Powerprofiles

A light bike doesn't replace good fitness.

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Murphs
Posts: 1117
Joined: Thu Feb 05, 2009 12:04 am
Location: Gold Coast, QLD, Australia

by Murphs

Put together from the last fortnight of training/racing:

I'm around the 78kg mark, 183cm

5sec: 21.602W/kg
1 min: 8.85 W/kg
5 min: 6.2W/kg
20 min: 4.34W/kg

by Weenie


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

by phourgenres

Aussiebullet wrote:
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?


I had started to race, and I plan to in the future.

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

by Aussiebullet

phourgenres wrote:I had started to race, and I plan to in the future.



And how did the racing go?
Were there any specific areas of your fitness you think you needed to improve to progress to the next level?

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

by msl1985

Yes it was an overtraining injury. I wa doing too many hard intervals. I didn't know better in my first year.

If you have an inury don't push it. Take some few spins and get a good treatment by an physiotherapist.

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

by aerozy

nathanong87 wrote:
aerozy wrote:5 sec: 12.3 w/kg
20 min: 4.8 w/kg


hrm sprinter u say?....


Sorry bad choice of words. I meant I am bad at sprinting... not a "sprinter". Anyhow when you race and when it comes to crunch time you need to sprint no matter if you are bad or good. Thats what I meant when I said "i am a lazy sprinter". I hate it! haha :noidea:

My power profile goes upwards. So instead of training sprints and being mediocre at everythign I've choosen to concentrate on my strengths and improve my time trialling which is not bad to begin with. :smartass:
Sunny cycling holidays in Portugal @ Cherry Cottage Vintage B&B

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

by phourgenres

Aussiebullet wrote:
phourgenres wrote:I had started to race, and I plan to in the future.



And how did the racing go?
Were there any specific areas of your fitness you think you needed to improve to progress to the next level?


Definitely sprinting. My last race I was sitting at 3rd around the last corner, but was out-sprinted and dropped down to 8th. I checked my values in the Allen/Coegon book. I forget the term they use for my ratio, but I'm strongest on my 5 min. I still haven't measured my 1 min or 5s with a tank full of gas to get an accurate measurement though.

FTP - 3.63
5 min - 4.67
1 min - 6.61
5s - 12.63

@68kg

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

by toiyuet

toiyuet wrote:
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


Update again.

5 sec: 13.333 w/kg (19.5% improve)
1 min: 8.664 w/kg (14.9% improve)
5 min: 5.181 w/kg
20 min: 4.322 w/kg (5.2% improve)
Last edited by toiyuet on Thu May 17, 2012 9:21 am, edited 1 time in total.

beardking
Posts: 261
Joined: Thu Dec 29, 2011 11:22 pm

by beardking

just done a race where I hit some good numbers
I got a new 5 minute max (402watts), new 10 minute max (354), my 1 hour max was 300watts and I went over 1000watts 6 times.
even though those numbers seem high to me I struggled to stay near the front of the group and was drifting back and forth a lot. there were two real corners on the circuit and everyone was standing up sprinting out of them every lap jostling for positions and hurting my legs.
I was moving up towards the front with two laps to go and someone nearly crashed and slammed their brakes on slowing me down and moving me back through the bunch. then with half a lap to go i narrowly avoided a big crash and ended up having to ride on the grass putting me well out the back of the bunch.

heres the strava link for the race. unfortunately i didn't hit lap at the very beginning of the race nor at the end. it wasn't really on my mind at the time :oops:

I think I need to do a ftp test soon and see if my FTP has improved. whats the best test to use?

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

by phourgenres

allen and coggan - 15m warm-up/5min all-out/10min easy/20m all -out and 95% of the 20 is your FTP

What category were you racing in?

beardking
Posts: 261
Joined: Thu Dec 29, 2011 11:22 pm

by beardking

it was a UK cat 3/4 race and I'm a cat 4.

Murphs
Posts: 1117
Joined: Thu Feb 05, 2009 12:04 am
Location: Gold Coast, QLD, Australia

by Murphs

can't see the Strava link

beardking
Posts: 261
Joined: Thu Dec 29, 2011 11:22 pm

by beardking

http://app.strava.com/activities/8357025

sorry, forgot to include it.

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jekyll man
Posts: 1331
Joined: Wed Apr 25, 2007 10:23 am
Location: Pack filler

by jekyll man

beardking wrote:http://app.strava.com/activities/8357025" onclick="window.open(this.href);return false;

sorry, forgot to include it.



Darley Moor? Yum yum ;-)
Windiest roughest place i've raced on....I'm sure it has its own microclimate....... and also witnessed some pretty big stacks there; not surprising really with the size of the fields they permit...

I'd suggest go find a cat 3/4 out on the road somewhere; getting a result there is pot luck...
Official cafe stop tester

beardking
Posts: 261
Joined: Thu Dec 29, 2011 11:22 pm

by beardking

beardking wrote:5 second power - 1210w - 16.13w/kg
1 minute power - 605w -8.06w/kg
5 minute power - 377watts - 5W/kg
20 minute power - 338watts - 4.5w/kg
FTP - 300W - 4W/kg


updated numbers
5 second - 1296watts - 17.28w/kg
1 minute - 611watts - 8.15w/kg
5 minute - 410watts - 5.47w/kg
20 minute - 339watts - 4.52w/kg
ftp - 321watts - 4.28w/kg

did a threshold test so I'd appreciate it if someone could just validate my results for me :beerchug:
http://app.strava.com/activities/10817264
i did a warm up, 5 minute all out effort, 10 minutes rest, 20 minute all out effort then a warm down. didn't get the warm up or rest how i would ideally want them because i wasn't riding in my local area and there were lots of hills but that shouldn't make much difference should it? the 5 minute interval i got 410 and the 20 minute 338 ( normalised power for 20 minutes was 334), so i take 338 times it by .95 and get 321.1? is that my threshold power number?

I did the test up the cat and fiddle climb so i could go all out with not much downhill, thats allowed right?

:beerchug: cheers everyone

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

by darkblue08

Why not do a TT training ride close to 1 hour. I find a 30km TT very different from a 20min interval, so I would not trust an estimate.

by Weenie


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