Just started training with Power? Post your questions/comments here!
#5976
These Guys Eat Oreos
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Rockets always recommends this too, but it's never actually worked for me. I can't produce nearly the power with brakes applied even like full out rpe. However, if you aren't looking to do 300w or more with brakes applied, and just need maybe half that, it works decently.
#5977
Making a kilometer blurry
Rockets always recommends this too, but it's never actually worked for me. I can't produce nearly the power with brakes applied even like full out rpe. However, if you aren't looking to do 300w or more with brakes applied, and just need maybe half that, it works decently.
#5978
Senior Member
Join Date: Jan 2012
Location: India.
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Finally had access to my computer after 2 weeks and while going through my workouts during that period, I discovered that I had done my first 1000+W jump and my 5s avg was 1007W. Happy to see 4 digit wattage for the first time :-)
#5979
Blast from the Past
Recently picked up a PT Pro wheel. Debating between Garmin 500 & Joule GPS for use with it. Anyone using the Joule?
#5980
Senior Member
I've been happy with the Joule GPS. There are discussions on the Wattage group of issues associated with mixing one brand of sensors with another company's head unit.
#5982
soon to be gsteinc...
Join Date: Oct 2010
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#5983
OMC
Join Date: Oct 2010
Location: South Louisiana
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Thank goodness. I'm still 33 watts away from that 1k level, but I haven't made a discreet effort to do it.
__________________
Regards,
Chuck
Demain, on roule!
Regards,
Chuck
Demain, on roule!
#5984
Senior Member
Join Date: Jul 2002
Location: Sacramento, California, USA
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#5986
Senior Member
Join Date: Jul 2013
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Got my Stages power meter about 10 days ago, and have been enjoying the additional data and ability to better compare my efforts. When I first got the power meter, I put the bike in the trainer, cranked out a 40 minute session, and established an FTP of 213 based on the best 20 minutes less 5% method. A few days later, the weather cleared up and I got a decent ride in, and my best 20 less 5 ran 217. Pretty consistent, right?
So today, I enter my first criterium (Tour of St. Lopuis Carondelicious Criterium), get my ass beat, and spend about half the race chasing a bunch of guys half my age (tranelation, chasing the pack instead of in the pack. Race ends up being 50 minutes with an avg power of 247, normalized power of 266, and best 20 of 258.
Should I revise my FTP up to 258 X .95= 245 since this was a real world test of how hard I could push, or should I stick with my lower estimates from solo rides where I was pushing hard, but not as hard?
FWIW: Bike Ride Profile | Tour of STL Carondelicious Crit near St. Louis | Times and Records | Strava
So today, I enter my first criterium (Tour of St. Lopuis Carondelicious Criterium), get my ass beat, and spend about half the race chasing a bunch of guys half my age (tranelation, chasing the pack instead of in the pack. Race ends up being 50 minutes with an avg power of 247, normalized power of 266, and best 20 of 258.
Should I revise my FTP up to 258 X .95= 245 since this was a real world test of how hard I could push, or should I stick with my lower estimates from solo rides where I was pushing hard, but not as hard?
FWIW: Bike Ride Profile | Tour of STL Carondelicious Crit near St. Louis | Times and Records | Strava
__________________
Formerly fastest rider in the grupetto, currently slowest guy in the peloton
Formerly fastest rider in the grupetto, currently slowest guy in the peloton
#5988
Senior Member
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Cat 4 racer with a new power meter. Only two outside rides this year, both FTP tests, one a 20, one a 60. Both confirmed a ~270 watt ftp. so 3.6 w/kg. Not bad to start the year. However, I can consistently put out 5 second sprints around 1300watts and jumps to almost 1400 when I was testing sprint power...it's definitely my strength
My FTP seems to be "ok" and should get me to the end of most races... but does anyone have some favorite "tips" to use a good sprint jump and 15s power to my advantage at the end of a race. I have a few successes and a few failures so far... Is there any benefit of trying to jump early for a good sprinter...or should I be waiting as close to the 200m as possible?
Anything to avoid another year of experimentation....
My FTP seems to be "ok" and should get me to the end of most races... but does anyone have some favorite "tips" to use a good sprint jump and 15s power to my advantage at the end of a race. I have a few successes and a few failures so far... Is there any benefit of trying to jump early for a good sprinter...or should I be waiting as close to the 200m as possible?
Anything to avoid another year of experimentation....
#5989
¯\_(ツ)_/¯
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but does anyone have some favorite "tips" to use a good sprint jump and 15s power to my advantage at the end of a race. I have a few successes and a few failures so far... Is there any benefit of trying to jump early for a good sprinter...or should I be waiting as close to the 200m as possible?
Anything to avoid another year of experimentation....
Anything to avoid another year of experimentation....
And yeah, if 15s is your strength, figure out how far you can go in 15s on a course and wheel it off backwards before the race and pick your spot.
After that, it's just skill and timing to be in a spot in the pack from which you can get a clear 15s to the line. Easier said than done, of course, as everyone else with your profile is angling to do the same thing.
#5990
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Yeah - I should've worded my statement a little better. It's not like you ever "figure it out". :-) My emotions have gotten the best of me a couple times when I've run a good race, saved energy, been in a good position, and then I blow what should be the best part of the race for me. Thx
#5991
Blast from the Past
Cat 4 racer with a new power meter. Only two outside rides this year, both FTP tests, one a 20, one a 60. Both confirmed a ~270 watt ftp. so 3.6 w/kg. Not bad to start the year. However, I can consistently put out 5 second sprints around 1300watts and jumps to almost 1400 when I was testing sprint power...it's definitely my strength
My FTP seems to be "ok" and should get me to the end of most races... but does anyone have some favorite "tips" to use a good sprint jump and 15s power to my advantage at the end of a race. I have a few successes and a few failures so far... Is there any benefit of trying to jump early for a good sprinter...or should I be waiting as close to the 200m as possible?
