Just started training with Power? Post your questions/comments here!
#1801
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I've got a headscratcher that I'd like some of the experts here to weigh in on...
During this past off week, I've had the opportunity to conduct two power tests intended to determine FTP and reference for training zones into the late base and early build months ahead.
Wednesday was a professionally administered ramp test (100w @15w/minute) with two days of rest and ample motivation/preparation. Failure occurrred at 360w, while the test administrator has yet to give me my "official" ftp number, she estimated it at around 315w.
Saturday was a time trial over 9 miles which I treated as a 20 min test (but really took 25 mins. to complete) . Again, two days off, adequately nourished and similarly motivated. Avg. watts = 285. There was no drop off in power between minute 20 and 25 which leads me to believe it could be used as a reasonable proxy for a 20 minute effort.
30W discrepancy...
Some caveats:
-my first ever TT effort at that duration (went out a little too hard initially), but I really felt like it was 100% of my effort the entire 25 minutes.
-not a lot of training time spent near my previous LT wattage.
Of course, I could try to do a series of confirmatory workouts that would play with those two ranges, but I've surprised myself many times this off-season performance wise.
Which level seems accurate, and why?
During this past off week, I've had the opportunity to conduct two power tests intended to determine FTP and reference for training zones into the late base and early build months ahead.
Wednesday was a professionally administered ramp test (100w @15w/minute) with two days of rest and ample motivation/preparation. Failure occurrred at 360w, while the test administrator has yet to give me my "official" ftp number, she estimated it at around 315w.
Saturday was a time trial over 9 miles which I treated as a 20 min test (but really took 25 mins. to complete) . Again, two days off, adequately nourished and similarly motivated. Avg. watts = 285. There was no drop off in power between minute 20 and 25 which leads me to believe it could be used as a reasonable proxy for a 20 minute effort.
30W discrepancy...
Some caveats:
-my first ever TT effort at that duration (went out a little too hard initially), but I really felt like it was 100% of my effort the entire 25 minutes.
-not a lot of training time spent near my previous LT wattage.
Of course, I could try to do a series of confirmatory workouts that would play with those two ranges, but I've surprised myself many times this off-season performance wise.
Which level seems accurate, and why?
#1803
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Not for any useful purpose... but the best way to estimate is to a steady effort up a consistent grade, because it isolates (or reduces) the most variables
#1806
slow up hills
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and the correct answer was: hub batteries.
I've only got about 800 miles on it, so I thought it was too soon, but who knows how long the wired comp was sitting on the shelf before I built the wheel. I didn't get any warning before it dropped out. Just 'gone'
I've only got about 800 miles on it, so I thought it was too soon, but who knows how long the wired comp was sitting on the shelf before I built the wheel. I didn't get any warning before it dropped out. Just 'gone'
#1807
Foot + Mouth = me
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Just a general question: When you guys are on group rides w/ teammates, do you leave the PM in avg. watts or do you leave it showing actual wattage at that point. I usually leave in avg. watts screen so I can pace myself, which usually works well for me. If we do jam sessions are then I will put it in interval but still look at avg. watts. My coach generally leaves it in actual watts screen and only uses the intervals when we do them on the road.
I bring this up, b/c today on a training ride we were doing TTT practice and one of my teammates whos a TT specialist took a really long and hard pull and wanted to know what wattage I was putting up during his pulls. I had my PM set up w/ avg showing; I wish I could have told him the real numbers....
I bring this up, b/c today on a training ride we were doing TTT practice and one of my teammates whos a TT specialist took a really long and hard pull and wanted to know what wattage I was putting up during his pulls. I had my PM set up w/ avg showing; I wish I could have told him the real numbers....
#1808
bf is my facebook.
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Argh. I tried using my Ptap in HR mode so that I could use it on the cross bike. I also set it to calculate time based on receiving HR data. Even though I always saw data displayed, it lost an hour in there somewhere. Not a big deal but I'd like to capture that info in WKO to see a correct weekly duration. I know that I can manually estimate TSS but couldn't find a way to edit the duration of the ride.
