Riding economically and pacing?
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I've been riding with my power meter for more than a month now and find it incredible hard to keep a somewhat steady output when doing longer intervals (threshold), even on my trainer.
The average power for my intervals usually ends up within +/- 10% of what I planned, but when I checkout my data afterwards, my power curve is one giant sawtooth with serious time spent far above my intended power.
On the bike I try to pace myself with the 3s avg. power use 30s+lap avg. power to see a "trend" of how I am doing.
But how do you learn to ride economically to avoid the sawtooths in power output? Higher cadence? Mashing? Pedal-hold-pedal?
The average power for my intervals usually ends up within +/- 10% of what I planned, but when I checkout my data afterwards, my power curve is one giant sawtooth with serious time spent far above my intended power.
On the bike I try to pace myself with the 3s avg. power use 30s+lap avg. power to see a "trend" of how I am doing.
But how do you learn to ride economically to avoid the sawtooths in power output? Higher cadence? Mashing? Pedal-hold-pedal?
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- Tinea Pedis
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- Joined: Sat Mar 14, 2009 6:08 am
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What PM are you using?
What head unit?
What trainer?
What interval length?
etc.
We need that info first mate.
What head unit?
What trainer?
What interval length?
etc.
We need that info first mate.
Could be due to a less than perfectly round pedaling action which applies a perfectly constant force throughout the entire pedal revolution. +-10% seems like a lot of variance, but it would be incredibly difficult to maintain, say, a 300 + watt interval within 5 watts. Somewhere in between seems acceptable.
Tinea Pedis wrote:What PM are you using?
What head unit?
What trainer?
What interval length?
Crank based power meter (Power2Max) with a Garmin head unit. Trainer is an Elite magnet based one. Intervals usually 2x20 or 1x40 done outside. I don't think that any of the gear is faulty and that the problem instead lies within my technique.
bricky21 wrote::idea: Could be due to a less than perfectly round pedaling action which applies a perfectly constant force throughout the entire pedal revolution. +-10% seems like a lot of variance, but it would be incredibly difficult to maintain, say, a 300 + watt interval within 5 watts. Somewhere in between seems acceptable.
I am far from the smoothest rider, but I dont think the spikes are due to my pedal stroke. I often ride at FTP on the flat, just to look down at the Garmin a moment later with 3s power spiking 50% above FTP.
How tight wattage ranges should you be able to keep within on a flat road for somewhat normal conditions (no traffic, little wind and no sudden hors categorie climbs)?
- Tinea Pedis
- Posts: 8615
- Joined: Sat Mar 14, 2009 6:08 am
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It's the same on road as the trainer?
I use 3sec power for my pacing/training/pretty much everything. 30sec is too long.
Able to post a screen shot of a typical session? Road and trainer.
I use 3sec power for my pacing/training/pretty much everything. 30sec is too long.
Able to post a screen shot of a typical session? Road and trainer.
Hi again,
I'll try to sort out some graphs and post!
I thought about the possibility of my FTP being too low, as whenever I am fatigued after a long ride or applying force enough to ride within what is now Z5, I find it so much easier to keep a steady power. Doing 2x20 intervals at 95-100% of FTP shouldn't feel easy, right?
I'll try to sort out some graphs and post!
I thought about the possibility of my FTP being too low, as whenever I am fatigued after a long ride or applying force enough to ride within what is now Z5, I find it so much easier to keep a steady power. Doing 2x20 intervals at 95-100% of FTP shouldn't feel easy, right?
- Tinea Pedis
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z5 is Vo2 max. So yes, sounds like FTP is too low for starters.
When was the last full-noise 20 minute test?
When was the last full-noise 20 minute test?
- Tinea Pedis
- Posts: 8615
- Joined: Sat Mar 14, 2009 6:08 am
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Here is a shot of a 20 minute interval of mine (on my Lemond trainer) this week
if yours looks like this, I think you've nothing to worry about.
if yours looks like this, I think you've nothing to worry about.
Tinea Pedis wrote:Here is a shot of a 20 minute interval of mine (on my Lemond trainer) this week
if yours looks like this, I think you've nothing to worry about.
Thank you!
I did a 2x20 yesterday on the trainer after increasing my FTP about 10% and increased the sampling rate of my Garmin (which somehow got reset to a low value in an update) and now my files look much smoother again!
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- Tinea Pedis
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- Joined: Sat Mar 14, 2009 6:08 am
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1 sec sampling is what you need to have it on. Not smart recording.
And include zeros.
And include zeros.