Training & Nutrition - 200watt Club

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Hammonjj
02-22-09, 05:44 PM
I finally did it. I joined the 200 watt club today. I can now proudly place my FTP at 3.17w/kg. I know to many this is still slow, but I am very proud of myself right now. Doing this was an end of season goal; at the beginning of this year I was FTP 150 watts and managed to pull 25w/month with some serious training. I don't plan on my improvement staying like this, but it sure it nice.

w00t
James

Smallguy
02-23-09, 06:56 AM
congrats.. hitting a goal is awesome keep up the work

have a new goal yet?
umd
02-23-09, 11:26 AM
What are you training for?

Hammonjj
02-23-09, 04:29 PM
congrats.. hitting a goal is awesome keep up the work

have a new goal yet?

I haven't yet, but I do have some other season goals that are still in the works.


What are you training for?

A good racing season! This is going to be my first season of racing and since I wasn't sure what would be good racing goals, I just looked at the WKO Power Profiles and picked some numbers based on my strengths.
umd
02-23-09, 04:39 PM
I'm curious, did you extrapolate your FTP based on testing shorter durations, or did you do 200W for an hour? I'm not trying to deflate anything... actually quite the contrary. Unless the conditions are perfect, it can be difficult to focus and really maintain and hit your FTP for an hour... so if that is what you did, your actual FTP could be higher.
Dubbayoo
02-23-09, 05:19 PM
very exciting! I need to sustain 300 watts just to climb the 3 miles back to my apt so my goal is to do that.
racin jasin
02-23-09, 07:17 PM
what where your train methods?
Hammonjj
02-24-09, 06:44 AM
I'm curious, did you extrapolate your FTP based on testing shorter durations, or did you do 200W for an hour? I'm not trying to deflate anything... actually quite the contrary. Unless the conditions are perfect, it can be difficult to focus and really maintain and hit your FTP for an hour... so if that is what you did, your actual FTP could be higher.

I did the two 20min interval method. Seems to be close to my FTP, I tested using the 20min method and hour TT and the results of both were very close for me at least.


what where your train methods?

Well, let's start with the fact that I have been off the bike for almost a year, so I had a lit of lost fitness. I did about eight weeks of just purely endurance rides, where twice a week I would do intervals. These intervals alternated between fast pedal spinning and big gear, low cadence work. Additionally, I would go to the gym twice a week and lift moderate weights to help cure muscle imbalances/tone because I hadn't exercises in such a long time.

Now, for the last week or so, I've been throwing in some extra miles by riding my bike to work and then doing a workout after I get off. On Tuesday and Thursday, I do tempo work, Monday/Wednesday is just straight endurance, Saturday is a 3+ hour tough group ride and Sunday is just a longer 2 1/2+ hour endurance ride by myself.

Quick racing question, how does getting on a team work? I've gone to some of the websites of the teams I've seen around town, but they don't have any information about joining/tryout. Also, I've joined the local bike club, but they don't really race much, just some great group ride. I' learning a lot from riding with these guys, but I'd really like to settle with some people with the same types of goals as me.

Thanks for the encouragement!
James