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What is a reasonable FTP goal for me?

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What is a reasonable FTP goal for me?

Old 11-07-13, 05:19 PM
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CdCf
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What is a reasonable FTP goal for me?

It's literally been years since I last posted here, but this is a question I want to take to this forum, simply because of the sheer number of active forumites!

A detailed background story to begin with...

I started cycling nine years ago, at age 25. For the first couple of years I did little more than ride around just for the sake of it. I joined a local bike club (where I'm still an active member eight years later) and went along on their recreational rides on weekday evenings and sundays. Slow rides. A lot of chatting, not a lot of panting...
I gradually improved over the years, but I was never very fast.

Then in 2009, after I had a minor heart condition surgically taken care of (a very benign AVNRT), I not only started working out harder, I also got my first power meter. That really kickstarted my training. I'm a numbers guy, and I need cold, hard numbers to motivate me. Training by feel gets me nowhere - I just ease off prematurely. Training with power allows me to track my progress, and that really helps.

Back in 2009, I got myself tested at a local sports testing clinic and got a VO2max of ~59, at 153 lbs, and an FTP of ~240 W (lactate test). 15 months later, with a lot more training at higher intensity than previous years, I re-tested and got ~68 at 143 lbs and an FTP estimated at around 260 W (lactate test). A fair bit of improvement, not just because of the weight loss. That's around 0.3 L/min higher in absolute terms.

From there on I've seen a steady but moderate progression. I tested at ~68 VO2max (ramp test with gas analysis mask) at a higher weight (155 lbs) early this year, or in absolute numbers about 4.7 L/min. Estimated FTP of 270 W.

I have a Monark 828E ergometer bicycle for my indoor training (and during the "winter" half of the year, I mount my Power2max power meter on it), and I also use it to do my own ramp tests occasionally, to keep track of my fitness level.

Now, up until now, I've never been very structured and dedicated in my training. Sure, I've put a decent number of hours in there, but not much compared to the truly dedicated cyclists I know. I'm at around 275 hours of bike-related training so far this year. Roughly 4200 miles (I only count distance outside), so not a lot. I completed my first season as a competitive cyclist this year. We don't have categories in Sweden, but rather two different kinds of classes. There's Elite, Senior and Sport ("beginner" essentially). Aside from that, we have age groups. M30 (30-39), M40 (40-49), M50 (50-59), M60 (60-64), and so on. The first kind is age-independent, as long as you're 18 (or is it 19?) or over. You need an Elite licence to be able to race in the Elite class, and a Master licence for Senior, Sport and the age-group classes. I raced mostly in the M30 class.

Half the races in M30 are time trials. 12-19 miles long. And even though I'm not that strong in TTs, it's still my greatest love in cycling! I have a few podium finishes, but they're sadly mostly due to a lack of competition. My main nemesis proved impossible to beat this year. Not surprising since his average power is about 25-30 W higher than mine, and he's not much bigger (taller, but thinner). My 2014 season will be almost exclusively time trials. There's not many of them. Perhaps only about 10-12 real races.

Earlier this year, during a playful team time trial on regular road bikes, I averaged 284 W over 40 minutes, and it felt fairly easy. We were supposed to stop where we stopped so that's why we stopped (and not because I was tired), but I could easily have gone on for more than the full hour. So I would guess that, at that time, I could have averaged close to 290 W for a full hour, in a real race. I lose about 7-8 % in my TT position, though, but I think it's partly due to a lack of time on the TT bike. My best TT effort was 277 W for just over 40 minutes, but I'm not good at pushing myself hard on the TT bike. That's another thing I need to work on for next year.

Which brings me to the real question. How far should it be possible to push my FTP, given dedicated and FTP-specific training at a greater volume than previously? I doubt very much that I'm at my peak, considering how relatively little and unstructured I have been training. Is 300 W for a full hour a realistic goal for early April next year? How about 310 W? Even higher? That's probably about 25-30 W up from my current level, or 10-20 W up from this season's peak in July.

How strongly does VO2max limit FTP? I mean, looking at some of the top female pros, with VO2max probably in the low-to-mid 70s at 115-130 lbs, their absolute VO2 is far lower than mine, yet some can push 300 W or more for an hour.

