Powerprofiles

[Ulver]

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.

[ryanw]

FTP - 312w (3.39w/kg)
20 min - 314w (3.41w/kg)

Down to 90.8kg now and improved slightly:

FTP - 333w (3.66w/kg)
20 min - 336w (3.7w/kg)

Still haven't done a flat out 20 mins, hence why it's so similar to my FTP.

[byron505]

Nice, lots of good numbers here.

Been feeling pretty good recently and i think everything is coming together nicely. No structured riding since last July.
Just top 10'd a local hill that was a 2017 goal. Guess its time to aim for top 5 before i leave for a honeymoon next week.

5 sec: 14.71 @ 1096
1 min: 9.99 @ 744
5 min: 6.27 @ 467
20 min: 5.02 @ 374

not a racer. just really happy to have fitness that doesn't restrict my riding.

[mrgray]

@byron505 - you might be able to do a bit more for your 20 min than shown here although to achieve it might be best to avoid looking at the head unit display. the numbers will be sufficiently big for long enough that you could talk yourself out of it.

also if you do want to race then it might be reasonable to suggest that it could be at a very high level (like almost getting paid for it). especially if what you are saying is that you haven't done any actual focussed training work for a year.

pretty awesome numbers!

[byron505]

@byron505 - you might be able to do a bit more for your 20 min than shown here although to achieve it might be best to avoid looking at the head unit display. the numbers will be sufficiently big for long enough that you could talk yourself out of it.

also if you do want to race then it might be reasonable to suggest that it could be at a very high level (like almost getting paid for it). especially if what you are saying is that you haven't done any actual focussed training work for a year.

pretty awesome numbers!

thank you much for your kind words! out of curiosity, what would you think?

Yeah at the only vo2 max test i've ever done, the guy who ran the test (who later ended up becoming my coach for a year), was telling me that I should be able to eek out a 400 watt 20 minute. (this record was on a pitchy 21' climb) I would love to believe it, but not sure i can execute on it. best 20 min i had was when i was training full time and had a weekly TT series that I would practice. 385 was the wattage in 2013 in full aero position. I just dont do any concentrated 20 minute efforts anymore.

just came off of racing at that level - i never want to do an interval again or do solo rides ever again.

[MarkTwain]

Curiously why are you worried about your power numbers then? Let alone posting them on the internet?

[mrgray]

@byron505 - i am no expert, just an amateur dabbler. but the rule of thumb is 85% of 5 min approximates ftp as does 95% 20 min and based on this i would have thought, as per your coaches analysis, very close to 400W was possible for 20 minutes.

but i presume everyone is different and maybe you are skewed toward the 5 min effort. in any case they are very nice numbers! very interested to hear you were doing racing at a very high level and makes alot of sense.

i can understand not doing concentrated 20 min efforts for fun though. let's face it, they hurt!

[TurboKoo]

Quick question regarding Garmin Vectors 2: how is the repeatability on high watts? I feel like I'm inline with my ftp, L/R balance but while sprinting I've done new records when compared to SRM and especially to Stages.

[prebsy]

Definitely throw out the stages with regards to max power comparisons. I had vector 1's a long time ago and definitely didn't see and new max power records compared to the various SRMs, Quarqs, Ptaps I had before and after.

[nathanong87]

also if you do want to race then it might be reasonable to suggest that it could be at a very high level (like almost getting paid for it).

edit: wot m8

[mrgray]

yeah i'm sure you would have a better handle on where such numbers fit in the world than i do, but they are great numbers and from where i am they look pretty pro.

speaking of where i am, time for an update.

i must say, after racing alot, training with a coach etc. progress seems to be slowing. i may be getting close to maxing out my talent. it was cooler when i was beginner. the gainz were bigger!

i'd post graphs and stuff but imgur is down. so i'll just post where is started from and where i am now. i really came back to cycling in jan 2015, but back surgery in june of 2015 pretty much put me out for a month and then the slow grind back into it. started racing in april of 2016 and i really like it.

september 27 th 2015
W w/kg
5s 735 8.0
1 min 425 4.6
5 min 225 2.4
20 min 220 2.4

may 8th 2017
W w/kg % improvement since sep 2015
5s 995 11.2 40%
1m 526 5.9 28%
5m 355 4.0 63%
20m 306 3.4 44%

i feel like i might make the biggest improvements over the next year in my sprint (5s). things have been going well there since i broke 1,000 watts recently (don't laugh).

i really want to have an ftp which is around 350W, but i sometimes wonder if i want too much. losing 10 kg would also be good but beyond a certain point losing weight cycling isn't easy. especially if you don't want to lay off the cycling for a while i think.

one thing i do find is that i can exert my 30 sec effort or 1 min, and recover pretty good (still feels like shit though). based on my reading, repeatability is a key race metric that these "best of" power numbers fail to capture.

one thing with repeatability though is that you have to choose to, or be forced to, put yourself in the red, to make the use of that repeatability. i sometimes need to convince myself to do it (although sometimes natural euphoria just takes me there, usually at an entirely non-strategic time).

[MattSoutherden]

That's a very strange power profile mrgray. Your 5s and 1m W/Kg are very low. How are you measuring?

[KWalker]

Bryon505 did race for some Nor Cal dev teams as a cat 1.

[byron505]

Curiously why are you worried about your power numbers then? Let alone posting them on the internet?

not worried about my numbers at all - my bad if this is a 'powerprofiles (for those who are worried)' thread.

BUT, i saw this thread and hadn't looked at where my peak powers have been for the past couple years so i was curious
ended up being very happy with where they fall right now and i think that anyone, regardless of what their numbers are, should be:
1. proud of any sort of achievement that they feel they've earned - people rarely take time to look at where they've ended up and only look 'up' higher
2. tracking from time to time to see progression because theres always room to grow in this sport

i'd post graphs and stuff but imgur is down. so i'll just post where is started from and where i am now. i really came back to cycling in jan 2015, but back surgery in june of 2015 pretty much put me out for a month and then the slow grind back into it. started racing in april of 2016 and i really like it.

september 27 th 2015
W w/kg
5s 735 8.0
1 min 425 4.6
5 min 225 2.4
20 min 220 2.4

may 8th 2017
W w/kg % improvement since sep 2015
5s 995 11.2 40%
1m 526 5.9 28%
5m 355 4.0 63%
20m 306 3.4 44%


i really want to have an ftp which is around 350W, but i sometimes wonder if i want too much. losing 10 kg would also be good but beyond a certain point losing weight cycling isn't easy. especially if you don't want to lay off the cycling for a while i think.

hell yeah! those are huge jumps! def take the time to stop and celebrate your progress.
also setting goals like that are great for training and motivation. get after it - you've made it that far in 1.5 years.

[nathanong87]

not a racer. just really happy to have fitness that doesn't restrict my riding.

hella confused byron ...