Powerprofiles

A light bike doesn't replace good fitness.

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paggnr
Posts: 4
Joined: Fri Jan 02, 2015 7:35 am

by paggnr

Mine measured with Stages at 68kg

5sec - 880
1min - 502
5min - 327
20min - 276
60min - 227

Can't get anywhere near 1000W


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mrgray
Posts: 760
Joined: Tue Mar 17, 2015 1:56 am

by mrgray

it is fantastic to see so many people posting to the power profiles thread! very strong 5 min though paggnr.
Bobo S&S Steel Bike - 7.5 kg
Oltre XR2- 6.6 kg
Look 585 - 6.8 kg

by Weenie


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MattSoutherden
Posts: 1377
Joined: Fri Jul 10, 2009 7:22 pm
Location: London

by MattSoutherden

Last 6 months:

5s - 17.2
1m - 10.7
5m - 6.1
FTP - 4.5

Last month:

5s - 17.1
1m - 9.5
5m - 5.9
FTP - 4.5

Need to HTFU and do more threshold work. I spend too much time doing hill reps.
Snacking on carrot sticks - Where did it all go so wrong?
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Finsbury Park CC

Fisherfreerider
Posts: 144
Joined: Thu Sep 29, 2011 1:19 am

by Fisherfreerider

So far this year;
5 sec - 1357
1 min - 556
5 min- 342
20 min - 294

Top end power is about the best it has been, 5 min and 20 min are still working up for the season.

dmtevo
Posts: 51
Joined: Tue Feb 03, 2015 9:35 pm

by dmtevo

2016..
5 sec - 1093
1 min - 477
5 min - 312
20 min - 260
60 min - 235

2017 to date..
5 sec - 1174 / 14.54 W/Kg
1 min - 495 / 6.13 W/Kg
5 min - 305 / 3.78 W/Kg
20 min - 274 / 3.39 W/Kg
60 min - 248 / 3.07 W/Kg

Data taken from Strava, using a Bepro Power Meter and Kickr 2 trainer. Been more consistent this year but still plenty of room for improvement! Weight about 79kg and train approximately 60 miles per week with a mixture of Zwift Turbo / Real rides.

Ulver
Posts: 73
Joined: Fri May 27, 2016 11:55 pm

by Ulver

Ulver wrote:
Ulver wrote:20min: 3.36 w/kg


20min is now up to 3.66w/kg having just completed the Trainer Road sweet spot base plan and having lost a couple of kg. Evidenced outdoors setting new climb PBs versus peak of summer last year. Starting the 'General Build' plan next which appears as the name suggests to be a well rounded plan with VO2 max, endurance, sweet spot and over/unders.


Latest block completed and up to 3.82w/kg for 20mins. Going to switch to TR's sustained power build plan for the second block of 4 weeks. Weight has plateaued and I don't envisage losing any more so just focused on building my sustained power output for the Alps in July. Have to say I am very pleased with how a structured plan is working for me despite struggling with a slight fit issue at the minute. Hope to get that sorted.

Brus
Posts: 38
Joined: Mon Apr 25, 2016 1:36 pm

by Brus

5s 1110W 15,2W/kg
1min 547W 7,49W/kg
5min 432W 5,91W/kg
20min 351W 4,8W/kg
60min 297W 4,06W/kg (the hill was 54min at 313W)

strava FTP estimate is 357W and i wonder how it calculates that number because i think it´s far from reality.

sib
Posts: 85
Joined: Mon Jun 15, 2015 2:03 am

by sib

Ulver wrote:Latest block completed and up to 3.82w/kg for 20mins.


Nice progress!
Just out of curiosity, how many hours are you putting in a week?
Has your riding volume increased since you started the training plans?

Ulver
Posts: 73
Joined: Fri May 27, 2016 11:55 pm

by Ulver

sib wrote:
Ulver wrote:Latest block completed and up to 3.82w/kg for 20mins.


Nice progress!
Just out of curiosity, how many hours are you putting in a week?
Has your riding volume increased since you started the training plans?