Sorry, this is a lot of text, but I want you to have the full picture. Verbose is my middle name.

Bottom line: is getting to 300+ W possible in five months? What would it take?
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Old 11-08-13, 06:27 PM
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I'm not a trainer, a coach, or in any other way qualified to speak on these questions, but I won't let that stop me from saying that it certainly seems to me, if indeed you can lay down 284w in a "playful" 40 minute effort, that achieving 300w FTP by April would be easily possible with a training regimen.

Of course, I have no idea what that regimen should entail, so I'll just shut up now and let wiser heads have at these questions.

Impressive power numbers you've got, though.
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Old 11-19-13, 12:51 PM
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I love to time trials and the test both mentally and physically that they are. To answer your question, I would start out by doing a test to figure out your FTP. For this, for time trialing, I like to do a 30 min TT. Hit the lap button 10 minutes into the TT and use the avg power from your last 20 minutes. Usually somewhere around 95% of this is your FTP. One thing to keep in mind is that FTP is somewhat variable based on fatigue level and other factors.
Using the actual number from your test, start implementing longer intervals around this power level, starting around 8-10 minutes and working up to even longer. For an interval session targeting 20-45 minute time trials, I like to use at least 25-30 minutes of accumulated time at threshold during a workout. So that would be at least 3x8min intervals. I also do some shorter 4-5 minute interval days and some over/under threshold intervals. These help when a time trial is not flat an you need your power to be able to fluctuate some and be able to recover at just under your threshold power output.
To answer your first question, an FTP of 300-310 is easily possible within a few months IF you are really somewhere around 280w FTP now and are willing to put in consistent work over those months along with the recovery necessary to make the changes you want. In fact, I'd guess given your annual training volume that your potential FTP is much higher than the 300-310 your are shooting for. Hopefully this is helpful. Let me know if you have questions about how to specifically get to where you want to be. Have fun!
Matt
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Old 11-20-13, 05:48 PM
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Originally Posted by mattev1 View Post
To answer your question, I would start out by doing a test to figure out your FTP. For this, for time trialing, I like to do a 30 min TT. Hit the lap button 10 minutes into the TT and use the avg power from your last 20 minutes. Usually somewhere around 95% of this is your FTP. One thing to keep in mind is that FTP is somewhat variable based on fatigue level and other factors.
I do all my winter intervals (wintervals? and yes, I know that word has negative connotations in the UK) on my Monark 828E ergometer cycle. Very sturdy and accurate. No outside interval training until maybe April or May. So most of my interval work tends to be 2x20 and similar. I did just that two days ago, at 280 W (given by the ergometer and my Power2max both) and that felt, well, not easy but not mind-numbingly agonizing. Heart rate increased only slowly, and by the end of the second 20-minute interval, my heart rate was 173 bpm, or just at the upper end of what I usually take to be my threshold HR: 170-173. Average heart rate was 160 for the first and 166 for the second.
The week before, I did the 2x20 at ~288 W, with average HR at 162 for the first and 169 for the second (max 176). They were much more taxing mentally, but I completed them and wasn't all that fatigued afterwards, only overheated! That tallies well with my basic assumption that 1 bpm equals roughly 2-3 W at these power levels. My max heart rate tends to be around 195-197 bpm, BTW.
So 280 W at this moment seems a reasonable estimate for my FTP. With a gun to my head, maybe a few more watts still...

I'm a lot more efficient at lower cadences. The above is true for a cadence of around 95-100. Now, I did 20 minutes at 315 W yesterday, and it felt easier than the second 280 from Monday. But I did it standing up, at an average cadence of 60. 300 W for an hour should be possible that way today. Very comfortable, but likely a lot worse in terms of specificity. Doing TTs out of the saddle, with my back straight up, is probably not a very good idea...

