Powerprofiles
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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
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?
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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...
Goal would be to reach 5w/kg for 30' this year.
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...
Goal would be to reach 5w/kg for 30' this year.
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- Resident master of GIF
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didn't have a bike? what were u doing before ?
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...
Goal would be to reach 5w/kg for 30' this year.
Sound improvements!
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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'
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...
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 =)
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
3min: 5:91 w/kg
5min: 5:30 w/kg
20min: 4:35 w/kg
1sec: 16.04w/kg
5sec: 15.15 w/kg
15sec: 14.00 w/kg
30sec: 10.88 w/kg
1min: 8.21 w/kg
3min: 5:91 w/kg
5min: 5:30 w/kg
20min: 4:35 w/kg
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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).
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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.
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.
- Tinea Pedis
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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"
"why does every cyclist play down the amount they train? It's one of the only things they can take credit for"
- Tinea Pedis
- Posts: 8614
- Joined: Sat Mar 14, 2009 6:08 am
- Contact:
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.
So cut the sandbagging about 'proper' training. It's your first year with a PM. Simple.
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?
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