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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 12-02-06, 01:56 PM   #1
BigGear
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80% HR Max = 160 Watts

I am 44, 160lbs. When I ride at 80% of my HR max, my power output is only 155 - 165 watts.

I guess it is low...

I wonder what other people of my age average at this HR percentage..

I did this test on a powemeter (CycloOps Electronics), on a road this HR gives me
15 - 16 mp/h

If riding 40km time trial at or near LT I can average 19 mp/h

I would guess switching to a road bike (I ride Trek 7.5FX hybrid) maybe give me something,
but I am not sure how much..
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Old 12-02-06, 02:07 PM   #2
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Well, I'm 27 and you're way ahead of me. Over 40 km, I think I could only just average 17.5.
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Old 12-02-06, 03:28 PM   #3
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Quote:
Originally Posted by BigGear
I am 44, 160lbs. When I ride at 80% of my HR max, my power output is only 155 - 165 watts.

I guess it is low...

I wonder what other people of my age average at this HR percentage..

I did this test on a powemeter (CycloOps Electronics), on a road this HR gives me
15 - 16 mp/h

If riding 40km time trial at or near LT I can average 19 mp/h

I would guess switching to a road bike (I ride Trek 7.5FX hybrid) maybe give me something,
but I am not sure how much..
That's pretty darn good really. Why 80% though? You might want to do the 2x20 AT test stickied above to determine your LT/VO2-max balancing point. That's where you'll make maximum continuous power. I suspect you'll be able to crank out a couple more extra watts for sure. Good job!

What you'll find with training is your muscles get more efficient; they'll be able to make more power for the same amount of oxygen consumed. So you'll find that VO2-max won't increase that much and your AT-HR won't increase very much, if at all. BUT, the power-generated at AT will increase tremendously, +25-50% isn't uncommon.
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Old 12-02-06, 04:01 PM   #4
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Originally Posted by DannoXYZ
That's pretty darn good really.
It certainly does not feel that way .. In the last triathlon I averaged 18.9 mp/h and in the overall bike leg this was 76 out of 108 people. I would say the middle pack average 20-21 mph on 40km.

I am just wondering about people passing me..

Do I need a better bike or it is just traing?
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Old 12-02-06, 04:12 PM   #5
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It's all in the training really, bike is worth maybe 1-2mph max. Actually less than that when I compared my road-bike vs. MTB on a recent 10-mile TT. Although once you put slicks, aero-bars and a straight-block on an MTB, it's pretty darn close to a road-bike. But a road-bike will allow you to train for more hours with more comfort in the long-run from having multiple hand-positions.

I went from 19mph in 40km-TTs to 24mph in less than a year with lots of optimized trainig. Getting above 25mph took another year. There are sacrifices however if you specialize in just one event. My sprints and hillclimbs suffered if I focused on just TT performance.
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Old 12-02-06, 05:04 PM   #6
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Originally Posted by DannoXYZ
It's all in the training really, bike is worth maybe 1-2mph max.
That's what I thought too.. Why spent money on a new bike?

What's bad with hybrid (and mountain bike too) is upright position. It is really bad if there is headwind

Thank you very much for the thoughts
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Old 12-03-06, 11:21 AM   #7
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So, at 80% of MHR you are putting out 2.2 w/kg.

If you are well trained, your LT HR is probably quite a bit higher, and that number could rise to 3.0 w/kg. That is quite good and puts you around the middle of the cat 4 pack (power wise).

Keep training and those numbers will keep going up. Much luck
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