Powerprofiles

A light bike doesn't replace good fitness.

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qhrjtm1041
Posts: 7
Joined: Tue Feb 07, 2017 11:52 pm

by qhrjtm1041

I think its time I retested my 5min power... changed my 3min power from 384W (6.29W/Kg) --> 430W (7.04W/Kg) the day after a race :?

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mrgray
Posts: 775
Joined: Tue Mar 17, 2015 1:56 am

by mrgray

significant gainz of 12%. when was the last 3 min best registered and was it just something that happened or a targeted result? sorry and are you also saying you lodged this new 3 min the day after a race i.e. when you were tired?
Bobo S&S Steel Bike - 7.5 kg
Oltre XR2- 6.6 kg
Look 585 - 6.8 kg
Look 695 SR :D

by Weenie


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sgergole
Posts: 46
Joined: Fri Mar 18, 2016 11:39 am

by sgergole

66kg, 29 years

2016 numbers
5" - 932w (14 w/kg)
1' - 551w (8.3 w/kg)
3' - 434w (6.6 w/kg)
5' - 381w (5.8 w/kg)
20' - 313w (4.7 w/kg)
60' - 301w (4.5 w/kg)

2015 numbers were (was some kg heavier)
5" - 858w (12.1 w/kg)
1' - 514w (7.2 w/kg)
3' - 393w (5.6 w/kg)
5' - 353w (5 w/kg)
20' - 284w (4 w/kg)
60' - 268w (3.8 w/kg)

Numbers before 2015 don't exist, since I didn't have a bike yet... :beerchug:
Goal would be to reach 5w/kg for 30' this year.

nathanong87
Resident master of GIF
Posts: 3405
Joined: Mon Jul 18, 2011 2:44 am
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by nathanong87

didn't have a bike? what were u doing before ?

alastairb
Posts: 106
Joined: Thu Dec 12, 2013 2:36 pm

by alastairb

sgergole wrote:66kg, 29 years

2016 numbers
5" - 932w (14 w/kg)
1' - 551w (8.3 w/kg)
3' - 434w (6.6 w/kg)
5' - 381w (5.8 w/kg)
20' - 313w (4.7 w/kg)
60' - 301w (4.5 w/kg)

2015 numbers were (was some kg heavier)
5" - 858w (12.1 w/kg)
1' - 514w (7.2 w/kg)
3' - 393w (5.6 w/kg)
5' - 353w (5 w/kg)
20' - 284w (4 w/kg)
60' - 268w (3.8 w/kg)

Numbers before 2015 don't exist, since I didn't have a bike yet... :beerchug:
Goal would be to reach 5w/kg for 30' this year.

Sound improvements!

Sent from my HTC One using Tapatalk

sgergole
Posts: 46
Joined: Fri Mar 18, 2016 11:39 am

by sgergole

nathanong87 wrote:didn't have a bike? what were u doing before ?


2013-14 was a bit lazy, playing soccer occasionally with friends or a few shots in golf.
Before that (2009-2012) I was decent in climbing/bouldering and squash.

Tried some running for half a season around 2012, 2 marathons, but for makind decent results (below 3h15') the required training was too boring for my tastes, so I never got below 3h40'

sgergole
Posts: 46
Joined: Fri Mar 18, 2016 11:39 am

by sgergole

alastairb wrote:
sgergole wrote:66kg, 29 years

2016 numbers
5" - 932w (14 w/kg)
1' - 551w (8.3 w/kg)
3' - 434w (6.6 w/kg)
5' - 381w (5.8 w/kg)
20' - 313w (4.7 w/kg)
60' - 301w (4.5 w/kg)

2015 numbers were (was some kg heavier)
5" - 858w (12.1 w/kg)
1' - 514w (7.2 w/kg)
3' - 393w (5.6 w/kg)
5' - 353w (5 w/kg)
20' - 284w (4 w/kg)
60' - 268w (3.8 w/kg)

Numbers before 2015 don't exist, since I didn't have a bike yet... :beerchug:
Goal would be to reach 5w/kg for 30' this year.

Sound improvements!

Sent from my HTC One using Tapatalk


Thanks. I hope a few more will come in 2016 =)

CulBaire
Posts: 384
Joined: Mon Apr 19, 2004 11:33 am
Location: T'ba!
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by CulBaire

Have been working on the shorter stuff for about a month, saw an increase of 24w in 3min power today which I was pretty chuffed with; all those 3min intervals must be helping. Have not done any 5min or 20min efforts recently but I am sure those numbers will have improved also!

1sec: 16.04w/kg
5sec: 15.15 w/kg
15sec: 14.00 w/kg
30sec: 10.88 w/kg
1min: 8.21 w/kg :wink:
3min: 5:91 w/kg :wink:
5min: 5:30 w/kg
20min: 4:35 w/kg

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mrgray
Posts: 775
Joined: Tue Mar 17, 2015 1:56 am

by mrgray

CulBaire may I ask your weight? And are you doing the intervals out in the world or on the trainer?
Bobo S&S Steel Bike - 7.5 kg
Oltre XR2- 6.6 kg
Look 585 - 6.8 kg
Look 695 SR :D

CulBaire
Posts: 384
Joined: Mon Apr 19, 2004 11:33 am
Location: T'ba!
Contact:

by CulBaire

mrgray wrote:CulBaire may I ask your weight? And are you doing the intervals out in the world or on the trainer?


~80kgs dependent what I've been eating (I ain’t no climber)

Intervals are done real world – I’ve never been able to replicate the same numbers on a trainer, except with longer 8min – 20min intervals (I have a dumb one).

Ulver
Posts: 74
Joined: Fri May 27, 2016 11:55 pm

by Ulver

Currently 67.5kg at 179cm but should really be about 64-65.

Not really done any sub 3min intervals in the 6 weeks I've had a power meter so imagine these should be much higher given some focus.

1sec: 12.68w/kg
5sec: 10.26 w/kg
15sec: 7.53 w/kg
30sec: 5.61 w/kg
1min: 5.00 w/kg
3min: 4.20 w/kg
5min: 3.94 w/kg
20min: 3.36 w/kg

Aiming for a 20 min p/w of around 4w/kg given this is my first year of 'proper' training.

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Tinea Pedis
Posts: 8614
Joined: Sat Mar 14, 2009 6:08 am
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by Tinea Pedis

As found in The Rider

"why does every cyclist play down the amount they train? It's one of the only things they can take credit for"

Ulver
Posts: 74
Joined: Fri May 27, 2016 11:55 pm

by Ulver

Because they hope they have a lot more potential than their current ability indicates! :wink:

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Tinea Pedis
Posts: 8614
Joined: Sat Mar 14, 2009 6:08 am
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by Tinea Pedis

Or not. Power meters are terrific, but it's not as if you were not training. I know guys who riding with a PM has inhibited.

So cut the sandbagging about 'proper' training. It's your first year with a PM. Simple.

alastairb
Posts: 106
Joined: Thu Dec 12, 2013 2:36 pm

by alastairb

Tinea Pedis wrote:Or not. Power meters are terrific, but it's not as if you were not training. I know guys who riding with a PM has inhibited.

So cut the sandbagging about 'proper' training. It's your first year with a PM. Simple.

How has riding with a power meter inhibited their training?

Sent from my HTC One using Tapatalk

by Weenie


Visit starbike.com Online Retailer for HighEnd cycling components
Great Prices ✓    Broad Selection ✓    Worldwide Delivery ✓

www.starbike.com



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