Powerprofiles

A light bike doesn't replace good fitness.

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gmitt98
Posts: 57
Joined: Thu Apr 05, 2012 6:49 pm

by gmitt98

Pedal the least, then pedal the hardest.

OJ
Posts: 860
Joined: Wed Aug 02, 2006 5:25 pm
Location: Winterpeg

by OJ

One should not be able to do more than hold on to your hat in cat 1 breakaway with 320 w FTP. Unless it's a bigger break, in flat race with not much wind and the others let you suck wheels. Right effort at the right time is for strong riders and i don't think that 320 FTP is strong in cat 1.

Having said all this, I have to post my standard disclaimer. I'm not strong or fast, I'm old and fat. I just like to train like I was stronger.
http://demarere.blogspot.com/" onclick="window.open(this.href);return false;

by Weenie


gmitt98
Posts: 57
Joined: Thu Apr 05, 2012 6:49 pm

by gmitt98

That all depends on bodyweight and course profile.

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toiyuet
Posts: 167
Joined: Wed Dec 14, 2011 2:47 pm
Location: Hong Kong

by toiyuet

toiyuet wrote:
toiyuet wrote:5 sec: not test
1 min: not test
5 min: 4.446 W/kg
20 min: 4.09 W/kg

I was ONCE a Hong Kong national XC team athlete 11 years ago, I was 35 then.
I will be 47 next Feb.

Just an update.

5 sec: not test
1 min: 6.959 w/kg
5 min: 4.888 w/kg (9.9 % improve)
20 min: 4.107 w/kg

I am 167cm and 54kg
P.S. I don't have time to warm up because the traffic is busy(me too) even in 7 am.


Update again.

5 sec: 8.833 w/kg (poor)
1 min: 7.537 w/kg (8.3 % improve)
5 min: 5.181 w/kg (6.0 % improve)
20 min: 4.107 w/kg (no new record)

msl1985
Posts: 28
Joined: Tue Dec 13, 2011 4:26 pm

by msl1985

Here are some of my datas. I'm a domestic pro living in Denmark. I started cycling 4 years ago.

My datas in my first season in 2008 was as followed. My weight was 72kg.

5 min. 4.86w/kg
20 min. 4.17w/kg
FTP. 3.94w/kg

In 2012 my data are as followed. My weight is 68kg now.

5 min. 6,61w/kg
20 min. 5,74w/kg
FTP. 5.44w/kg

darkblue08
Posts: 79
Joined: Wed Aug 17, 2011 12:56 pm

by darkblue08

@msl1985
Impressive improvement. What does it take to get those numbers?
How many hours do you ride and what type of sessions?

phourgenres
Posts: 223
Joined: Wed Sep 21, 2011 7:19 pm

by phourgenres

msl1985 wrote:Here are some of my datas. I'm a domestic pro living in Denmark. I started cycling 4 years ago.

My datas in my first season in 2008 was as followed. My weight was 72kg.

5 min. 4.86w/kg
20 min. 4.17w/kg
FTP. 3.94w/kg

In 2012 my data are as followed. My weight is 68kg now.

5 min. 6,61w/kg
20 min. 5,74w/kg
FTP. 5.44w/kg


Awesome! That really gives new riders like me hope I have a vast area of potential in the coming years. When you say first seaon, do you mean your first year riding, or first year racing? If the latter, how long were you riding before that?

fordred
Posts: 73
Joined: Sun Sep 13, 2009 4:22 pm

by fordred

Looking at other people's power profile makes me humble...

User avatar
toiyuet
Posts: 167
Joined: Wed Dec 14, 2011 2:47 pm
Location: Hong Kong

by toiyuet

toiyuet wrote:
toiyuet wrote:
toiyuet wrote:5 sec: not test
1 min: not test
5 min: 4.446 W/kg
20 min: 4.09 W/kg

I was ONCE a Hong Kong national XC team athlete 11 years ago, I was 35 then.
I will be 47 next Feb.

