The Wattage Thread
Discussion
okgo said:
What is the issue with using your meter on other bike as I do?
I have a powertap in a Cosmic. I want a crank system but the Wilier is a BB94. The thing is it runs a std Shimano crank so I dont see what the big deal is? 24mm spindle so surely it will run GXP/Shimano whatever???
Power2max say they don't have anything, which is what I want really. Quarq are next on the list, Stages look great but I am not sold on the single arm measurement.
Birdthom said:
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.
FTP generally 72-77% of your map (which is highest average power over 1 min at the in the test so 410 for you).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.
So FTP around 300 likely.
Having just started regularly using a Turbo again I decided to see what all the fuss with Sufferfest was about. The weather this weekend was aweful so I downloaded the 'It seemed like a good idea at the time' (ISLAGIATT) video this morning and decided to give it a go.
It is almost two hours long including 4 climbs (15, 20, 20, and 8 minutes each) including a number of sprints. This is only the second time I've used Sufferfest, the first time being last week with an FTP test 'Rubber Glove'. I used my estimated FTP (246 W) to write down approximate conversions to the RPE (out of 10) scale that Sufferfest uses. Then used the erg mode on my Wahoo Kickr to set the required power manually throughout the video.
The video certainly lived up to its name, and I really thought I was going to bail during the 3rd climb. I clung on and finished, but I was bloody dead by the end. I guess that's the point though!
Anyway, here's my power (actual) trace - hoping to improve over the next few months!
It is almost two hours long including 4 climbs (15, 20, 20, and 8 minutes each) including a number of sprints. This is only the second time I've used Sufferfest, the first time being last week with an FTP test 'Rubber Glove'. I used my estimated FTP (246 W) to write down approximate conversions to the RPE (out of 10) scale that Sufferfest uses. Then used the erg mode on my Wahoo Kickr to set the required power manually throughout the video.
The video certainly lived up to its name, and I really thought I was going to bail during the 3rd climb. I clung on and finished, but I was bloody dead by the end. I guess that's the point though!
Anyway, here's my power (actual) trace - hoping to improve over the next few months!
Good effort nammynake
If you subscribe to Trainerroad.com you can open the ISLAGIATT workout, drag your video into the screen and enter your FTP value in your trainerroad settings. This will allow it to control your KICKR in ERG mode and it will hold you at the correct power levels for the entire ride... all you need to do is watch your cadence (and of course hang on for grim death at times)
This takes the guesswork out of the RPE / Power values.
If you subscribe to Trainerroad.com you can open the ISLAGIATT workout, drag your video into the screen and enter your FTP value in your trainerroad settings. This will allow it to control your KICKR in ERG mode and it will hold you at the correct power levels for the entire ride... all you need to do is watch your cadence (and of course hang on for grim death at times)
This takes the guesswork out of the RPE / Power values.drgav2005 said:
Good effort nammynake
If you subscribe to Trainerroad.com you can open the ISLAGIATT workout, drag your video into the screen and enter your FTP value in your trainerroad settings. This will allow it to control your KICKR in ERG mode and it will hold you at the correct power levels for the entire ride... all you need to do is watch your cadence (and of course hang on for grim death at times) This takes the guesswork out of the RPE / Power values.
That's my plan but I need to buy a laptop first. I only have a Nexus tablet at the moment, but using Trainerroad to control power sounds great. I also need to pick a training plan and stick to it over the next few months. Are you following a specific plan?If you subscribe to Trainerroad.com you can open the ISLAGIATT workout, drag your video into the screen and enter your FTP value in your trainerroad settings. This will allow it to control your KICKR in ERG mode and it will hold you at the correct power levels for the entire ride... all you need to do is watch your cadence (and of course hang on for grim death at times)
This takes the guesswork out of the RPE / Power values.Do you use an ANT+ or Bluetooth dongle for Trainerroad?
nammynake said:
That's my plan but I need to buy a laptop first. I only have a Nexus tablet at the moment, but using Trainerroad to control power sounds great. I also need to pick a training plan and stick to it over the next few months. Are you following a specific plan?
