Wattage for five hour century?
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Wattage for five hour century?
According to a calibrated CompuTrainer, it takes about 200 watts to ride 20 mph on a flat wind-free road.
Can I extrapolate from this that if I can maintain 200 watts at 75% or less of my max heart rate, I have a reasonable chance of doing a five hour century?
This assumes, of course, an out-and-back course (uphills and downhills and headwinds and tailwinds cancel) and I would need to boost the speed a bit to account for stoplights, rest stops, etc.
Can I extrapolate from this that if I can maintain 200 watts at 75% or less of my max heart rate, I have a reasonable chance of doing a five hour century?
This assumes, of course, an out-and-back course (uphills and downhills and headwinds and tailwinds cancel) and I would need to boost the speed a bit to account for stoplights, rest stops, etc.
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Don't underestimate the effect of stop signs, lights and intersections. If I ride at 20mph all the way home on my commute, with the effect of slowing and starting from traffic signals , I end up with aprox. 17.5 mph avg on mile 10 mile ride home.
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Originally Posted by JHRacing
According to a calibrated CompuTrainer, it takes about 200 watts to ride 20 mph on a flat wind-free road.
Can I extrapolate from this that if I can maintain 200 watts at 75% or less of my max heart rate, I have a reasonable chance of doing a five hour century?
This assumes, of course, an out-and-back course (uphills and downhills and headwinds and tailwinds cancel) and I would need to boost the speed a bit to account for stoplights, rest stops, etc.
Can I extrapolate from this that if I can maintain 200 watts at 75% or less of my max heart rate, I have a reasonable chance of doing a five hour century?
This assumes, of course, an out-and-back course (uphills and downhills and headwinds and tailwinds cancel) and I would need to boost the speed a bit to account for stoplights, rest stops, etc.
Unless you are really aero compared to me, I'd bargain for a higher power requirement.
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Based on those data points, looks like I should shoot for 225 W or so. I also wonder about HR gradually increasing over time. Might be 80% for the first two hours, but would it stay there for another three?
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Actualy, I typicaly find my HR goes down for a given effort the longer I ride if I eat and drink properly...but I've never worn the HRM on a ride longer than 4 hours.
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Originally Posted by VosBike
Actualy, I typicaly find my HR goes down for a given effort the longer I ride if I eat and drink properly...but I've never worn the HRM on a ride longer than 4 hours.
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I've seen the ever-decreasing HR during 24 hour mtb races, but without a dramatic change in lap times. Obviously lap time do decrease, but not at the same rate that my HR does. I too am curious about the physiological effects that make this possible.
I'm about to start training with a power meter, so maybe that data will shed some light.
Eddie O
I'm about to start training with a power meter, so maybe that data will shed some light.
Eddie O
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Can I extrapolate from this that if I can maintain 200 watts at 75% or less of my max heart rate, I have a reasonable chance of doing a five hour century?
I'm somewhat of experienced at 100 mile TTs, and conditions usually dictate variable efforts. If you rode 5hours at identical effort [75%MHR]-- it probably wouldn't be your best performance.
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Originally Posted by Eddie O
I've seen the ever-decreasing HR during 24 hour mtb races, but without a dramatic change in lap times. Obviously lap time do decrease, but not at the same rate that my HR does. I too am curious about the physiological effects that make this possible.
I get slower when this happens, but not substantially slower. No explanation that I can think of for that.
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Hills and Wind do not cancel out
I guess this is off topic, but the nerd in me just can't help himself. Hills and wind always make you slower, even on an out and back course. The amount of time that they slow you down is more than the time they help you, so your average speed is always worse on a hilly or windy out and back than a flat, windless one.
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Originally Posted by JHRacing
According to a calibrated CompuTrainer, it takes about 200 watts to ride 20 mph on a flat wind-free road.
Can I extrapolate from this that if I can maintain 200 watts at 75% or less of my max heart rate, I have a reasonable chance of doing a five hour century?
This assumes, of course, an out-and-back course (uphills and downhills and headwinds and tailwinds cancel) and I would need to boost the speed a bit to account for stoplights, rest stops, etc.
Can I extrapolate from this that if I can maintain 200 watts at 75% or less of my max heart rate, I have a reasonable chance of doing a five hour century?
This assumes, of course, an out-and-back course (uphills and downhills and headwinds and tailwinds cancel) and I would need to boost the speed a bit to account for stoplights, rest stops, etc.
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As long as this is an academic exercise, you could use a calculator like this to get an estimate... https://www.kreuzotter.de/english/espeed.htm
For me (6'1", 160lbs, 20lbs of bike and water/food)... I need 230W to maintain 20mph with no wind on a flat road, assuming I'm riding on the hoods.
For me (6'1", 160lbs, 20lbs of bike and water/food)... I need 230W to maintain 20mph with no wind on a flat road, assuming I'm riding on the hoods.
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Originally Posted by Summit
As long as this is an academic exercise, you could use a calculator like this to get an estimate... https://www.kreuzotter.de/english/espeed.htm
For me (6'1", 160lbs, 20lbs of bike and water/food)... I need 230W to maintain 20mph with no wind on a flat road, assuming I'm riding on the hoods.
For me (6'1", 160lbs, 20lbs of bike and water/food)... I need 230W to maintain 20mph with no wind on a flat road, assuming I'm riding on the hoods.
So the question: are those calculators reliable for figuring out what your maximum power output is? (Because I was totally tapped out yesterday, so I figure that's all I'm getting out of these legs.)