#1809
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Finally paying some attention to Performance Management Chart on WKO+. I'm not sure I "calibrated" my CTL, ATL and TSB scores at the beginning of the season and can't tell if the numbers 1) mean anything or 2) can be interpreted by someone else (i.e. I have a TSB of -6, do I need a break?)
There are settings (CTL/ATL constant, starting values) but have no idea if they are correct or can be "back dated" so that it gives me correct numbers based on my training today since the start of the season.
P.S. I never really stopped riding or had a long layoff to get nominal baseline values. Does this matter?
thanks
There are settings (CTL/ATL constant, starting values) but have no idea if they are correct or can be "back dated" so that it gives me correct numbers based on my training today since the start of the season.
P.S. I never really stopped riding or had a long layoff to get nominal baseline values. Does this matter?
thanks
#1810
grilled cheesus
Just a general question: When you guys are on group rides w/ teammates, do you leave the PM in avg. watts or do you leave it showing actual wattage at that point. I usually leave in avg. watts screen so I can pace myself, which usually works well for me. If we do jam sessions are then I will put it in interval but still look at avg. watts. My coach generally leaves it in actual watts screen and only uses the intervals when we do them on the road.
I bring this up, b/c today on a training ride we were doing TTT practice and one of my teammates whos a TT specialist took a really long and hard pull and wanted to know what wattage I was putting up during his pulls. I had my PM set up w/ avg showing; I wish I could have told him the real numbers....
I bring this up, b/c today on a training ride we were doing TTT practice and one of my teammates whos a TT specialist took a really long and hard pull and wanted to know what wattage I was putting up during his pulls. I had my PM set up w/ avg showing; I wish I could have told him the real numbers....
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#1811
slow up hills
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Finally paying some attention to Performance Management Chart on WKO+. I'm not sure I "calibrated" my CTL, ATL and TSB scores at the beginning of the season and can't tell if the numbers 1) mean anything or 2) can be interpreted by someone else (i.e. I have a TSB of -6, do I need a break?)
There are settings (CTL/ATL constant, starting values) but have no idea if they are correct or can be "back dated" so that it gives me correct numbers based on my training today since the start of the season.
P.S. I never really stopped riding or had a long layoff to get nominal baseline values. Does this matter?
thanks
There are settings (CTL/ATL constant, starting values) but have no idea if they are correct or can be "back dated" so that it gives me correct numbers based on my training today since the start of the season.
P.S. I never really stopped riding or had a long layoff to get nominal baseline values. Does this matter?
thanks
#1813
slow up hills
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#1814
One speed: FAST !
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#1816
Making a kilometer blurry
Do you have some test data to share?
#1817
One speed: FAST !
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I uploaded 2 crits and 1 road race into garmin training center, then exported the files and uploaded all 3 into cheetah, then ran the CP plot page and it spit that chart out...
Last edited by fordfasterr; 02-17-10 at 09:29 AM.
#1818
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It looks like all it's doing is taking a Monod method to figure out the curve based on several averages from your rides.
#1819
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Speaking of golden cheetah and garmin, has anyone figured out why some can't get the power data from a garmin connect export (edge 500)?
#1820
One speed: FAST !
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1. upload your data to connect.garmin.com (gc)
2. export the tcx file from gc.
3. inport the tcx file into garmin training center (gtc)
4. export the txc file from gtc.
5. inport the txc file into golden cheetah.
enjoy !
#1821
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With help from the forum I got it to work... this is what you must do:
1. upload your data to connect.garmin.com (gc)
2. export the tcx file from gc.
3. inport the tcx file into garmin training center (gtc)
4. export the txc file from gtc.
5. inport the txc file into golden cheetah.
enjoy !
1. upload your data to connect.garmin.com (gc)
2. export the tcx file from gc.
3. inport the tcx file into garmin training center (gtc)
4. export the txc file from gtc.
5. inport the txc file into golden cheetah.
enjoy !
