Powerprofiles

A light bike doesn't replace good fitness.

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TobinHatesYou
Posts: 6481
Joined: Mon Jul 24, 2017 12:02 pm

by TobinHatesYou

A 60min all-out effort is strictly aerobic, so IMO it can reliably predict much longer intervals...there’s a reason why the average critical power curve is almost flat by the 10min mark. Going 4, 5, 6+ hours mostly relies on staving off many different types of fatigue and discomfort. I don’t condition for 100mi 10000ft events other than doing a couple rides of that profile in the weeks leading up to the event.

by Weenie


zmjones
Posts: 94
Joined: Wed Oct 25, 2017 4:55 am
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by zmjones

TobinHatesYou wrote:
Tue May 12, 2020 12:56 am
A 60min all-out effort is strictly aerobic, so IMO it can reliably predict much longer intervals...there’s a reason why the average critical power curve is almost flat by the 10min mark. Going 4, 5, 6+ hours mostly relies on staving off many different types of fatigue and discomfort. I don’t condition for 100mi 10000ft events other than doing a couple rides of that profile in the weeks leading up to the event.
i bet the ability to do a good one hour test is predictive of the slope of the curve. i'd say "ftp" is a poor predictor for > 1 hour power insomuch as it is poorly estimated by protocols other than ride hard af for an hour.

i think this leaves out is differences in efficiency. i'd guess that the slope beyond an hour will be different between similarly aerobically developed people because of differences in fat metabolism, glycogen storage, capacity for fueling, efficiency/sweat rate, etc. maybe not a huge variance across people but at least some. though i guess you can roll this into your definition of aerobic development so that there is no comparability too.

TobinHatesYou
Posts: 6481
Joined: Mon Jul 24, 2017 12:02 pm

by TobinHatesYou

zmjones wrote:
Tue May 12, 2020 6:41 am

i think this leaves out is differences in efficiency. i'd guess that the slope beyond an hour will be different between similarly aerobically developed people because of differences in fat metabolism, glycogen storage, capacity for fueling, efficiency/sweat rate, etc. maybe not a huge variance across people but at least some. though i guess you can roll this into your definition of aerobic development so that there is no comparability too.
I'm going to assume optimum mid-ride nutrition / hydration because that is one thing that doesn't really require too much training. My fueling strategy for rides between 2.5-6 hours is basically the same... Hydration depends on the weather that day. Fat metabolism we can leave out considering I'm assuming taking between 1/2 to 2/3 of kcal burned in carbs. Just find foods and mix that won't cause GI distress, and you're good to go.

Also I said critical power curve and not "FT" on purpose as to leave out any doubt that I meant actual 60min CP and not an estimated FTP. The main things slowing people down come down to other adaptations, not so much aerobic capacity / power.

leej88
Posts: 348
Joined: Mon Apr 05, 2010 4:22 am

by leej88

Been indoors Zwifting for about 6 weeks now due to the covid situation. Stuck to a somewhat polarized "planless plan" that involved primarily zone 2 rides at 65% to 75% intensity and about 2 to 3 Zwift races of varying duration my hard days. I know this isn't ideal but I can't bring myself to commit to a proper structured workout plan as it simply kills the joy of riding.

Happy with the increase in threshold level power as it has always been my weakness. It also shows just how poor in quality my outside rides have been all these while. I do however feel that being able to stay home has also allowed me to sleep more (up to 10 hours a night as opposed to 5 or 6 hours) and that aided in the recovery process leading to better fitness gains.

183cm 85kg 32years old. Pretty shitty stats compared to what most of you are putting out at 15 to 20 kilos lighter. :cry:
Changes from 2nd April 2020 to 13th May 2020
1s 1770w 20.8w/kg
5s 1537w 18.1w/kg
10s 1398w 16.4w/kg
20s 1071w 12.6w/kg
30s 908w 10.7w/kg
1min 636w 7.5w/kg
2min 453w 5.3w/kg
5min 338w -> 386w 14.2% Improvement 4.5w/kg
10min 312w -> 334w 7.1% Improvement 3.9w/kg
20min 279w -> 313w 12.2% Improvement 3.7w/kg
30min 269w -> 302w 12.2% Improvement 3.55w/kg
57min36s 292w Best power recorded in a race short of an hour on zwift 3.44w/kg
1hr 241w never tested
2hr 206w never tested

raisinberry777
Posts: 226
Joined: Wed Jul 30, 2014 1:09 am

by raisinberry777

Massive improvements, nice job.

