Originally Posted by umd

Who is MJH2?

Originally Posted by Psimet2001

Well....I was going to actually do a "power test" today, but the thought of a 20 minute all out interval on a trainer in my basement was a bit, shall we say, not thrilling.

So, MJH2 sent over a link to an indoor TT that Vision Quest (Robbie Ventura's coaching company) was putting on today in their new facility.

First off let me say OMFG! The facility was awesome. I walked in ealy as an early group was finishing. Who's there but Ventura. Cool.

I go into the locker room - yes...locker room - and there right by the door is an autographed posted of Hampsten climbing the Gavia in the snow. Dig into the place and there is just tons of signed Lance yellow jerseys, old team Postal/Disco bikes (Hincapie, Ventura, Armstrong), as well as some Landis podium presentation yellow jerseys signed. .....in a corner....out of the way....

Anyway. It's a 1/2 hour USAC/computrainer based TT. Full competition. Long story but my Garmin wasn't charged so I had to use an ear clip pulse/ox to get HR data. It was off the charts. Caffiene I believe combined with dehydration from the Bike Forums party 2 nights before.

I hit it on the TT, I don't do great. I started well, but was over my LTHR (170) instantly and stayed in the 185-187 bpm range the whole time. I still don't know how I did because technically they are still doing it (1 group/hr).

But I did get a plot of data from them. They list these as "Personalized Training Zones Based on Indoor TT performance"

Weight: 79.5kg (f'n lying POS scale...)
HR at lactate threshold: 186 (no way in hell)
Lactate Threshold Power (LTP): 259 Watts (was this just Average power for the 1/2 hr TT? If so my powertap says 266 Watts)
Lactate Threshold Power to Weight: 3.3 w/kg


It then goes on to list my "zones" for power and HR.

So....they didn't list any of the file info for me. No max, avg, etc. Just what they have here. I don't know if they put calculated out based on a 1/2 hr to compensate for it being an hour. I don't know if their Threshold Power is FTP...etc.

What do you guys think? I have my own power file to use if needed.

FWIW, MJH2 weighs a bit more and had higher power numbers, but we were both 3.3 W/Kg. Makes sense because we seem to always be riding right with each other whether racing or just riding. We were both surprised at the 3.3. We both thought we would be lower.

Should I calculate stuff based on my numbers? If so how do I do that? It was an all out 1/2hr TT. I don't want to say I did it totally all out, but I would have been hard pressed to have done better.

Originally Posted by Enthalpic

It’s common to use average power from a 30min test for FTP and the average HR for the last 20min as LTHR.

How much did you pay for this test? If they didn’t do gas or blood sampling you should have just done this at home.

Originally Posted by Psimet2001

It wasn't a test. It was a USAC sanctioned indoor TT race. Officials, etc. The whole deal.

It just so happened it occured at a coaching facility on Computrainers/racers and they were able to give us that print out at the end of the race.

It was a race.

I posted a little more about it, with pictures, here

Edit....it was a $25 entry.

Originally Posted by Enthalpic

That makes more sense. I wouldn’t pay squat for plain TT testing, but I would pay $25 to do a goofy event… go figure.

Originally Posted by kudude

i just broke off the head of my speed sensor in my spokes. blurgh.


also, when I tried to download the data from my 4+ hr ride, it froze multiple times before I cleared the memory. Guess I'll never know what my average wattage was over that 3.5 minutes where I was KILLING it.

ho hum

Originally Posted by kudude

there are 2 sensors, as you know. the one I broke was on the wheel for speed, not the reed switch by the bottom bracket. The plastic sensor that clipped to the plastic holder popped off. This happened on a 40+ mph descent where I was racing another dude (there's a town line at the bottom, and it's all about positioning and tactics). I think I hit a pothole pretty hard and somehow the sensor popped off the plastic clip on my fork. That's all she wrote for that guy.


ps -- i lost the sprint

Originally Posted by waterrockets

Outdoors. On a hill for the 1m. Flat ground for the 5s. Possibly a hill with the 5m.

Originally Posted by ridethecliche

Really?

For the 5 sec sprint, I ride down a hill and try to hit around 30 mph before the hill ends and the next little rise starts. I gun it the second the next rise starts.

I figure it stimulates sprinting speeds better since you're probably going to start a sprint at around 30mph in most (crit) situations.

Originally Posted by ridethecliche

Does the NP mean that if I decided to go for 3 hours straight, I could hypothetically hold 200 watts for that entire duration with the same 'cost'?

Originally Posted by ridethecliche

Also, can someone explain CTL/ATL/TSB?
I'm really confused and mine are all over the place right now.
ATL: 57.6
TSB:-8.2
CTL: 29.9

Originally Posted by umd

Basically it equates the metabolic "cost" of a variable effort to that of a steady effort. When you go over threshold, you are stressing your metabolism much faster than otherwise.



CTL is your weighted average of your TSS/day over a long period, the default being 42 days. This is the "chronic training load" and is often referred to as "fitness". ATL is the "acute training load" over a shorter period of time, the default being 7 days. It is essentially your "fatigue". The TSB is the "training stress balance", and is the difference between your CTL and your ATL. When you are "building" your ATL will be higher than your CTL and your TSB will be negative, as you are adding more training stress in the short term than you have in the long term. When you reduce the intensity and/or volume of your workouts your ATL drops, and when it is less than your CTL your TSB is positive. The idea is that your peaks are around when your TSB is 0 because you are rested, but if you drop off too much ATL you will start to lose CTL as well.

Edit: are you sure those numbers are correct? TSB=CTL-ATL and yours don't add up.

Originally Posted by ridethecliche

CTL is 29.8 typo.

Originally Posted by umd

CTL is your weighted average of your TSS/day over a long period, the default being 42 days.

Originally Posted by asgelle

CTL is the exponentially weighted average of all your training data. 42 is the default time constant for the exponential weighting. https://home.trainingpeaks.com/articl...e-manager.aspx

Originally Posted by asgelle

Also today's TSB is calculated from yesterday's CTL and ATL.