The Wattage Thread
Discussion
Yes been reading up on these, i've put it past my coach and see what he says, i just find the 5 mins flat out from start to be very hard going. I reckon if i did an MAP test a ramped it up i'd end up with better watts for that final min.
We test after each block of work 3 weeks then rest week etc
We test after each block of work 3 weeks then rest week etc
I've just bought a Wahoo Kickr trainer and will be doing a 20 minute FTP test next week (Sufferfest Rubber Glove).
Is the intention to maintain constant maximum effort or gradually build power over the 20 minute period?
I'm a weekend rider weighing 65kg. What would a typical FTP for a weekend club rider be?
Is the intention to maintain constant maximum effort or gradually build power over the 20 minute period?
I'm a weekend rider weighing 65kg. What would a typical FTP for a weekend club rider be?
nammynake said:
I've just bought a Wahoo Kickr trainer and will be doing a 20 minute FTP test next week (Sufferfest Rubber Glove).
Is the intention to maintain constant maximum effort or gradually build power over the 20 minute period?
I'm a weekend rider weighing 65kg. What would a typical FTP for a weekend club rider be?
Rubber Glove guides you through it...Having said that I go harder earlier than they say. Regarding FTP it could be anything. Is the intention to maintain constant maximum effort or gradually build power over the 20 minute period?
I'm a weekend rider weighing 65kg. What would a typical FTP for a weekend club rider be?
Well that was 'interesting'. Did my first ever FTP test tonight using the Sufferfest Rubber Glove video and my Wahoo Kickr to measure power. I didn't really know how to pace myself as I've never done a max effort 20 minutes before. The indicated efforts (out of 10) didn't really help as I have no idea what e.g. 7/10 is meant to feel like.
I started off at a modest effort (220W) and gradually ramped up the effort during the 20 minutes. It wasn't feeling too bad until maybe 10 minutes in so I could have started out harder, but then starting more steadily allowed me to ramp up the power significantly in the last 5 minutes. I was going all out in the last few minutes but not sure if my approach yielded my 'best effort'.
Average power (20min) = 259 W
Mass = 65 kg
Est. FTP = 95% * 259 = 246 W
Est. FTP = 3.8 W/kg
I started off at a modest effort (220W) and gradually ramped up the effort during the 20 minutes. It wasn't feeling too bad until maybe 10 minutes in so I could have started out harder, but then starting more steadily allowed me to ramp up the power significantly in the last 5 minutes. I was going all out in the last few minutes but not sure if my approach yielded my 'best effort'.
Average power (20min) = 259 W
Mass = 65 kg
Est. FTP = 95% * 259 = 246 W
Est. FTP = 3.8 W/kg
I did a test on a kettler ergo bike recently as I'm getting some coaching now. I was on the bike 35 mins, at the end was a 6 min wind up at a set 320 watts. I averaged 380 over the 6 mins and 540 was my max at the end. Not sure where that fits in but gives me a base to improve on over the year.
nammynake said:
Well that was 'interesting'. Did my first ever FTP test tonight using the Sufferfest Rubber Glove video and my Wahoo Kickr to measure power. I didn't really know how to pace myself as I've never done a max effort 20 minutes before. The indicated efforts (out of 10) didn't really help as I have no idea what e.g. 7/10 is meant to feel like.
I started off at a modest effort (220W) and gradually ramped up the effort during the 20 minutes. It wasn't feeling too bad until maybe 10 minutes in so I could have started out harder, but then starting more steadily allowed me to ramp up the power significantly in the last 5 minutes. I was going all out in the last few minutes but not sure if my approach yielded my 'best effort'.
Average power (20min) = 259 W
Mass = 65 kg
Est. FTP = 95% * 259 = 246 W
Est. FTP = 3.8 W/kg
Sounds familiar... When I've done it in the past I've always found the same! Power wise I'm very similar to as a coincidence!I started off at a modest effort (220W) and gradually ramped up the effort during the 20 minutes. It wasn't feeling too bad until maybe 10 minutes in so I could have started out harder, but then starting more steadily allowed me to ramp up the power significantly in the last 5 minutes. I was going all out in the last few minutes but not sure if my approach yielded my 'best effort'.
Average power (20min) = 259 W
Mass = 65 kg
Est. FTP = 95% * 259 = 246 W
Est. FTP = 3.8 W/kg
superkartracer said:
Regards your weight dude, my coach is 6.2 and 78 kg, knocks out 300 watts for an hour and hits sub 19 and 50, it seems the power is only a part of the puzzle.
I know another rider thats about same size as you and 370 FTP, only runs 21 for a 10.
Odd eh.
6.2, 300w FTP, 78kg sub 19? Hmmnn.... I know another rider thats about same size as you and 370 FTP, only runs 21 for a 10.
Odd eh.
The 50 min 25 is probably doable on a fast course/day (I've done a few 50's around 325-330w @ 84kg) but I find the 18 quite a stretch unless his 10 power is very out of sync with his FTP.
magicman1 said:
6.2, 300w FTP, 78kg sub 19? Hmmnn....
The 50 min 25 is probably doable on a fast course/day (I've done a few 50's around 325-330w @ 84kg) but I find the 18 quite a stretch unless his 10 power is very out of sync with his FTP.