Originally Posted by mattev1 View Post
Using the actual number from your test, start implementing longer intervals around this power level, starting around 8-10 minutes and working up to even longer. For an interval session targeting 20-45 minute time trials, I like to use at least 25-30 minutes of accumulated time at threshold during a workout. So that would be at least 3x8min intervals. I also do some shorter 4-5 minute interval days and some over/under threshold intervals. These help when a time trial is not flat an you need your power to be able to fluctuate some and be able to recover at just under your threshold power output.
Here's my training schedule for a week (will likely change as the winter season training progresses):

Mon: 2x20, 3x15 or similar, at around 99-102 % of FTP
Tue: 5x9 over/unders at ~105 % of FTP
Wed: 2 hrs indoors or outdoors, fairly steady power, at around 65-70 % of FTP, with a few high-cadence sprints thrown in to break the monotony (indoors)
Thu: 4x4 at 115-120 % of FTP
Fri: rest
Sat: 2-3 hrs LSD
Sun: 2-4 hrs LSD

With warm-ups/cool-downs and some extra bits after the intervals, this should mean around 10-12 hours a week. 10.5 hrs last week. An easy week every fourth week, maybe, with only 4-6 hours total time and one set of intervals.
This is just about my limit. I actually have the time for maybe 30 hours a week (I'm single with nothing else that I really have to do besides work, eat and sleep), but my head would probably explode!

Originally Posted by mattev1 View Post
To answer your first question, an FTP of 300-310 is easily possible within a few months IF you are really somewhere around 280w FTP now and are willing to put in consistent work over those months along with the recovery necessary to make the changes you want. In fact, I'd guess given your annual training volume that your potential FTP is much higher than the 300-310 your are shooting for. Hopefully this is helpful. Let me know if you have questions about how to specifically get to where you want to be. Have fun!
Matt
Well, I hope you're right!
The training schedule I've laid out will just about double my training volume compared to anything I've done before.
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Old 11-20-13, 10:31 PM
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You seem to be right on with your guess of 280W FTP or at least close enough. Your idea of a training plan is good as well. I have two suggestions. First, on your Mon. and Wed. days as you have them listed above, I would hop off the bike every 15-20min and do some core strength work for a few minutes. I find this is a nice break during long monotinous trainer rides and a good way to get the core work in while you are warmed up but not waiting until after you are done riding when you might be tempted to skip it.
Second, if you have a TT bike, do the threshold intervals on that when possible at least once a week if not more. This will build strength in the TT position which is much different than the Monarch. This year, I found that by focusing on time trialing for a few weeks mid season, getting 3-4 rides per week in that position really helped me out(a first and second place finish out of two TT's.)
Use the recovery week to do a fitness test to assess your fitness gains and make adjustments to your training schedule. Before you know it you'll be at your goal and beyond.
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Old 11-21-13, 04:42 PM
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I do all my strength training on two or three gym sessions a week. One for core/back/butt/hamstrings. One for legs. One for upper body (chest, shoulders, arms, upper back). If I get off the bike in the middle of a session, I simply can't get back on. Sadly, that's just the way my brain works...

I'd love to be able to do some of the intervals on the TT bike, but my trainer sucks. It doesn't run smoothly at all and it has become warped and twisted for some reason, so I lean to the left on it. I don't have the money for a new one and riding outdoors on my TT bike during the winter is out of the question. But as soon as the roads warm up and dry out in late March, I'll be riding it as much as I can. The first TT race is in late April, so I'll hopefully have 3-5 weeks where I can get used to the TT position.

Here's today's session. It's pretty much "stolen" from the Trainerroad workout "Palisade".

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Old 11-22-13, 02:08 PM
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That looks like a good workout. Nice consistent intervals.
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Old 12-04-13, 04:06 PM
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Something is happening. The numbers don't seem to indicate that I'm getting stronger. Heart rates still follow much the same ∆bpm/min for a given power level as before. But the mental fatigue during the intervals is significantly diminished! Where in the past 20 minutes even just below my FTP would feel like an eternity and a half, and with countless aborted attempts at 10 or 15 minutes, I now simply cruise along. Sure, it's not easy, but it's not that hard either. The first 2-3 minutes are the worst, but the body seems to settle in after that. This is an unexpected development, quite contrary to the adage "it doesn't get easier, you just go faster". Here, it seems, it's more a case of "you don't go faster, it just gets easier"...