Awesome, I'll give that a try. Thanks!
Edit: Sweet, it worked.
Last edited by silversx80; 02-17-10 at 10:25 AM.
#1822
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Peak 5min (334 watts):
Duration: 5:01
Work: 100 kJ
TSS: 13 (intensity factor 1.249)
Norm Power: 325
VI: 0.97
Pw:HR: n/a
Pa:HR: n/a
Distance: 1.805 mi
Min Max Avg
Power: 106 683 334 watts
Cadence: 36 124 93 rpm
Speed: 8.1 32.4 21.5 mph
Pace 1:51 7:26 2:48 min/mi
Hub Torque: 22 397 111 lb-in
Crank Torque: 106 1131 308 lb-in
5:20 (307 watts):
Duration: 5:20
Work: 98 kJ
TSS: 12.6 (intensity factor 1.19)
Norm Power: 309
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 1.952 mi
Min Max Avg
Power: 162 666 307 watts
Cadence: 29 149 93 rpm
Speed: 10.1 31.2 21.9 mph
Pace 1:55 5:58 2:44 min/mi
Hub Torque: 40 302 101 lb-in
Crank Torque: 97 1157 292 lb-in
5:03 (326 watts):
Duration: 5:04
Work: 99 kJ
TSS: 13.3 (intensity factor 1.255)
Norm Power: 326
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 1.792 mi
Min Max Avg
Power: 0 671 326 watts
Cadence: 35 156 91 rpm
Speed: 5.5 38.5 21.2 mph
Pace 1:33 10:58 2:50 min/mi
Hub Torque: 0 430 110 lb-in
Crank Torque: 0 1490 313 lb-in
The second interval was a failure because of ice around a turn and losing track of time.
My FTP is set at 260. My anaerobic capacity zone on WKO is 318 and up. I thought a 5min effort might be a VO2 max thing.
#1823
One speed: FAST !
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From the last road race:
Peak 5s (1112 watts)
Peak 10s (1050 watts)
Peak 20s (983 watts)
Peak 30s (909 watts)
Peak 1min (646 watts)
Peak 2min (529 watts)
Peak 5min (368 watts)
Peak 10min (346 watts)
Peak 20min (286 watts)
Peak 30min (244 watts)
Peak 60min (228 watts)
Peak 5s (1112 watts)
Peak 10s (1050 watts)
Peak 20s (983 watts)
Peak 30s (909 watts)
Peak 1min (646 watts)
Peak 2min (529 watts)
Peak 5min (368 watts)
Peak 10min (346 watts)
Peak 20min (286 watts)
Peak 30min (244 watts)
Peak 60min (228 watts)
#1824
slow up hills
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Location: Seattle, WA
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From the last road race:
Peak 5s (1112 watts)
Peak 10s (1050 watts)
Peak 20s (983 watts)
Peak 30s (909 watts)
Peak 1min (646 watts)
Peak 2min (529 watts)
Peak 5min (368 watts)
Peak 10min (346 watts)
Peak 20min (286 watts)
Peak 30min (244 watts)
Peak 60min (228 watts)
Peak 5s (1112 watts)
Peak 10s (1050 watts)
Peak 20s (983 watts)
Peak 30s (909 watts)
Peak 1min (646 watts)
Peak 2min (529 watts)
Peak 5min (368 watts)
Peak 10min (346 watts)
Peak 20min (286 watts)
Peak 30min (244 watts)
Peak 60min (228 watts)
#1825
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With help from the forum I got it to work... this is what you must do:
1. upload your data to connect.garmin.com (gc)
2. export the tcx file from gc.
3. inport the tcx file into garmin training center (gtc)
4. export the txc file from gtc.
5. inport the txc file into golden cheetah.
enjoy !
1. upload your data to connect.garmin.com (gc)
2. export the tcx file from gc.
3. inport the tcx file into garmin training center (gtc)
4. export the txc file from gtc.
5. inport the txc file into golden cheetah.
enjoy !