Powerprofiles

A light bike doesn't replace good fitness.

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TobinHatesYou
Posts: 12443
Joined: Mon Jul 24, 2017 12:02 pm

by TobinHatesYou

TobinHatesYou wrote:
Wed Apr 01, 2020 12:06 pm

Mine at 62-64kg:
5sec 1064W
15sec 904W
1min 555W
2min 410W
5min 333W
20min 299W
60min 281W

Hmm. I averaged 282 for 66min at 147bpm, which is supposedly still Z3 HR. 285W for 44min at 148bpm. My LTHR has been 161bpm for the past 2 years, and RPE felt not too bad. My last effort at that power/duration was at 155bpm and hurt like hell. Maybe a 60min CP that starts with a 3 isn't unattainable for me.

lewolive
Posts: 160
Joined: Tue Dec 04, 2012 4:10 pm
Location: Gien, France
Contact:

by lewolive

1m85, 81kg, 40yo

2s: 1706W
5sec 1650W
10s 1475W
30s 1146W
1min 787W
2min 582W
5min 448W
20min 347W
60min 323W
4h:247W
5h: 220W

Data from the 5 previous years, I can still push these number today except the 60mn (I'd need a training camp).

My favourite power is 310W on flat for 10-20mn. It seems easy for me and allows high speed. My best feature is a long sprint around 1000W. My FTP could be better if I'd live near a 20mn climb. I climb a lot of hills from 3-7mn length around 400W.

by Weenie


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FlatlandClimber
Posts: 2491
Joined: Tue Mar 31, 2020 3:37 pm

by FlatlandClimber

lewolive wrote:
Mon Apr 20, 2020 8:57 am
1m85, 81kg, 40yo

2s: 1706W
5sec 1650W
10s 1475W
30s 1146W
1min 787W
2min 582W
5min 448W
20min 347W
60min 323W
4h:247W
5h: 220W

Data from the 5 previous years, I can still push these number today except the 60mn (I'd need a training camp).

My favourite power is 310W on flat for 10-20mn. It seems easy for me and allows high speed. My best feature is a long sprint around 1000W. My FTP could be better if I'd live near a 20mn climb. I climb a lot of hills from 3-7mn length around 400W.
Very nice numbers. The shorter efforts are monsterous.
Cervelo P5 Disc (2021) 9.1kg
Factor Ostro Gravel (2023) 8.0kg
S-Works SL8 (2023) 6.3kg

*weights are race ready, size 58/L.
Sold: Venge, S5 Disc, Roubaix Team, Open WI.DE, Émonda, Shiv TT, Crux, Aethos, SL7

LewisK
Posts: 499
Joined: Thu Oct 31, 2019 2:11 pm

by LewisK

5ft9
60/60.5kg

20min - 369w (actual power)
5min - 419w (actual power)

Both done outside using quarq dzero PM

TobinHatesYou
Posts: 12443
Joined: Mon Jul 24, 2017 12:02 pm

by TobinHatesYou

LewisK wrote:
Wed Apr 29, 2020 6:50 am
5ft9
60/60.5kg

20min - 369w (actual power)
5min - 419w (actual power)

Both done outside using quarq dzero PM
:shock: :beerchug:

zmjones
Posts: 180
Joined: Wed Oct 25, 2017 4:55 am
Contact:

by zmjones

you people are ridiculous. i've been riding ~4.5 years now, have around 2238 hrs of riding in me now (33) and feels like i just do not have it in me to get to that level.

i don't have good maximal data for the even durations and prefer not to put in modeled values.

i weigh around 167lbs/75.75kg

5s/1250w
17s/1083w
53s/673w
2:19/447w
4:00/400w
8:45/365w
16m/329w
45m/281w
5h/219w

TobinHatesYou
Posts: 12443
Joined: Mon Jul 24, 2017 12:02 pm

by TobinHatesYou

zmjones wrote:
Fri May 08, 2020 9:44 pm
you people are ridiculous. i've been riding ~4.5 years now, have around 2238 hrs of riding in me now (33) and feels like i just do not have it in me to get to that level.

The main hurdle is mentality. Most able-bodied people with no prior conditions can achieve, say, a 4w/kg FT on a time crunched plan.

zmjones
Posts: 180
Joined: Wed Oct 25, 2017 4:55 am
Contact:

by zmjones

TobinHatesYou wrote:
Fri May 08, 2020 11:09 pm
zmjones wrote:
Fri May 08, 2020 9:44 pm
you people are ridiculous. i've been riding ~4.5 years now, have around 2238 hrs of riding in me now (33) and feels like i just do not have it in me to get to that level.

The main hurdle is mentality. Most able-bodied people with no prior conditions can achieve, say, a 4w/kg FT on a time crunched plan.
idk maybe. i also think it is easy to attribute your achievements exclusively to hard work, when in reality there is large variance across people in exercise response, etc.

i'd say in most of the gravel races around here if you have a 4 w/kg ftp you'll be top 10. plenty of people in these things do serious hours.

but i could be a lot skinnier for sure. maybe this year i'll hit it this year as i'm up about 30% volume wise compared to the last two years.