At this point, you're probably thinking "well, if it feels that easy, just increase the power until it doesn't". But the heart rate increase (curve slope) tells me that I'm already very close to my current limit. It doesn't seem reasonable that 2x20 intervals should get you to 96-97 % of max heart rate at the end of the second interval, which another 10 W would surely do. The intervals I did two days ago got me to around 93 % of max at the end of the second one, even though they felt fairly comfortable.

So I figure that my pain threshold has changed, but real, tangible performance in terms of better numbers is still absent. Then again, it's only been about a month of this more dedicated and harder training, although starting from a fairly good level.

This is my latest 2x20, with an average of 294 W for the first and 300 W for the second. Peak HR ~175 and ~182. The gradual increase in power during each interval is real and intentional. I simply add on resistance gradually. This is my way of handling the first couple of minutes where it feels hard for real. A constant power throughout should be easier and give a flatter HR curve. I'll try that next, probably tomorrow evening.



This is not my bike, but it's the exact same model and setup, only that I have a Power2max power meter instead of the original cranks.

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Old 12-04-13, 04:59 PM
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I think you're seeing what most folks see with conditioning. Impressive. Be sure to warm up before doing the first interval. I typically do a 30' zone 2 warmup with 1.5 minute hard efforts at 20' and 25', then go immediately into the interval at 30'.

Do planks to help with the TT position.
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Old 12-04-13, 05:59 PM
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I normally warm up for 15-20 minutes, but this time a friend was coming over and I had very little time.
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Old 12-05-13, 08:45 AM
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Yeah, nothing wrong there, and I agree with CFB that you're just better conditioned. Maybe rather than continuing to look at 20min threshold numbers as a measure of strength, look at how you're handling short level 6 and 7 sprint intervals and also low cadence, longer runs at those levels.
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Old 12-05-13, 10:18 AM
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Training zones/levels with numbers are like Greek to me and most people around this part of the world. We use words that indicate purpose/type instead, like "recovery", "easy distance", "fast distance", "threshold", "VO2 intervals", "sprints" and such. TT races don't involve any sprinting other than for a few seconds at the start of the race and after the turn-around point (if there is one), so I limit myself to one set of 4x4 intervals (four sets of 4 mins at VO2max with 4 mins rest in between) a week.

As I've written earlier, low cadence is easy. So easy in fact that it feels like cheating. My FTP at a cadence of 60 is probably more than 20 W higher than at 100. I've looked at data from my TT races the past two seasons, and I've found that my natural cadence during a time trial is 95-100, so that's why I train and measure within that cadence range. Although I'm far more efficient at lower cadences, my lower back simply can't handle the added strain. I have moderate scoliosis and kyphosis, so my back isn't as flexible as I would like it to be.

I have to say that it feels a bit sad that I haven't improved the slightest after a month of hard effort.
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Old 12-05-13, 12:13 PM
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Originally Posted by CdCf View Post
Training zones/levels with numbers are like Greek to me and most people around this part of the world. We use words that indicate purpose/type instead, like "recovery", "easy distance", "fast distance", "threshold", "VO2 intervals", "sprints" and such. TT races don't involve any sprinting other than for a few seconds at the start of the race and after the turn-around point (if there is one), so I limit myself to one set of 4x4 intervals (four sets of 4 mins at VO2max with 4 mins rest in between) a week.

As I've written earlier, low cadence is easy. So easy in fact that it feels like cheating. My FTP at a cadence of 60 is probably more than 20 W higher than at 100. I've looked at data from my TT races the past two seasons, and I've found that my natural cadence during a time trial is 95-100, so that's why I train and measure within that cadence range. Although I'm far more efficient at lower cadences, my lower back simply can't handle the added strain. I have moderate scoliosis and kyphosis, so my back isn't as flexible as I would like it to be.

I have to say that it feels a bit sad that I haven't improved the slightest after a month of hard effort.
If you try something and it doesn't produce the results desired, try something different, which is part of what chaadster is recommending. Specifically you might try, once a week, a couple of 3 minute very hard efforts. When done properly, you should feel very bad from lack of oxygen at the end of each interval. The effect is to release endogenous EPO. The full effect will not appear for 4-8 weeks while the new red blood cells mature.