Yep, agree with that, there are some people who seems to be able to massively peak their ten, Hutch manages to put out a lot of watts for a 10 vs his ftp I always thought.The 50 min 25 is probably doable on a fast course/day (I've done a few 50's around 325-330w @ 84kg) but I find the 18 quite a stretch unless his 10 power is very out of sync with his FTP.
I have been thinking about who the coach could be, not that many people on the sub 19 list
superkartracer said:
Talking of power, theres an 18 year old around here who did 450 odd watts for a ten end of last year, bit of a freak this guy and i'll be watching him with interest.
Who is that? That is more than Hutch, and not a million miles away from Wiggins, people would know about him if that were true!
So from the middle of December when I was a happy slob I have got back to the same level that I was in May of last year. Pretty chuffed really, especially as it's mainly endurance work I am doing right now, the top end stuff is yet to come. My FTP needs to improve still but I tested the other night on the local TT course and it proved my averages are ok, in fact better than ok for this point in the year. Also posted PB's on sprint power over 10secs and at last am working with numbers and zones properly rather than smashing myself to pieces every other night with a Sufferfest vid. Not saying they don't work but I am seeing big gains from doing the exact opposite, feels alien but it works. Helps losing 5kg since Jan 6th as well obviously 
Everyone is working hard this winter and a couple of guys have really improved. It should be a good fight for the top three places in the league
Everyone is working hard this winter and a couple of guys have really improved. It should be a good fight for the top three places in the league
yonex said:
So from the middle of December when I was a happy slob I have got back to the same level that I was in May of last year. Pretty chuffed really, especially as it's mainly endurance work I am doing right now, the top end stuff is yet to come. My FTP needs to improve still but I tested the other night on the local TT course and it proved my averages are ok, in fact better than ok for this point in the year. Also posted PB's on sprint power over 10secs and at last am working with numbers and zones properly rather than smashing myself to pieces every other night with a Sufferfest vid. Not saying they don't work but I am seeing big gains from doing the exact opposite, feels alien but it works. Helps losing 5kg since Jan 6th as well obviously
Everyone is working hard this winter and a couple of guys have really improved. It should be a good fight for the top three places in the league
Glad RST are bringing you results, still haven't got my recommendation discount Everyone is working hard this winter and a couple of guys have really improved. It should be a good fight for the top three places in the league
I agree with what you're saying, I'm too not smashing myself, and people have noted to me that I'm doing less miles than I was last year, but I feel stronger, and due to doing more quality (which means I'm on the train more!) my 10 hours a week or so is going further. Weight is also coming down into the right sort of region too!
SKR - not sure why you wouldn't share his name lol?
okgo said:
Glad RST are bringing you results, still haven't got my recommendation discount
I agree with what you're saying, I'm too not smashing myself, and people have noted to me that I'm doing less miles than I was last year, but I feel stronger, and due to doing more quality (which means I'm on the train more!) my 10 hours a week or so is going further. Weight is also coming down into the right sort of region too!
SKR - not sure why you wouldn't share his name lol?
I'll remind them I agree with what you're saying, I'm too not smashing myself, and people have noted to me that I'm doing less miles than I was last year, but I feel stronger, and due to doing more quality (which means I'm on the train more!) my 10 hours a week or so is going further. Weight is also coming down into the right sort of region too!
SKR - not sure why you wouldn't share his name lol?
It feels odd and I have asked the question a couple of times, it works though and as you say it's quality time. I want to ride harder but will follow the plan. Ignoring Strava was the first step and also when there is a club ride or reliability trial it's 50/50 if I bother as invariably riding in a group will take me out of the level I want to maintain. I'm the opposite regarding time, it's a case of never riding as many hours as I am now. Last year the average was something like 26hrs a month which has grown into 10hrs per week with the new plan. Looking back at some of the TT times last year it is a mystery to me how I was going well (for me) at all. Really hopeful I can push on past the 340w I did last year in the 10 and break into 21 mins. Still need a power meter for the TT bike and it's pissing me off right now as nobody can seem to help me with it. Stages appear to be the cheapest option but I am really not sure if I want to go down that route?
First MAP test for me last night, I don't know the exact result yet but was told it came in around 410w (blew up while on the 420 step). No idea how that stacks up for a 70kg 3rd cat, as I can't see a comparison on the usual wattage chart everyone refers to. Does anyone know where that puts me?
I was VO2 tested at the same time. It was all done as part of a blind study, so I don't get to find out my results until the end when all the tests are repeated. However the guy's reaction was that my V02 score was very good. He seemed genuinely surprised, and commented that I should be capable of significantly better than 410 on a MAP test if I can increase my efficiency. Apparently I should see a good response to the study, which is based around 4 weeks of increasingly hard interval sessions.
This is just the pre-testing for the study. I'll find out more in a few weeks.
I was VO2 tested at the same time. It was all done as part of a blind study, so I don't get to find out my results until the end when all the tests are repeated. However the guy's reaction was that my V02 score was very good. He seemed genuinely surprised, and commented that I should be capable of significantly better than 410 on a MAP test if I can increase my efficiency. Apparently I should see a good response to the study, which is based around 4 weeks of increasingly hard interval sessions.
This is just the pre-testing for the study. I'll find out more in a few weeks.
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