TobinHatesYou
Posts: 12443
Joined: Mon Jul 24, 2017 12:02 pm

by TobinHatesYou

Right, I’m not saying a random Joe could hit 4w/kg at whatever their current weight is. As weight is a key component of that value, it’s highly beneficial to approach some semblance of an “ideal weight.” As with just about everything else, we exist as amalgams of bell curves. 4w/kg is readily achievable for most who exist inside the middle 50% of height and weight spectrums. 4.5 maybe not on limited hours. 5 definitely not.

zmjones
Posts: 180
Joined: Wed Oct 25, 2017 4:55 am
Contact:

by zmjones

TobinHatesYou wrote:
Sat May 09, 2020 12:13 am
Right, I’m not saying a random Joe could hit 4w/kg at whatever their current weight is. As weight is a key component of that value, it’s highly beneficial to approach some semblance of an “ideal weight.” As with just about everything else, we exist as amalgams of bell curves. 4w/kg is readily achievable for most who exist inside the middle 50% of height and weight spectrums. 4.5 maybe not on limited hours. 5 definitely not.
yea i'm just saying that is a big maybe. there isn't really any evidence that is the case other than anecdote.

LewisK
Posts: 499
Joined: Thu Oct 31, 2019 2:11 pm

by LewisK

Quality over quantity. I used to ride a lot more than what i do now, but that was mainly steady state and probably a lot of 'junk' mileage in there.

9-10h a week of structured training now, mainly on a turbo. If its done right, you dont have to be doing 20+h weeks, and the vast majority of us dont have the time anyway.

FlatlandClimber
Posts: 2491
Joined: Tue Mar 31, 2020 3:37 pm

by FlatlandClimber

LewisK wrote:
Sat May 09, 2020 5:27 am
Quality over quantity. I used to ride a lot more than what i do now, but that was mainly steady state and probably a lot of 'junk' mileage in there.

9-10h a week of structured training now, mainly on a turbo. If its done right, you dont have to be doing 20+h weeks, and the vast majority of us dont have the time anyway.
100% agree. I started riding last year, and got obsessed pretty quickly. Although I was very fit before (not endurance though), I obviously started at a low level.
After 1 year of 6-10hrs of weekly riding, mainly intervals, with one long ride on the Weekend, I am certainly not a Great rider. But power and climbing wise, I am already ahead of 95% of riders in my area, who are riding 20'000 km annually.
Cervelo P5 Disc (2021) 9.1kg
Factor Ostro Gravel (2023) 8.0kg
S-Works SL8 (2023) 6.3kg

*weights are race ready, size 58/L.
Sold: Venge, S5 Disc, Roubaix Team, Open WI.DE, Émonda, Shiv TT, Crux, Aethos, SL7

okimy
Posts: 161
Joined: Wed Jun 26, 2019 4:02 pm

by okimy

178cm, 64kg, 18years and riding for 2,5 years now

5sec: 850W
15sec: 793W
1min: 386W
2min: 345W
5min: 274W
20min: 257W
1h: 237W (tested FTP: 249W)
2h:198W
3,5h: 173W

Not very impressive, but most of these are from zwifting last winter. I've tried to work on my sprint for a long time but I eventually gave up and focused on longer efforts. 5-10 minutes are the most important efforts in my region, as the hills here are short and punchy. I'd have to ride like 50km to get to ride longer climbs and considering that I'm currently having to study for my final exams at school I just haven't had that time.

RyanH
Moderator
Posts: 3181
Joined: Tue Jan 17, 2012 4:01 pm
Location: Los Angeles, CA
Contact:

by RyanH

TobinHatesYou wrote:
zmjones wrote:
Fri May 08, 2020 9:44 pm
you people are ridiculous. i've been riding ~4.5 years now, have around 2238 hrs of riding in me now (33) and feels like i just do not have it in me to get to that level.

The main hurdle is mentality. Most able-bodied people with no prior conditions can achieve, say, a 4w/kg FT on a time crunched plan.
I agree with this. In high school I ran cross country for three years and would pretty much finish near the back for every meet. My personal best for a 5k was 18:30 after 3 years of hard work.

Jump forward to 10 years later I started riding. Within 1.5 years of riding, I hit 4.8w/kg for 20 minutes. I didn't do anything special, just rode a lot and rode very hard pretty much every ride (raced twice a week for the race season too). After that though, it took 4 years to finally set a new PR on a 20 min effort, which in 2018 I got to 5.2w/kg for 20 minutes.

The point being, I don't think I am gifted from a cardio standpoint. I was a very bad runner and other sports in high school. I'd say that my ability to push myself harder than most people are willing to is what sets me apart. That and I'm not carrying much excess fat at 5'9 and around 70-72kg.

by Weenie


Visit starbike.com Online Retailer for HighEnd cycling components
Great Prices ✓    Broad Selection ✓    Worldwide Delivery ✓

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dgasmd
Posts: 1953
Joined: Sun Apr 15, 2007 5:10 am
Location: South Florida

by dgasmd

Tinea Pedis wrote: before Zwift this place was the first on the internet to come for the largest collection of undiscovered pros in the world.
ImageImageImageImage
Understatement of the century. All of your numbers impress me but depress me even more.

And to the aspect of mentality, YES, it makes a huge difference. Some people get obsessed and really enjoy the data and numbers and intervals, etc. while some others see it as another job you have to work at rather than something enjoyable. Let’s be frank, not many of us want another job!!

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