Another thing you can try to increase your red blood count and hematocrit is to give plasma once a month. I have exceptional quality plasma and used to get paid for it once a month. When I was doing that, my hematocrit held steady at 48. That's pretty much PED level. I don't think this effect is well understood.

Many TTs involve some hill or upwind work. Analysis of top TTers tells us that they are faster if they go over LT during these efforts and then recover during easier sections. Therefore over-under intervals which stimulate the clearance of lactate are advisable.

Even though your FTP hasn't increased particularly, your endurance has and this is huge in a 40k TT. I would definitely not be bummed out had I your results!
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Old 12-05-13, 03:09 PM
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But I do the 4x4 intervals once a week, and they're pretty much the same as 3-minute intervals (these go to 4! ). I keep a bucket by the side, and I've had to use it a few times...

My forte seems to be 3 to 8 minute long hill climbs. I will probably be able to reach 6 W/kg for a 5-minute effort next summer (~5.7 W/kg was my best this year), if only I can manage to stay off the chocolate and the sweets and lose the 10-12 lbs of excess flab I carry around.

I've never had hematocrit measured directly, but using the threefold Hb to Hct conversion, I would say I range between 40 and 43.

Pacing during races is something I practice actively. The power meter helps a lot there!

I did 40 minutes straight at ~FTP today. 285 W average. Didn't feel too difficult.

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Old 12-07-13, 12:21 PM
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Originally Posted by CdCf View Post
I will probably be able to reach 6 W/kg for a 5-minute effort next summer (~5.7 W/kg was my best this year)...
Damn, I'm envious of that! I'd have to produce north of 600w to make that happen, which to be realistic, ain't happenin'. Losing weight is the other way to make that happen, but even if I could get to 90kg, 540w@5mins still seems like a boatload of power.

Keep crushing it, CdCf!
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Old 12-07-13, 02:17 PM
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Looks like you've been at it for about four weeks and the training is working. As you train your FTP will rise and you need to test it from time to time to make sure the numbers your workouts are based on are current. I believe every six weeks is usually recommended (been a while since I read The Cyclists Training Bible). Since you recently increased your training it's reasonable to assume that you'll see bigger gains at first and testing more often would be optimal. No sense wasting another two weeks working out using below-optimal power as it will slow your gains. Retest your FTP, it has likely gone up. As you train your LT should go up as a % of VO2max so you should be able to run at a higher HR (and hopefully higher power output) without fatiguing.

If your current effort has become easy, go harder. You can't continue to gain if your stress level doesn't increase.

That being said don't forget to have a reload week from time to time to prevent overtraining.
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Old 12-09-13, 02:47 PM
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Originally Posted by chaadster View Post
Damn, I'm envious of that! I'd have to produce north of 600w to make that happen, which to be realistic, ain't happenin'. Losing weight is the other way to make that happen, but even if I could get to 90kg, 540w@5mins still seems like a boatload of power.

Keep crushing it, CdCf!
In my case, it was a mere 370 W. And I mixed up the years. 5.7 W/kg was last year, when I weighed less (my weight then was that much lower that the power was lower too, around 365 W). I couldn't get my weight down to reasonable levels this year, so my 370 W for 5 minutes was ~5.5 W/kg.
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Old 12-09-13, 03:00 PM
  #18  
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Originally Posted by CharlyAlfaRomeo View Post
Looks like you've been at it for about four weeks and the training is working. As you train your FTP will rise and you need to test it from time to time to make sure the numbers your workouts are based on are current. I believe every six weeks is usually recommended (been a while since I read The Cyclists Training Bible). Since you recently increased your training it's reasonable to assume that you'll see bigger gains at first and testing more often would be optimal. No sense wasting another two weeks working out using below-optimal power as it will slow your gains. Retest your FTP, it has likely gone up. As you train your LT should go up as a % of VO2max so you should be able to run at a higher HR (and hopefully higher power output) without fatiguing.