Thanks. I'd say overall my hours have stayed roughly the same which is circa 6-7 per week. Highest was 15 when I was in Tenerife for a week (should have been more but I was ill for the first few days). The training plans are designed to follow on and so raise the volume slightly in the second part but some of that is filler that I have skipped fairly often.

The hardest part has been being disciplined and doing a 90-120 minute sweet spot or threshold session indoors when the sun is out. I've definitely skipped a few sessions along the way but usually when I did a longer outdoor ride. It did help getting a nicer turbo trainer (I had a really bad Tacx one before but picked up a used Kurt Kinetic for about £50).

My next area to target is flexibility as I have neglected stretching enough and looking after that side of things, compounded by my job being desk bound. I used to do yoga before I took up cycling and now just need to figure out how to fit it around training sessions.

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mrgray
Posts: 760
Joined: Tue Mar 17, 2015 1:56 am

by mrgray

@brus. 357 is possibly estimated using 5 min. Which is super high. I'd assume it reckons 5 min will be more often done intensively than longer durations. Then weighted dependent on 20 min which brings the 5 min based ftp estimate down in your case.


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Bobo S&S Steel Bike - 7.5 kg
Oltre XR2- 6.6 kg
Look 585 - 6.8 kg

cerb
Posts: 8
Joined: Wed Jun 29, 2016 4:59 am

by cerb

5 sec - 1295W (14.7W/kg)
1 min - 582W (6.6W/kg)
5 min - 388W (4.4W/kg)
20 min - 339W (3.9W/kg)
60 min - 308W (3.5W/kg)

- My FTP is 345W (3.9W/kg) based on doing 8min tests. Don't think i've done anything longer than an 8min test in 3-4 years, as I ony race crits and 8min protocol is more in line with the efforts I do!
- All numbers are from riding on the trainer, in Zwift or TrainerRoad, as I don't have a PM on the bike!

sib
Posts: 85
Joined: Mon Jun 15, 2015 2:03 am

by sib

Ulver wrote:The hardest part has been being disciplined and doing a 90-120 minute sweet spot or threshold session indoors when the sun is out.


Thanks for the response.

I was doing trainer sessions exclusively over the winter and my 20min power was 285w. Now that I'm riding outside exclusively, my 20min power has dropped to a little under 275w, as measured on the same trainer on a rainy day.
Striking the right balance between improving and having fun is difficult..

Brus
Posts: 38
Joined: Mon Apr 25, 2016 1:36 pm

by Brus

mrgray wrote:@brus. 357 is possibly estimated using 5 min. Which is super high. I'd assume it reckons 5 min will be more often done intensively than longer durations. Then weighted dependent on 20 min which brings the 5 min based ftp estimate down in your case.


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yes, typical hills in my area could be around 10 minutes and that´s exactly how my power curve looks like. 11min 391W, 13min 363W

beatle
Posts: 180
Joined: Sun Aug 30, 2015 11:08 pm

by beatle

good googly moogly (again)! nice to see a few sub-deity profiles here. </jealous>

by Weenie


calleking
Posts: 115
Joined: Sun Sep 13, 2015 3:20 pm

by calleking

2017:
5 sec - 1250W (16,9 W/kg)
1 min - 612W (8.3 W/kg)
5 min - 412W (5.6 W/kg) - did 410W for 7 minutes awhile ago so probably a bit higher
20 min - 373 (5.0 W/kg)
60 min - 337W (4.5 W/kg)

Powertap P1, 74kg, FTP roughly at ~355-360W. Aiming for 70kg/360W FTP this year but to be honest I would be happy with just the weight loss without dropping any power. Pretty sure I will struggle with that though :(
I do road races, a few crits and cyclocross. Will do some XC MTB this year and maybe some TT next year.
Last edited by calleking on Thu Jun 01, 2017 9:40 pm, edited 3 times in total.
Aeroad CF SLX w. ENVE SES 4.5

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