Do you use an ANT+ or Bluetooth dongle for Trainerroad?
I use ANT+ for trainerroad. I followed the 10 week Intermediate road plan from the Sufferfest and really enjoyed it. However, I'm training for The Outlaw on 28th July this year so I'm having to do more mundane zone 1 stuff at present! As much as I love killing myself on the turbo for 60-90 minutes it's not ideal IM training!!! Do you use an ANT+ or Bluetooth dongle for Trainerroad?
Made up an interval session on the turbo tonight. Did 12 intervals of 1 minute on, 1 minute rest. Started at 250W and increased by 10W each interval up to 350W (FTP is just under 250W). Had a short rest period then did 5 30-second hard efforts with 90 seconds rest between each - first four at 400W and final one at 500W. Just barely hung on for the final 500W interval.
That last one at 500W is 7.7 W/kg for reference. No wonder it hurt I guess. I can't fathom how pros can do over 6 W/kg on the final climb of a tour stage.
That last one at 500W is 7.7 W/kg for reference. No wonder it hurt I guess. I can't fathom how pros can do over 6 W/kg on the final climb of a tour stage.
okgo said:
Coz they're light!
If you were able to do that workout I would question whether your ftp is too low...
Yeah I know, but still!If you were able to do that workout I would question whether your ftp is too low...
I've only measured my FTP once - last week in fact, and based it on 95% of my average 20 minute power in the trace below. I probably started out too low but didn't know how to pace it and didn't want to crack before the end. I was going flat out by the end though. This gave an estimated 246W (3.8 W/kg).
I might repeat the test in a few weeks after I've done a few 2x20 sessions - should be better at judging pace then.
Why do you think my FTP may be higher?
nammynake said:
I'm definitely no sprinter (65kg currently) and more suited to longer efforts and climbs. That final 30 seconds effort at 500W was torture - I'm sure a sprinter could manage a much higher absolute power output over 30 seconds.
Fair enough. You drag me over the hills and give me a good lead out then.I'll make sure I thank my team during the interview.
So I want to measure my power (indoors mainly for motivation purposes), what is the best value approach?
Turbo trainers with power measurement seem very expensive, exercise bikes don't give the proper feel of riding.
Is there a good option of a cadence sensor plus power map for a turbo trainer that interfaces with either a pc or mobile?
Turbo trainers with power measurement seem very expensive, exercise bikes don't give the proper feel of riding.
Is there a good option of a cadence sensor plus power map for a turbo trainer that interfaces with either a pc or mobile?
Talksteer said:
So I want to measure my power (indoors mainly for motivation purposes), what is the best value approach?
Turbo trainers with power measurement seem very expensive, exercise bikes don't give the proper feel of riding.
Is there a good option of a cadence sensor plus power map for a turbo trainer that interfaces with either a pc or mobile?
You can estimate power through trainerroad - they have pretty accurate conversions from the resistance profile of most turbo trainers. All you need is a cadence/speed meter.Turbo trainers with power measurement seem very expensive, exercise bikes don't give the proper feel of riding.
Is there a good option of a cadence sensor plus power map for a turbo trainer that interfaces with either a pc or mobile?
Edited by nammynake on Friday 31st January 19:09
Talksteer said:
So I want to measure my power (indoors mainly for motivation purposes), what is the best value approach?
Turbo trainers with power measurement seem very expensive, exercise bikes don't give the proper feel of riding.
Is there a good option of a cadence sensor plus power map for a turbo trainer that interfaces with either a pc or mobile?
Cheapest option would be a powertap in an economical rim. The calculated power might give you a close average but they are useless if you want to look at intervals IME.Turbo trainers with power measurement seem very expensive, exercise bikes don't give the proper feel of riding.
Is there a good option of a cadence sensor plus power map for a turbo trainer that interfaces with either a pc or mobile?
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