If your current effort has become easy, go harder. You can't continue to gain if your stress level doesn't increase.

That being said don't forget to have a reload week from time to time to prevent overtraining.
I think I can rate my 40-minute effort the other day as a test of sorts. I could surely have gone on for another 20 minutes, so 285 W is probably just below my one-hour max power at this stage.

I was out for a four-hour long, fairly slow ride with full winter gear on Saturday. Heavy squats on Sunday morning followed by two hours (150-160 W steady) on the ergo bike at home. That kinda drained my legs, so I decided to take a rest day today. Which I regret now, because my legs feel great... But that should only make me perform all that much better tomorrow. Well, we'll see...

I'm going to aim for 2x20 with both at 300 W minimum, perhaps another 5 for the second. That's 5 W up from last week. Will I make it?
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Old 12-09-13, 08:32 PM
  #19  
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Based on the graph you posted from the previous 2 x 20 I don't think you'll have a problem. The fact that you're pushing harder towards the end (looks like you were hitting 310 - 315 watts at the end of the intervals) and you say you didn't find it particularly hard tells me you have it in you.

It's gonna be harder and your HR will be a little higher but that's pretty much in line with the Lemond quote isn't it?
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Old 12-15-13, 04:08 AM
  #20  
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I was aiming for a 2x20 at 300+ W on Wed, but I had had two days of feeling a bit... off, so it ended up as a single 20-minute interval. But I averaged 306 W without burning myself out completely, so that was good! On Nov 5th I did a 20-minute interval with the almost the same peak HR (177 vs 178) and average HR (165 vs 168), but with an average power of 286 W. And two days before that (Nov 3rd), another 20-minute effort at 291 W average with a peak HR of 180 and average 167.
This would suggest at least 10-15 W of improvement since then, I think. At least for the 20-min effort. But it should translate to an improvement of similar magnitude for the full hour.
And really, the full hour is really only for the sake of the definition of FTP. My TT events will never exceed ~30 km, so 40-45 minutes is enough.
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Old 09-22-14, 01:35 AM
  #21  
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Here's an update with results.


I've had a good season. My main focus has been time trials, and I've become significantly faster this year. The only negative thing is that I haven't been able to get the weight down as planned, so I've stayed between 151-153 lbs for the past six months.


So what about power?
Well, I didn't improve all that much from the beginning of the year to late July. I got laid off from work in mid July and decided to train more and harder. After a few weeks of doing that, I felt a lot stronger. I went from around 7-8 to 11-14 hours a week and kept that up for 6-7 weeks straight.


My only TT podium finish this year was in late April, when I placed second. I averaged 285 W over the 42 m 38 s (30 km). The winner was less than three seconds faster and I had five seconds down to third.


I then placed fourth in the Masters Nationals (M30-39 class) with an average power of just 281 W, at an average speed of 27.0 mph over 30 km. That was in early August.


Then, for the past couple of weeks, I've reduced the training load back to 7-8 hours a week, and this has resulted in a massive boost in capacity! Nothing stellar on an absolute scale, but outstanding relative to myself.


I did a three-hour ride at an average power of 237 W, with average HR about 20-25 BPM lower than my threshold HR. It wasn't even much of an effort. I could've kept it up for a few hours more if I had brought food with me (I only had water). Two years ago, I struggled hard once to ride 2.5 hrs at 232 W, with my average HR close to threshold HR, feeling completely drained afterwards.


A week later, I decided to try riding at what I figured was my FTP for an hour straight. In the end, I averaged 284 W, but I had to freewheel a few times, and that always brings average power down scarily fast! One tight turn reduced it by 2 W, and that turn only took a couple of seconds! Had it been a flat, straight, uninterrupted course, I am positive I would have ended up with an average of at least 290 W, and likely a few watts above that.
I also started the hour "cold", without warming up, and also couldn't bring power up fully due to traffic for the first couple of minutes. Given all this, I would argue that I'm at, or close to, my goal of 300 W for one hour, if I had performed an all-out effort under optimal conditions.


