21 PM   #1349
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Holy CRAP!

Wait.

Are you sure that's right?

The 7 second is too low for a 1 sec that high. If you can hit 1900 for even a second, your 10 second should be atleast 1300+.
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Old 08-19-09, 08:22 PM   #1350
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Originally Posted by bostongarden View Post
I might have some of this figured out:
1) Perhaps my questions above were not perfectly coherent.
2) I'm quoting my earlier post to retain context (at least for me).
3) Perhaps, at present, I am more efficient at a lower cadence or/and in a bigger gear (where bigger means smaller number of cogs in back)
Honestly, you probably just drafted better on some days and took smoother lines.

That's just what it comes down to sometimes.
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