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ryanw
Posts: 1181
Joined: Sat Apr 16, 2016 6:52 pm
Location: London

by ryanw

I had a similar peak to you add could do 1,000w for around 40 seconds.

Just keeping pushing the pedals and your longer efforts will increase.

My peak is now only about 1,670w but 480 for 5 and 400 ish for 20.

Still detest any serious effort over an hour :lol:
Allez Sprint Disc - 7.60kg
SL7 S-Works - 6.73kg
www.rhinosworkshop.co.uk
IG: RhinosWorkshop

FlatlandClimber
Posts: 668
Joined: Tue Mar 31, 2020 3:37 pm

by FlatlandClimber

leej88 wrote:
Tue May 12, 2020 5:56 pm
Been indoors Zwifting for about 6 weeks now due to the covid situation. Stuck to a somewhat polarized "planless plan" that involved primarily zone 2 rides at 65% to 75% intensity and about 2 to 3 Zwift races of varying duration my hard days. I know this isn't ideal but I can't bring myself to commit to a proper structured workout plan as it simply kills the joy of riding.

Happy with the increase in threshold level power as it has always been my weakness. It also shows just how poor in quality my outside rides have been all these while. I do however feel that being able to stay home has also allowed me to sleep more (up to 10 hours a night as opposed to 5 or 6 hours) and that aided in the recovery process leading to better fitness gains.

183cm 85kg 32years old. Pretty shitty stats compared to what most of you are putting out at 15 to 20 kilos lighter. :cry:
Changes from 2nd April 2020 to 13th May 2020
1s 1770w 20.8w/kg
5s 1537w 18.1w/kg
10s 1398w 16.4w/kg
20s 1071w 12.6w/kg
30s 908w 10.7w/kg
1min 636w 7.5w/kg
2min 453w 5.3w/kg
5min 338w -> 386w 14.2% Improvement 4.5w/kg
10min 312w -> 334w 7.1% Improvement 3.9w/kg
20min 279w -> 313w 12.2% Improvement 3.7w/kg
30min 269w -> 302w 12.2% Improvement 3.55w/kg
57min36s 292w Best power recorded in a race short of an hour on zwift 3.44w/kg
1hr 241w never tested
2hr 206w never tested
So you have clearly not reached the ceiling. Massive improvements, you got a lot of room for more!
Cervélo S5 Disc (2019) - 7.8kg
Open Cycles WI.DE (2019) - 8.5kg
Specialized Shiv TT Disc (2020) - 7.9kg
Specialized SW Roubaix Team (2020) - 7.3kg
—Soon— TREK Émonda SLR 9 (2021) - 6.XXkg

*all weights include pedals, computer mounts, and bottle cages.

leej88
Posts: 348
Joined: Mon Apr 05, 2010 4:22 am

by leej88

@ryanw
Those are very impressive numbers!

@FlatlandClimber
Thank you for kind words and I really do hope that that is the case.

This brief improvement has given me new hope as I was riding a lot outdoors prior to the covid19 pandemic but not seeing marked improvements in my power numbers.

I'm now a firm believer of quality over quantity and also how important a big a difference good quality sleep can make.

FlatlandClimber
Posts: 668
Joined: Tue Mar 31, 2020 3:37 pm

by FlatlandClimber

FlatlandClimber wrote:
Sat Apr 04, 2020 12:21 am
Wow, so many great efforts!
Took up road cycling a year ago, and got pretty obsessed.
I am: 25 years of age, 190cm tall, and weigh 71kg.
My best efforts are:
5 seconds: 1102w
1 minute: 606w
4 minutes 10 seconds: 414 watts
20 minutes: 325 watts
45 minutes 11 seconds (my longest ever all out effort): 313 watts.