Just an update.

5 sec: not test
1 min: 6.959 w/kg
5 min: 4.888 w/kg (9.9 % improve)
20 min: 4.107 w/kg

I am 167cm and 54kg
P.S. I don't have time to warm up because the traffic is busy(me too) even in 7 am.


Update again.

5 sec: 8.833 w/kg in last Dec.
1 min: 7.537 w/kg (8.3 % improve)
5 min: 5.181 w/kg (6.0 % improve)
20 min: 4.107 w/kg (no new record)


Update again.

5 sec: 11.157 w/kg (26.3% improve)
1 min: 7.537 w/kg
5 min: 5.181 w/kg
20 min: 4.107 w/kg

mrlobber
Posts: 612
Joined: Sat Oct 23, 2010 9:36 am
Location: Where the permanent autumn is

by mrlobber

phourgenres wrote:Awesome! That really gives new riders like me hope I have a vast area of potential in the coming years. When you say first seaon, do you mean your first year riding, or first year racing? If the latter, how long were you riding before that?


There are also more "humble" stories out there :wink: For instance, in 2 years my FTP improvement has been approx 20% (by starting basically from "zero fitness" and no regular physical activities background), however, further progress has been quite limited, and to reach numbers over 4 W/kg actually seems to be quite a challenge right now.

No idea, how guys are managing to improve from 3.94 to 5.44, like msl1985 wrote, it would be very interesting to see the method :D

aerozy
Posts: 772
Joined: Thu Sep 04, 2008 9:48 am
Location: Mountains, Portugal

by aerozy

Here is my profile so far after using powermeter for a month. Im a lazy sprinter so havent really come round to testing my 5sec and 1min properly. Ive come to terms that Im just bad at it anyways. My goal for the season is to try bring my FTP up to 5W/kg as Ive never really worked at it properly. So 20min intervals here we come and more time on the time trial bike at the correct wattage.

5 sec: 12.3 w/kg
1 min: 8.06 w/kg
5 min: 6.63 w/kg
20 min: 4.8 w/kg

PS: Powermeter has really helped me pace my self over longer intervals. How true is it that most of us drill too soon too fast. Big wattage fan now!
Sunny cycling holidays in Portugal @ Cherry Cottage Vintage B&B

nathanong87
Resident master of GIF
Posts: 3172
Joined: Mon Jul 18, 2011 2:44 am
Contact:

by nathanong87

aerozy wrote:5 sec: 12.3 w/kg
20 min: 4.8 w/kg


hrm sprinter u say?....
Image

msl1985
Posts: 28
Joined: Tue Dec 13, 2011 4:26 pm

by msl1985

Darkblue08 and phourgenres:

Well 2008 was my first year of racing. I started cycling in july 2007.

The first 2 years i couldn't train too many hours. I got a knee injury in the end of 2008. In 2008 i trained about 10.000km and last year i trained 20.000km.

When i look at my datas, all my improvement is in the winther period. I don't get much better in the season. In the winther period i train a lot of intervals at 90% of FTP with high and low cadance, from 5 - 30min. That works very well to me. I reduce my intervals at 90% in the season and add some VO2max intervals. in the season. Specially in my building periodes for my peak races. Typically intervals between 30sec. - 3min.

phourgenres
Posts: 223
Joined: Wed Sep 21, 2011 7:19 pm

by phourgenres

Overtraining injury?

I'm going on a year since I started cycling, and have been battling a knee injury myself. I've only heard recently that you shouldn't even be doing intervals your first year.

Aussiebullet
Posts: 139
Joined: Sun Apr 22, 2007 7:44 am
Location: Aus

by Aussiebullet

phourgenres wrote:I'm going on a year since I started cycling, and have been battling a knee injury myself. I've only heard recently that you shouldn't even be doing intervals your first year.


Do you race or plan on racing?

by Weenie


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