The Wattage Thread

[Gruffy]

That's a big leap. Does that mean you're expecting/hoping for bigger gains than other years because you've got a head start on the season? What are your plans and targets for the year?

I've started the year with my highest FTP to date (325W) which was a surprise after the final 4 months of 2016. I think it's the result of the TCR in August and planning my weeks and months around TSS since November, despite the volume having dropped. I'm hoping this is an ongoing trend and I'll keep finding 'easy-ish' gains simply from maintaining consistency and holding a steady ramp rate.

[okgo]

Gruffy said:

That's a big leap. Does that mean you're expecting/hoping for bigger gains than other years because you've got a head start on the season? What are your plans and targets for the year?

I've started the year with my highest FTP to date (325W) which was a surprise after the final 4 months of 2016. I think it's the result of the TCR in August and planning my weeks and months around TSS since November, despite the volume having dropped. I'm hoping this is an ongoing trend and I'll keep finding 'easy-ish' gains simply from maintaining consistency and holding a steady ramp rate.

Hmm, its a a fairly normal gain, I've generally seemed to find 10-15w per winter since I started measuring power properly. I rode for a year with a fcked powermeter so actually very hard for me to pinpoint what I started on. I know that in April 2012 when I borrowed a powertap I did 360w for 20 mins, about 6 months in to cycling properly, I'd loved to have done that test 6 months prior, I reckon maybe 80W lower than that number! So about 50-60w gain over 4.5 years is about in line with what I said above I suppose.

Goals I jotted down in a blog post yesterday actually, I think you follow on twitter? Link is on profile of that

I think you'll keep getting gains, but good to keep it mixed up - James Hayden actually just joined our club, be interesting to see how he's going. FTP seems to be about 5 w/kg for him currently, about same as mine, but he's a fair bit lighter.

[Gruffy]

360W is hell of a place to be at 6 months into cycling. Even 280W sounds incredible for a beginner. Did you come into cycling with fitness from another sport?

I'm around 4W/kg. I have winter timber to shed but I don't know if 5W/kg is achievable for me at 37 with all of life's other responsibilities. I'd like to climb better but I'm unlikely to be competing at high level anyway so it doesn't matter too much. As long as I'm getting the best out of what's possible I'll be content. I'm very tempted to give racing a go this year though.

[okgo]

Gruffy said:

360W is hell of a place to be at 6 months into cycling. Even 280W sounds incredible for a beginner. Did you come into cycling with fitness from another sport?

I'm around 4W/kg. I have winter timber to shed but I don't know if 5W/kg is achievable for me at 37 with all of life's other responsibilities. I'd like to climb better but I'm unlikely to be competing at high level anyway so it doesn't matter too much. As long as I'm getting the best out of what's possible I'll be content. I'm very tempted to give racing a go this year though.

I was pretty sporting in my childhood, tennis, hockey etc. But I came to cycling after about 4 years of doing nothing but eating/drinking/smoking and I still do smoke occasionally ! It helped me lose 20kg. Its puzzling though as I was ste at endurance stuff in school, but cycling endurance is good, think maybe just a bit heavy set for running.

Yeh, you should, there is something for everyone when racing, its why its fun, big, small, whatever as long as you are fit then there are races for you.

[E65Ross]

I'm 15W up on this time last year, but my FTP is still measly, because.... Well, I am! 4.35W/kg though.

Awesome numbers okgo.

[Banana Boy]

This is both depressing and inspiring!

I have no idea where my FTP is because I can't make myself suffer enough to find out. Done a couple of FTP sessions on the trainer but simply lacked the motivation to push myself properly and ended up pissing myself off with poor outputs... 205w down from 257w!!!

To try and kick myself up the arse I finally managed to get myself out on my local club run which was awesome! Can't wait to get out with the Peterborough CC Early Birds again. That's helped a lot this week, plus I'm committed to joining at the end of the month with a view to racing and time trialing!

Not entirely sure why I funked really?! I have a suspicion though that I'm one of those people who always needs a new challenge! I think maybe it all got a bit 'samey' and I plateaued... a bit of self inflicted pressure always helps though!

Edited by Banana Boy on Wednesday 11th January 23:41

[lukefreeman]

Was at 75kg/350ftp last year.

Now at 83/4kg and averaging 310 for 20 minutes (not an FTP this year, and don't want to). I'll blame that on wedding and house.

Would like to get back to where I was, got until May.

Edited by lukefreeman on Saturday 4th March 13:46

[E65Ross]

Did a simple aerobic endurance session on the TT this morning before work.... Legs felt dreadful and heart rate was so much higher than normal.

I did the EXACT same session last Thursday (electronic trainer so power levels identical), last week my max HR was 132....this morning is was 148! Could it be because I did a really hard session yesterday? I didn't sleep too great (but never do...) and I was up before 6am and on the bike by 0610....but that was the same as last week too.