Anything to avoid another year of experimentation....
My FTP seems to be "ok" and should get me to the end of most races... but does anyone have some favorite "tips" to use a good sprint jump and 15s power to my advantage at the end of a race. I have a few successes and a few failures so far... Is there any benefit of trying to jump early for a good sprinter...or should I be waiting as close to the 200m as possible?
Anything to avoid another year of experimentation....
#5992
Newbie
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Cat 4 here with a stages. New to racing and following this training program: Cycling Training Plans: Fitness Guides | Bicycling Magazine
Completed my first race last Saturday and second race sunday. Took it easy throughout this week (z1/z2) except a turbo session wednesday - 4x(4min Threashold 1min max 10min base)
Sticking with the plan i should do a session tonight, 4x(2min threshold 1min max).
My question is should i do the session tonight? I have a race tomorrow. Is there anyway i can calculate how it is going to affect my fitness/fatigue/form chart?
It currently looks like this: (Note i've only had the power meter for three weeks)
Completed my first race last Saturday and second race sunday. Took it easy throughout this week (z1/z2) except a turbo session wednesday - 4x(4min Threashold 1min max 10min base)
Sticking with the plan i should do a session tonight, 4x(2min threshold 1min max).
My question is should i do the session tonight? I have a race tomorrow. Is there anyway i can calculate how it is going to affect my fitness/fatigue/form chart?
It currently looks like this: (Note i've only had the power meter for three weeks)
#5993
Ninny
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The fitness/fatigue numbers (the fitness one, anyway) are not going to be useful until you have several months of data. So don't even bother looking at that for a while.
To answer the general question, since you're coming off a mostly rest week, it's probably fine to do the workout before the race. It's not a high load workout.
To answer your specific question, you can calculate how a potential workout will change those numbers. First estimate the training load of the workout, by looking at previous similar workouts. 4x(2m Z4 + 1m Z6) probably has a training load (TSS) of somewhere around 50-60, depending on what you do in between the intervals.
In Golden Cheetah or Training Peaks, you can just manually enter a workout with this TSS to see how the numbers change. You can't do that in Strava. But the calculation is straightforward. Typically fitness (CTL) is a 7-week moving average and fatigue (ATL) is a 7-day moving average. Roughly, given a new workout with a TSS of X, your new CTL is old_ctl*6/7+X/7, and your new ATL is old_atl*41/42+X/42. ("Roughly" because different software implements these calculations differently. Keep in mind this is all just an attempt to model how your body actually reacts to work.)
Although, like I said at the start, your numbers aren't meaningful yet anyway.
To answer the general question, since you're coming off a mostly rest week, it's probably fine to do the workout before the race. It's not a high load workout.
To answer your specific question, you can calculate how a potential workout will change those numbers. First estimate the training load of the workout, by looking at previous similar workouts. 4x(2m Z4 + 1m Z6) probably has a training load (TSS) of somewhere around 50-60, depending on what you do in between the intervals.
In Golden Cheetah or Training Peaks, you can just manually enter a workout with this TSS to see how the numbers change. You can't do that in Strava. But the calculation is straightforward. Typically fitness (CTL) is a 7-week moving average and fatigue (ATL) is a 7-day moving average. Roughly, given a new workout with a TSS of X, your new CTL is old_ctl*6/7+X/7, and your new ATL is old_atl*41/42+X/42. ("Roughly" because different software implements these calculations differently. Keep in mind this is all just an attempt to model how your body actually reacts to work.)
Although, like I said at the start, your numbers aren't meaningful yet anyway.
Last edited by globecanvas; 03-28-14 at 05:03 PM. Reason: mmm, rational numbers
#5996
Powered by Borscht
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If anyone was wondering on Quarq vs Powertap difference. I borrowed a friends Edge 810 and ran mine together on the same ride. I zero'd both units before I left. The Powertap 810 recorded an extra 0:45 sec of moving time.
Left is Quarq, Right is Powertap. I haven't had a chance to look at the interval splits. I had the Powertap one in my jersey pocket so I didn't hit lap like I normally do on the one mounted to my bars. Before I started the intervals(20mins into the ride) they were dead on.
Left is Quarq, Right is Powertap. I haven't had a chance to look at the interval splits. I had the Powertap one in my jersey pocket so I didn't hit lap like I normally do on the one mounted to my bars. Before I started the intervals(20mins into the ride) they were dead on.
#5998
Making a kilometer blurry
#6000
Fly on the wall
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Normalized power question... So there is quite a bit of variability between normalized power and average power when I'm looking at the chart after my intervals (3'x6). Any thoughts as to why?
Would it be better to shoot for a higher np during intervals? Translating to riding I'm assuming that would mean less fluctuation in power and more of a steady push.
My initial thought is that the short intervals would mess with np. In theory it is a better metric for more aerobic efforts, VO2 and above will likely just throw it off?
Would it be better to shoot for a higher np during intervals? Translating to riding I'm assuming that would mean less fluctuation in power and more of a steady push.
My initial thought is that the short intervals would mess with np. In theory it is a better metric for more aerobic efforts, VO2 and above will likely just throw it off?