For two Saturdays in a row I've done short TTs. Nine days ago, it was a 13-km TT where I averaged 315 W over 18 minutes. Two days ago, I did 10 km in 13 minutes with an average power of 318 W. And I finally broke through the 44 km/h barrier (27.5 mph)! Fair enough, it was a short TT, but still... My goal for the next season is to consistently average ~27 mph and close to 300 W on the long TTs (20-30 km).

I'll keep my training volume up, and from late October onwards, I plan to keep it at or above 10 hrs/wk, averaged over blocks of four weeks.

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Old 09-22-14, 07:25 AM
  #22  
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Interesting thread, thanks for coming back and giving an update. I'm a newbie biker coming off a competitive running career. I'd really like to get a power meter, but can't bring myself to spend more than my bike costs on such a thing. Then again I'm a numbers guy like you and I think it would motivate me. This thread makes me want one.

One question, how did you avg 27 mph off 281 Watts? I don't have a real good frame of reference, but that seems crazy from what I've seen out there.
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Old 09-22-14, 08:11 AM
  #23  
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Originally Posted by chiggy View Post
One question, how did you avg 27 mph off 281 Watts? I don't have a real good frame of reference, but that seems crazy from what I've seen out there.
The course was really flat. The turn-around point (15 km out) was 20 m (~65 ft) higher than the start/finish, with a near-constant incline along the way. That's a 0.13 % grade!
Straight, wide road, re-surfaced last year for 2/3 of the distance. Smooth tarmac. Because the road was so good and straight, I was able to keep my head down for much of the time. I saw the speed virtually jump up every time I had my head down, and then go back down when I raised my head to look ahead. That's hard to do for long periods of time on most courses, so that was "bonus speed" that is rarely seen.
Some wind, but not significant, perhaps 5-7 mph. Only really felt the wind in the last 4-5 km.

I don't even have a disc wheel (SRAM S80 front and rear) and my TT skinsuit is baggy (two sizes too big - I've washed it too often) and not very smooth, so there is plenty of room for improvement.
My CdA seems to be around 0.230-0.235 m^2 at the moment.
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Old 09-22-14, 08:43 AM
  #24  
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Sounds like a great course. I was just curious since it seems I'm a human parachute.
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Old 09-22-14, 10:26 AM
  #25  
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CdCf,

It looks like I'll be chasing same 300W as my new target.

My current stats are:
271W for an hour, this was my target goal for this year see more at https://www.bikeforums.net/road-cycli...l#post17148262
280W - 30min
292W - 20min
313W - 10min
328W - 5min
All data from actual rides (I'm using PowerTap)

Essentially I'm looking at ~10% improvement over the year.

I pretty sure I can hit 280W before the end of the year so at that point I should be square at 4W/kg (current weight ~70kg / 155lbs).
300W would be 4.28W/kg for same weight which does not sound as a big jump.

So far I was able to have decent progress with 6 hours of weekly training.
I was told it's not enough but it worked for me.
All my rides spaced out quite a bit so I don't do recovery rides and when I ride it is always at max or close effort.

Riding three times a week:
Tuesday group ride (fast, with ~10min climb) ex Bike Ride Profile | TW. Geary to False Summit 307W /10:02 PR near Pleasanton | Times and Records | Strava
Thursday solo ride with 2x20min climbs (I do first as all-out and second at around FTP) or just do one all-out and the rest easy ex Bike Ride Profile | Palomares loop, North climb hard 290W 20:16 PR near Pleasanton | Times and Records | Strava
Saturday solo all-out 1h target climb Bike Ride Profile | Diablo #65 271W PR (280 PR/261) 1:00:01. Form -5 / -25. near Danville | Times and Records | Strava

I may add 5min intervals as well but not sure if I'll have time for them ex Bike Ride Profile | Windemere 5min intervals under Pritpal's coaching. 5:19 / 328W near Pleasanton | Times and Records | Strava - doing that will rise my weekly training to ~8 hours.

Realistically I can't change my training much so 8h is all I got, perhaps even less.

I wonder how you were able not only ride for quite a bit more but also do some training at the gym.
That sounds like a lot of training load.

Hope we both can improve and it will be interesting to see a year from now how it all worked out.
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