Powerprofiles

A light bike doesn't replace good fitness.

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leejhayward
Posts: 61
Joined: Tue Apr 16, 2019 11:15 am

by leejhayward

Double

TobinHatesYou
Posts: 12455
Joined: Mon Jul 24, 2017 12:02 pm

by TobinHatesYou

8min@335W - 5.5w/kg - 149bpm HR avg - 162bpm HR peak

Pleased with this (though it's pretty modest compared to some in this thread :shock:.) HR says I could have done more, but this was less than 24hr after 145min at 4.0w/kg and immediately following 2x5min at 105% of FT and 2min recovery.

by Weenie


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victorperezab
Posts: 4
Joined: Wed Sep 09, 2020 11:33 am

by victorperezab

Here goes mine:
5s: 1151w - 19.02 W/Kg
10s: 1093w - 18.06 W/Kg
20s: 920w - 15.2 W/Kg
30s: 866w - 14.31 W/kg
1m: 653w - 10.79 W/Kg
2m: 506w - 8.36 W/Kg
5m: 403w - 6.66 W/Kg
20m: 335 - 5.53 W/Kg
40m: 305w - 5.05 W/Kg
1h: 288w - 4.76 W/Kg. Never actually tested, this happened on a 90min hill climb, mass start race.
2h: 271w - 4.47 W/Kg. On Zwift. Ugh.
:D https://www.strava.com/athletes/2218901
Loving life in Málaga, Spain.

DanW
Posts: 1243
Joined: Fri May 02, 2008 5:39 pm
Location: Here, there and everywhere

by DanW

Can someone make a frequency plot so we can see the proportion of posters who have various different values of FTP? This thread always feels like 99% have an FTP over 5 W/kg. Failing that upper 4's.

My 3min power at the moment is the same as my best FTP W/kg. I wish I appreciated those better times more at the time! :noidea: :D

TriJoeri
Posts: 79
Joined: Thu Sep 12, 2019 7:28 am

by TriJoeri

TriJoeri wrote:
Tue Jul 07, 2020 9:57 am
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) Now 320W at 66.3kg (4.83W/kg), also in a Zwift TT
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)
1h: 292W (4.4W/kg at 66.3kg) but this was in a Zwift road race so with some tactics involved and not an best power effort

10", 20" and 30" I should be able to improve on if I were to do them now.

cheapvega
Posts: 388
Joined: Sun Oct 06, 2019 1:12 pm

by cheapvega

DanW wrote:
Thu Nov 12, 2020 11:58 am
Can someone make a frequency plot so we can see the proportion of posters who have various different values of FTP? This thread always feels like 99% have an FTP over 5 W/kg. Failing that upper 4's.

My 3min power at the moment is the same as my best FTP W/kg. I wish I appreciated those better times more at the time! :noidea: :D
People with weaker stats don't post... for example I just got into the 2W/kg range. Nobody wants to see that

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

by FlatlandClimber

Just did the final FTP test of the year. Very pleased with the result.
379W for 20min -> 360W FTP @ 70.7kg -> almost 5.1 W/kg.
168bpm average and 175bpm peak (which is the highest heart rate I have reached all year).
For this being on an indoor trainer, I am quite pleased.
Also, 451W for 4:25 min (meant to do 4min max, but had under paced it) last week (outdoors), which is a PB for me.
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

iamraymond
Posts: 624
Joined: Wed Jun 28, 2017 8:59 am

by iamraymond

cheapvega wrote:
Fri Nov 13, 2020 4:45 am
DanW wrote:
Thu Nov 12, 2020 11:58 am
Can someone make a frequency plot so we can see the proportion of posters who have various different values of FTP? This thread always feels like 99% have an FTP over 5 W/kg. Failing that upper 4's.

My 3min power at the moment is the same as my best FTP W/kg. I wish I appreciated those better times more at the time! :noidea: :D
People with weaker stats don't post... for example I just got into the 2W/kg range. Nobody wants to see that
Seriously, all of these numbers make me feel inadequate. Here's mine from 2020 anyways (which has been the best year in terms of my cycling fitness):

Weight:63kg Height: 172cm

Time Watts/kg Watts
1s 12.39 768
15s 10.9 677
1m 5.88 388
5m 4.39 272
10m 3.89 241
20m 3.85 239
30m 3.81 236
1h 3.34 207
2h 2.92 180

DanW
Posts: 1243
Joined: Fri May 02, 2008 5:39 pm
Location: Here, there and everywhere

by DanW

I see you numbers and I will lower them! :D

These are at least 50W off my best numbers at 10-15kg heavier :( A long way off those times being of being much lighter with an FTP around 300W... but the journey starts again!

