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Cat 5s: How much are you training and what's your power?

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Cat 5s: How much are you training and what's your power?

Old 02-14-07, 07:57 PM
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KendallF
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Cat 5s: How much are you training and what's your power?

I'm curious as to how many hours per week you're training or how many miles, and what your FTP and other power numbers are if you have a power meter.

I'm just another 40 year old guy trying to stay fit, and I've been doing triathlons for the last couple of years. The cycling's my favorite and I'm best at it, so this year I'm trying to do some cycling races as well. I've been averaging about 20-25 hours per month on the bike, around 400-500 miles per month.

I hope to increase my power numbers this year, as my FTP's somewhere around 250-260 currently and I'm a not-so-light 180 lbs. I'm muscular and my peak and 5s numbers are pretty decent (somewhere north of 1100), so I hope I have the potential to increase the FTP numbers with more training.

Anyway, I've done a couple of criteriums so far this year, came in sixth in one and ended up OTB and got pulled in the other, due more to dumb racing tactics than anything else. I figure the tactics will come with experience.

I figure everybody loves to tell somebody else what to do..here's your chance to give me advice. No, I probably won't take all of it.
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Old 02-14-07, 08:23 PM
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You're on the right track.

As a triathlete moving to roadieville, the best advice I can give you is to work on intervals intervals intervals. Lots of triathletes show up to races and group rides, and have no problem hanging in a 25mph paceline, but when the 30mph surge comes - they get dropped.

Intervals are your friend, long ones, short ones, jumps and slow wind ups. You're not riding a lot of miles, and there are many CAT-5s who ride twice as much - but you can make the most of your time on the bike with lots of intensity work. In fact, as a 4/5 you don't NEED a whole gang of miles, you just need to be able to ride hard for 1-2 hours, as most RRs don't exceed 50ish miles, and crits are generally 30-50 minutes.

Since you're rocking the powermeter already, buy CyclingPeaks WKO+, Training and Racing with a Power Meter and the Cyclists Training Bible. They'll set you on the right track.

Oh yeah, and eat a lot while you're in RRs. Thats my new "thing." Watch your power meter during a 40 mile hard effort, and I'd bet you're bumping up on 1700-2000 calories, as we're about the same weight, and those are the numbers I see. Before I got into power training I'd never even thought about trying to replace even half of that many calories during my races. Train yourself to handle slugging down the electrolyte drink, bars and gels and you just might stay fresher during the final kick of the race.
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Old 02-14-07, 08:27 PM
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I started cycling in September 2006. Here are my numbers:
5sec - 14.74 w/kg
1min - 7.11 w/kg
5min - 3.63 w/kg
FT - 3.07 w/kg
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Old 02-14-07, 08:30 PM
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how much am I training?
Enough
lots of intervals
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Old 02-14-07, 08:57 PM
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Around 15 hrs per week, 400 km-ish

FTP 4.48 w/kg
5 min 5.39 w/kg

Less than that, I'm a sad specimen of 14.39 w/kg in the 5 sec range.
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Old 02-14-07, 08:59 PM
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Originally Posted by NomadVW
Around 15 hrs per week, 400 km-ish

FTP 4.48 w/kg
5 min 5.39 w/kg

Less than that, I'm a sad specimen of 14.39 w/kg in the 5 sec range.
If you're a cat 5 with those numbers, you won't be for long if you know how to stay upright.
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Old 02-14-07, 09:01 PM
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Originally Posted by NomadVW
Less than that, I'm a sad specimen of 14.39 w/kg in the 5 sec range.
True, but you're freakin Gozirra! with the FTP - and who needs to sprint if you're 10 minutes off the front
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Old 02-14-07, 09:06 PM
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Originally Posted by Snuffleupagus
True, but you're freakin Gozirra! with the FTP - and who needs to sprint if you're 10 minutes off the front
We'll see! First race in 31 days and counting....

Originally Posted by DrPete
If you're a cat 5 with those numbers, you won't be for long if you know how to stay upright.
I don't think I'd have to be a cat 5, but because I race in Japan, I can't get races that count for upgrade. So, next February I'll be in DC with you Dr Pete, trying to get out of the 5's and up to the 3's where you'll be, right?
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Old 02-14-07, 09:08 PM
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Well, I was a Cat 5 not too long ago. My peak wattage is about 1400 and I'm about 135 lbs. To give you an idea of what this equates to in a Cat5 pack, I could usually move from halfway back in a group of about 30 to the top 5 on the final stretch in a sprint lap.
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Old 02-14-07, 09:10 PM
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Originally Posted by NomadVW
We'll see! First race in 31 days and counting....

I don't think I'd have to be a cat 5, but because I race in Japan, I can't get races that count for upgrade. So, next February I'll be in DC with you Dr Pete, trying to get out of the 5's and up to the 3's where you'll be, right?
HA! I'm predicting I'll be 4-4-life with patentcad. I'd have to put up some great results between now and July to cat up, and after that I won't be doing much racing for a couple years. You might briefly drop me on your way to 3.

Seriously, though... In your first race, just attack with 5 minutes to go and don't look back. You'll more than likely win, because there won't be many (if any) 5's that can hang with your stuff.
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Old 02-14-07, 09:17 PM
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I ride between 9 and 12 hours per week with a rest week every 3rd or 4th week. Cat5 power levels are bound to be all over the board because you have FTP freaks like NomadVW who are just biding their time until they can upgrade to Cat2.

