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Power distribution in WKO+

Old 04-14-09, 03:23 PM
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Power distribution in WKO+

I sent this as a PM to WR and RTC but then thought I could pose the question to the rest of you as well.

When looking at power distribution in WKO; is the column I have a blue arrow pointing at the one at which I'm supposed to be looking? I'm trying to remember what that drop was supposed to signify.
As always, thanks for helping with the n00b power questions!

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Old 04-14-09, 03:33 PM
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the idea is that you can spend a lot more time riding at or just below ftp than just above it. it takes a lot of threshold riding for this method to work. Try changing the bins to 10 watts to get a bit finer resolution. It would be safe to say that your FTP is probably below 300w.
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Old 04-14-09, 03:36 PM
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What about the one further up? I think it would signify the drop between 220-240 and 240-260. How big is that compared the one you have arrowed? I believe it is supposed to signify your FTP. At 280-300watts you would either be a big dude (like me) or you are a strong rider.
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Old 04-14-09, 03:36 PM
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Originally Posted by ted ward View Post
the idea is that you can spend a lot more time riding at or just below ftp than just above it. it takes a lot of threshold riding for this method to work. Try changing the bins to 10 watts to get a bit finer resolution. It would be safe to say that your FTP is probably below 300w.
Yeah, I've been training with my FTP at 270W lately. I've got a few other files and the "drop" always comes here at the 280-300W bar. Would 270W then be too low?
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Old 04-14-09, 03:37 PM
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Originally Posted by chrisvu05 View Post
What about the one further up? I think it would signify the drop between 220-240 and 240-260. How big is that compared the one you have arrowed? I believe it is supposed to signify your FTP. At 280-300watts you would either be a big dude (like me)
I'm 6'4 and 177 lbs. (80.4kg).

Originally Posted by chrisvu05 View Post
or you are a strong rider.
Wishful thinking on my part.
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Old 04-14-09, 03:39 PM
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i think the recommendation for that analysis is 15-watt buckets, to give you more granularity.
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Old 04-14-09, 03:42 PM
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Originally Posted by SushiJoe View Post
I'm 6'4 and 177 lbs. (80.4kg).



Wishful thinking on my part.
So weight wise you aren't a particularly large rider (except for your heigh). You are similar to WR in size I believe. I'm interested in seeing my FTP since i'm 230+ right now but i've only been riding with the PT a handful of times so I don't have enough data yet.
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Old 04-14-09, 03:43 PM
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Here are 2 more. One is really funky shaped:



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Old 04-14-09, 03:46 PM
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Originally Posted by chrisvu05 View Post
So weight wise you aren't a particularly large rider (except for your height). You are similar to WR in size I believe. I'm interested in seeing my FTP since i'm 230+ right now but i've only been riding with the PT a handful of times so I don't have enough data yet.
Yep, very similar.

Just not nearly as strong!!
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Old 04-14-09, 03:47 PM
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It's better if you look at a bunch together instead of just one ride.
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Old 04-14-09, 03:48 PM
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Originally Posted by umd View Post
It's better if you look at a bunch together instead of just one ride.
I think his first one was for the past 28 days...
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Old 04-14-09, 03:54 PM
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Cut off 0-100 and everything above 350 watts.

Then change to 7 watt bins.
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Old 04-14-09, 03:57 PM
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Originally Posted by Hocam View Post
Cut off 0-100 and everything above 350 watts.

Then change to 7 watt bins.
Good idea, thanks!
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Old 04-14-09, 07:15 PM
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This is one of the absolutely worst ways to proxy FTP testing - especially considering when you carry the distribution over a number of separate rides, you're going to be including a whole mess load of rides that aren't focused on threshold and ones which include improvement over time.

Test. Learn your body/Intervals. Test.

This may be a good way to confirm what you think is FTP, but I think that happens mostly because you're looking for the drop off where you think FTP is already.

28 day distribution, top cut off and zero's cut off


Tonight's 1 hr hammer ride solo - pNorm 359, avg power 330


Last 14 Tues/Thur night workouts (my hammer nights)



None of these point to FTP, nor do they even get close.
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Old 04-14-09, 08:09 PM
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Originally Posted by NomadVW View Post
This is one of the absolutely worst ways to proxy FTP testing - especially considering when you carry the distribution over a number of separate rides, you're going to be including a whole mess load of rides that aren't focused on threshold and ones which include improvement over time.

Test. Learn your body/Intervals. Test.

This may be a good way to confirm what you think is FTP, but I think that happens mostly because you're looking for the drop off where you think FTP is already.

28 day distribution, top cut off and zero's cut off
[url=http://www.cycleanywhere.com/blog/files/tom_28days.jpg][img ]http://www.cycleanywhere.com/blog/files/tom_thumb_28days.jpg[/img][/ url]

Tonight's 1 hr hammer ride solo - pNorm 359, avg power 330
[url=http://www.cycleanywhere.com/blog/files/tom_tonight.jpg][img ]http://www.cycleanywhere.com/blog/files/tom_thumb_tonight.jpg[/img][/ url]

Last 14 Tues/Thur night workouts (my hammer nights)
[url=http://www.cycleanywhere.com/blog/files/tom_tuesthurs.jpg][img ]http://www.cycleanywhere.com/blog/files/tom_thumb_tuesthurs.jpg[/img][/ url]


None of these point to FTP, nor do they even get close.
Ahhh, I see. All good points. I'll be retesting fairly soon.
Based on the CTS tests, my FTP was calculated to be 270 (From an avg. of 290W between the two 8-minute tests). I really just wanted to see if the "drop off method" came close, but then I couldn't remember for sure if it was FTP that it was supposed to signify or not.
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Old 04-15-09, 12:11 PM
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The other method (if you don't want to do a 20-min test) is to find a really really hard ride (like a race) and take the highest 3, 5, and 8 minute values and put them in the AWC speadsheet. Its only an estimate but its usually within a few watts of what I can actually put out.
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Old 04-15-09, 12:12 PM
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your pictures are gone
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Old 04-15-09, 12:23 PM
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your pictures are gone
Weird... Need to check photobucket.
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