Weight: 85kg Height: 175cm

Time Watts/kg Watts
1s 10.5 896
15s 8.2 695
1m 5.3 453
5m 3.7 315
10m 3.2 273
20m 3.1 265
30m 2.7 232

RyanH
Moderator
Posts: 3185
Joined: Tue Jan 17, 2012 4:01 pm
Location: Los Angeles, CA
Contact:

by RyanH

RyanH wrote:
Fri Oct 12, 2018 5:59 am
Need to get some maximal 30s and 1 min efforts as they should be much higher:

30s: 10.71w/kg (down from over 13)
1min: 9.28w/kg (down from over 10)
2.5 min: 6.97w/kg
5min: 6.01w/kg
7.5min: 5.82w/kg
10min: 5.46w/kg
20min: 5.00w/kg

I think I could stretch 8w/kg to a full 2 minutes. Currently at 1:40 but that was in the middle of a group ride and at the beginning of a 20 minute race portion.
So, here's an update on my power curve on mostly a diet comprised of sub one hour zwift races on the weekdays (or worse, little to no activity during the weekdays as has been the case over the past month) and shorter weekend rides (although, that has flipped to roughly 6-8 hours on the weekend over the past month). Zwift has been my primary training for the large part of the pandemic.

Last 6 week power curve:
30s: 9.93 w/kg
1min:8.18w/kg
2.5 min: 6.4w/kg
5min: 5.7w/kg
10min: 5.2w/kg
20min: 4.8w/kg
60min: 4.3w/kg (new all time PR)

I've noticed that my ability to put out long efforts on the road is slightly less than on the trainer, which is strange to me. Attached are two efforts, one is a Zwift race where my RPE was like 8 and I felt good enough to shitpost during the ride (avg HR of 155) vs climbing Latigo with an RPE of 10 and avg HR of 172.


Image

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Dannnnn
Posts: 230
Joined: Wed Apr 04, 2018 1:00 pm

by Dannnnn

FlatlandClimber wrote:Just did the final FTP test of the year. Very pleased with the result.
379W for 20min -> 360W FTP @ 70.7kg -> almost 5.1 W/kg.
168bpm average and 175bpm peak (which is the highest heart rate I have reached all year).
For this being on an indoor trainer, I am quite pleased.
Also, 451W for 4:25 min (meant to do 4min max, but had under paced it) last week (outdoors), which is a PB for me.
Jeeeeez

I can't even hold 380w for 4mins let alone 20!

I've got a Sufferfest 4DP test scheduled for tomorrow. Hoping I've made some gains this year even though I've done sporadic riding/training at best.

Sent from my Pixel 5 using Tapatalk


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

by FlatlandClimber

Dannnnn wrote:
Mon Nov 30, 2020 8:44 pm
FlatlandClimber wrote:Just did the final FTP test of the year. Very pleased with the result.
379W for 20min -> 360W FTP @ 70.7kg -> almost 5.1 W/kg.
168bpm average and 175bpm peak (which is the highest heart rate I have reached all year).
For this being on an indoor trainer, I am quite pleased.
Also, 451W for 4:25 min (meant to do 4min max, but had under paced it) last week (outdoors), which is a PB for me.
Jeeeeez

I can't even hold 380w for 4mins let alone 20!

I've got a Sufferfest 4DP test scheduled for tomorrow. Hoping I've made some gains this year even though I've done sporadic riding/training at best.

Sent from my Pixel 5 using Tapatalk
Just go at your own pace and see what is possible. Winter is the best time to make those gains.
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

nulldreiundreissig
Posts: 130
Joined: Tue Oct 02, 2018 11:13 am

by nulldreiundreissig

Last season really ended on a high in terms of power numbers, but I also noticed that I felt much better during races up to the 3h mark and repeated efforts in general. At "rund um Uzwil", a race on a rolling Parcours I managed to get up to 256w avg and 285NP, but also managed to snatch some points in the crits and most imprtantly finally found some confidence. Weight usually is somewhere between 60 and 62kg, maybe on the lower end of that towards the seasons ending.

Image

After 4 weeks off the bike, the new season has just started Nov 1st and I have only done one proper test so far. Unfortunately I ran out of hill after 18 min, but the baseline is set around 300w/20min and therefore a 280ish FTP to begin the build up again. Endurance rides on the weekends and some running or riding on the rollers during the week until christmas.

Looking foward to 2021. The best is yet to come, eh? :beerchug:

calleking
Posts: 386
Joined: Sun Sep 13, 2015 3:20 pm

by calleking

I'm usually around 300 hours per year. Happy to keep this level and the input/output.

Image
2022 Wilier Filante SLR Dura-Ace/Ultegra Di2 12sp
2021 Cannondale Scalpel Carbon 2

Retired:
2018 S-Works Tarmac SL6 Sagan Superstar DA 9150
2016 Aeroad CF SLX UDi2
2016 CAAD12 - SRAM Red 22 - Hyper 50mm

by Weenie


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

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robbosmans
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Posts: 2780
Joined: Sun Aug 26, 2018 12:40 pm
Location: Central Belgium
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by robbosmans

This is interesting thread so lets keep it going, I just completed my first ever training plan, an internet ftp build plan, pleased with the results. Raised my FTP from 211 to 258.

Weight: 61kg Height: 182cm

Image

10min is probably higher, haven’t tested it in a while.
Last edited by robbosmans on Fri Apr 30, 2021 9:51 am, edited 1 time in total.

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