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Old 02-14-07, 09:20 PM
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sat on my ass for a couple years, then bought a bike june 06 and havnt been able to stay off since. first race ever in 2 weeks! crossing fingers i dont go otb in men's C. but anyway, these numbers are from last month. havnt been able to conduct any accurate tests as of late since the weather is so terrible ive been stuck on the trainer everyday:

FT - 3.92
5 min - 4.71
5 sec - 16.37

never did get around to testing my 1 min power
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Old 02-14-07, 09:20 PM
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Originally Posted by EdZ
Well, I was a Cat 5 not too long ago. My peak wattage is about 1400 and I'm about 135 lbs. To give you an idea of what this equates to in a Cat5 pack, I could usually move from halfway back in a group of about 30 to the top 5 on the final stretch in a sprint lap.
According to the oft quoted power charts, that puts you in the mid range of international pro sprint wattage...

To put things in perspective, I ride with a guy who is one of the strongest sprinters in the region (NC/SC/VA/GA), and he maxes out at 1520 watts at 78kg. Went from 4-2 in a season like nothing.
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Old 02-14-07, 09:21 PM
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Originally Posted by NomadVW
Around 15 hrs per week, 400 km-ish

FTP 4.48 w/kg
5 min 5.39 w/kg

Less than that, I'm a sad specimen of 14.39 w/kg in the 5 sec range.
<Gets the calculator out>
Lessee..all I need to do is increase my FTP to 362, a mere 40% increase. I should be able to do that by next week if I train hard, right?

That or chop off a leg. Of course, that might affect my pedal stroke somewhat.
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Old 02-14-07, 09:24 PM
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Originally Posted by Snuffleupagus
According to the oft quoted power charts, that puts you in the mid range of international pro sprint wattage...

To put things in perspective, I ride with a guy who is one of the strongest sprinters in the region (NC/SC/VA/GA), and he maxes out at 1520 watts at 78kg. Went from 4-2 in a season like nothing.
So be it. I am a sprinter, in and out. Where I lack is recovery and endurance, which I need to work on this season.
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Old 02-14-07, 09:27 PM
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So, if you don't mind me asking do you train specifically for sprinting, or are you just built for it? If you do target it - what do you do?

Also, could you upload a file of a sprint workout? Be interesting to see what you're doing, as the numbers you're putting out are seriously strong enough to regularly win on the NRC circuit.
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Old 02-14-07, 09:30 PM
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Originally Posted by Snuffleupagus
So, if you don't mind me asking do you train specifically for sprinting, or are you just built for it? If you do target it - what do you do?

Also, could you upload a file of a sprint workout? Be interesting to see what you're doing, as the numbers you're putting out are seriously strong enough to regularly win on the NRC circuit.
The "about 1400" line is a slight hint that there may be some BS being shoveled.
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Old 02-14-07, 09:38 PM
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Originally Posted by DrPete
The "about 1400" line is a slight hint that there may be some BS being shoveled.
he probably means 1400 watts 1 second instantaneous max. which of course is not a good estimate for 5s wattage. heck, my 1s instantaneous max is 1260ish, but my 5s is 1113. still tho, 1s at 1400 watts for a 135lb rider is still a little questionable?
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Old 02-14-07, 09:41 PM
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Originally Posted by stea1thviper
he probably means 1400 watts 1 second instantaneous max. which of course is not a good estimate for 5s wattage. heck, my 1s instantaneous max is 1260ish, but my 5s is 1113. still tho, 1s at 1400 watts for a 135lb rider is still a little questionable?
Yes, it still is questionable. And, if you're measuring 1s power and cranking out 1400W, that's a number that you won't see until you review the ride, and it'll be exact, not "about 1400."
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Old 02-14-07, 09:44 PM
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Originally Posted by KendallF
<Gets the calculator out>
Lessee..all I need to do is increase my FTP to 362, a mere 40% increase. I should be able to do that by next week if I train hard, right?

That or chop off a leg. Of course, that might affect my pedal stroke somewhat.
Weight loss is a big player. I started the off season at 185lbs and am now 170. I've increased FTP from 310 to 345.
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Old 02-14-07, 09:46 PM
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Originally Posted by NomadVW
Weight loss is a big player. I started the off season at 185lbs and am now 170. I've increased FTP from 310 to 345.
You're like me, only about 10lbs lighter, 30ish watts faster and with fully functional knees
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Old 02-14-07, 09:46 PM
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Great thread, but what does FTP and otb mean? OTB = off the back?
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Old 02-14-07, 09:48 PM
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Originally Posted by NomadVW
Weight loss is a big player. I started the off season at 185lbs and am now 170. I've increased FTP from 310 to 345.
nice numbers
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Old 02-14-07, 09:51 PM
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Originally Posted by Snuffleupagus
So, if you don't mind me asking do you train specifically for sprinting, or are you just built for it? If you do target it - what do you do?

Also, could you upload a file of a sprint workout? Be interesting to see what you're doing, as the numbers you're putting out are seriously strong enough to regularly win on the NRC circuit.
This was done on a digital computrainer, a wind type. I was sitting down while doing this too, because when I tried doing it standing up I threw my chain off of the outside of the big ring. I'm sure I could go higher if I were to stand. I also race track and do very well with that also, which lends itself alot better to my abilities. Yes, I am talking about a 1s peak output. Training? I spend hours upon hours doing sprint workouts on the track per week, motorpacing, etc. Its not BS, I can match my best friends sprint and hes Cat1 on the track. I cant "win on the NRC circuit" because my recovery time after that is inadequate.
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Old 02-14-07, 10:05 PM
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my FTP was 279 watts after month of no riding and lots of eating. Which put me right where I was at the end of summer which was 4 points shy of a cat 3 upgraded.
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