I think this is called "puncheur".
Update:
Weight down to 70kg
- 3 Minutes: 442 Watts
- 10 Minutes: 362 Watts
- 20 minutes: 351 Watts
- 41:30 Minutes (Alpe du Zwift): 339 Watts
Cervélo S5 Disc (2019) - 7.8kg
Open Cycles WI.DE (2019) - 8.5kg
Specialized Shiv TT Disc (2020) - 7.9kg
Specialized SW Roubaix Team (2020) - 7.3kg
—Soon— TREK Émonda SLR 9 (2021) - 6.XXkg

*all weights include pedals, computer mounts, and bottle cages.

TriJoeri
Posts: 14
Joined: Thu Sep 12, 2019 7:28 am

by TriJoeri

Still no competition so a bit heavier than I'm supposed to be. 5'7" (170cm) and 149lbs (67.2kg) at the moment. Olympic/Half distance triathlete but still reasonably punchy.

1": 1125W (16.77W/kg)
2": 1109W (16.53W/kg)
5": 1073W (15.99W/kg)
10": 987W (14.71W/kg. During a seated 20" effort for an INSCYD test)
20": 879W (13.1W/kg)
30": 728W (10.85W/kg)
1': 543W (8.09W/kg, during INSCYD 3' effort)
2': 476W (7.09W/kg, during INSCYD 3' effort)
5': 365W (5.44W/kg, during INSCYD 6' effort)
10': 332W (4.95W/kg, during INSCYD 12' effort))
20': 306W (4.61W/kg, during 44' Zwift TT at lower weight 66.4kg)
30': 299W (4.5W/kg, during 44' Zwift TT at lower weight 66.4kg)
40': 296W (4.46W/kg, during 44' Zwift TT at lower weight 66.4kg)

No recent 1h long efforts. 10", 20" and 30" I should be able to improve on if I were to do them now.

cmunozh
Posts: 54
Joined: Mon May 06, 2019 9:55 am
Location: Switzerland

by cmunozh

After some improvements and changing from triathlon to only cycling, those are my results:
5s 12.2w/kg 842w
60s 6.62w/kg 457w
5m 4.87w/kg 336w
20m 4.45w/kg 307w
60m 3.44w/kg 238w
2h 3.24w/kg 224w
5h 2.20w/kg 152w

FTP 4.25w/kg 293w

I am not explosive, I know. I am only resilient :lol:

69Kg, 170cm, 38yr
My garage: Caad12, BRT C0, Cannondale Scalpel SE II, Specialized Epic pro '92, Swiss military bike '45, Orbea Gredos '87, Specialized Langster '12, Caadx '15...

Djakninn
Posts: 66
Joined: Fri Sep 01, 2017 11:36 am

by Djakninn

Working on recovery and muscular endurance this year.
169cm and 64kg @ 45 years
5s : 13.8w/kg 888w
1m : 7.95w/kg 509w
5m : 5.78w/kg 370w
10m : 4.95w/kg 317w
20m : 4.67w/kg 299w
60m : 4.53w/kg 290w
90m : 4.27w/kg 274w

FlatlandClimber
Posts: 668
Joined: Tue Mar 31, 2020 3:37 pm

by FlatlandClimber

Today's training tells me, I should do some testing soon: :)
Image
Cervélo S5 Disc (2019) - 7.8kg
Open Cycles WI.DE (2019) - 8.5kg
Specialized Shiv TT Disc (2020) - 7.9kg
Specialized SW Roubaix Team (2020) - 7.3kg
—Soon— TREK Émonda SLR 9 (2021) - 6.XXkg

*all weights include pedals, computer mounts, and bottle cages.

urt
Posts: 65
Joined: Mon Aug 11, 2014 10:46 am

by urt

Seeing some progress with the local race scene back again:

33year / Weight 68kg / 149pounds

Peak 1,434W ⁞ 21.40 w/kg
5sec 1,293.2 w ⁞ 19.02 w/kg
60sec 625.6 w ⁞ 9.2 w/kg
5 mins 372.7 w ⁞ 5.48 w/kg
1 hour 303.8 w ⁞ 4.47 w/kg
works in the industry

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