I don't feel unwell or anything..... What do we reckon? Just a bit of fatigue?

[Mark83]

• noob alert*

I'd like to get more serious and track my progress so looking to buy a power meter.

I saw the Quarq DZero Power Meter Spider. I'm building a bike and fitting Sram Red eTap. My chainset is the BB30 50/34 110bcd with hidden bolts. Is it as simple as removing the chain rings and fitting the spider? Any special tools involved?

I have a Garmin 800 head unit, is this OK to use for would I need to buy a newer unit?

Thanks in advance.

[Usget]

Mark83 said:

*noob alert*

I'd like to get more serious and track my progress so looking to buy a power meter.

I saw the Quarq DZero Power Meter Spider. I'm building a bike and fitting Sram Red eTap. My chainset is the BB30 50/34 110bcd with hidden bolts. Is it as simple as removing the chain rings and fitting the spider? Any special tools involved?

I have a Garmin 800 head unit, is this OK to use for would I need to buy a newer unit?

Thanks in advance.

800 will work fine - I assume you've had it linked to things like a heart rate monitor and/or cadence sensor?

Re the spider, it looks like it is only compatible with specific chainsets: https://www.quarq.com/store/item/1766/. You may be better off looking at their pre-built cranksets.

[Mark83]

Usget said:

800 will work fine - I assume you've had it linked to things like a heart rate monitor and/or cadence sensor?

Re the spider, it looks like it is only compatible with specific chainsets: https://www.quarq.com/store/item/1766/. You may be better off looking at their pre-built cranksets.

Good news about the Garmin. I link to HR but cadence sensor broke after about a year. The power meter will give me that data anyway I believe.

After an evening or researching, it seems my chainset is compatible as it's the latest Red one for eTap which is also good news.

Really quite intrigued as to what my power data will be. Not expecting anything great, it's more to be able to quantify my training.

[Gruffy]

E65Ross said:

Did a simple aerobic endurance session on the TT this morning before work.... Legs felt dreadful and heart rate was so much higher than normal.

I did the EXACT same session last Thursday (electronic trainer so power levels identical), last week my max HR was 132....this morning is was 148! Could it be because I did a really hard session yesterday? I didn't sleep too great (but never do...) and I was up before 6am and on the bike by 0610....but that was the same as last week too.

I don't feel unwell or anything..... What do we reckon? Just a bit of fatigue?

Probably a cumulation of small contributing factors. Fatigue, temperature, sleep quality, diet etc. Max HR may be less instructive than Average HR.

[E65Ross]

Just checked, average HR last week was 125, yesterday 140! Crazy difference. Legs did feel pretty woeful. Still, having today off the bike (but at work all day), so hopefully I'll feel a bit better tomorrow as I had planned on doing a tough session tomorrow!

[Gruffy]

Maybe a bit of lurgy in the background that wasn't on your radar.

[E65Ross]

Gruffy said:

Maybe a bit of lurgy in the background that wasn't on your radar.

Will see how I feel tomorrow. I feel OK today (but, as said, haven't cycled). Time will tell....

[E65Ross]

Gruffy said:

Maybe a bit of lurgy in the background that wasn't on your radar.

Legs felt good today!! Bizarre! Just "one of those days" I guess. As you say, could have just been not having the right food, maybe a mild illness, not good quality sleep....number of things.

[E65Ross]

E65Ross said:

Gruffy said:

Maybe a bit of lurgy in the background that wasn't on your radar.

Legs felt good today!! Bizarre! Just "one of those days" I guess. As you say, could have just been not having the right food, maybe a mild illness, not good quality sleep....number of things.

Just to finish this off, for anyone remotely interested, did the EXACT same ride again this morning....despite doing a 95TSS ride yesterday evening and starting out this morning at 6am my legs felt alright, max HR was 133 today with a 126 average....so much lower than last week. As you say, could be a number of factors but clearly something was amiss.

[nacnac]

Don't discount your HR strap / sender doing some weird things. Mine has played up on various occasions sometimes it's obvious e.g. just stuck at say 120 bpm but others less so.

[E65Ross]

nacnac said:

Don't discount your HR strap / sender doing some weird things. Mine has played up on various occasions sometimes it's obvious e.g. just stuck at say 120 bpm but others less so.

I don't think it's the strap to be honest. The battery is relatively new, the strap is a Polar soft strap and I use a conductive gel too....plus the fact I just felt like absolute garbage that day would also suggest something was amiss!

Cheers

[Usget]

Anyone used Powertap C1? With British Cycling discount they're close to £500 on the Chain Reaction site, and happily it fits my current 5-bolt chainset. DC Rainmaker seems to think it's alright. I am close to, as they say on the Lease thread, fisting the kumquat.