The Wattage Thread
Discussion
Ah ok, I'd jump for the Power2max still. Last thing you want is for a power meter to be unreliable. You just want to install it and forget it ever exists, excluding the output. Had mine for 18 months and all ive had to do is change batteries once. That's switching between bikes fairly regularly and riding in some pretty appalling conditions.
Grandfondo said:
What are the bods in the know doing training wise to increase FTP?
Follow a structured training plan. I used the 10 week Intermediate Sufferfest plan last year (along with Sufferfest videos through Trainerroad.com and linked to the KICKR) and managed to improve my FTP by about 20%. I'm still slow but less slow than I was
Trainnerroad.com has oodles of plans and profiles already built into the programme.
drgav2005 said:
Follow a structured training plan.
I used the 10 week Intermediate Sufferfest plan last year (along with Sufferfest videos through Trainerroad.com and linked to the KICKR) and managed to improve my FTP by about 20%. I'm still slow but less slow than I was
Trainnerroad.com has oodles of plans and profiles already built into the programme.
Or just hit the weights, big heavy sqauts. I used the 10 week Intermediate Sufferfest plan last year (along with Sufferfest videos through Trainerroad.com and linked to the KICKR) and managed to improve my FTP by about 20%. I'm still slow but less slow than I was
Trainnerroad.com has oodles of plans and profiles already built into the programme.
okgo said:
drgav2005 said:
Follow a structured training plan.
I used the 10 week Intermediate Sufferfest plan last year (along with Sufferfest videos through Trainerroad.com and linked to the KICKR) and managed to improve my FTP by about 20%. I'm still slow but less slow than I was
Trainnerroad.com has oodles of plans and profiles already built into the programme.
Or just hit the weights, big heavy sqauts. I used the 10 week Intermediate Sufferfest plan last year (along with Sufferfest videos through Trainerroad.com and linked to the KICKR) and managed to improve my FTP by about 20%. I'm still slow but less slow than I was
Trainnerroad.com has oodles of plans and profiles already built into the programme.
Strength has very little to do with riding at threshold.
drgav2005 said:
Follow a structured training plan.
I used the 10 week Intermediate Sufferfest plan last year (along with Sufferfest videos through Trainerroad.com and linked to the KICKR) and managed to improve my FTP by about 20%. I'm still slow but less slow than I was
Trainnerroad.com has oodles of plans and profiles already built into the programme.
That sounds an awefully big gain in 10 weeks. How much of that is better pacing or your original FTP being higher than what you thought?I used the 10 week Intermediate Sufferfest plan last year (along with Sufferfest videos through Trainerroad.com and linked to the KICKR) and managed to improve my FTP by about 20%. I'm still slow but less slow than I was
Trainnerroad.com has oodles of plans and profiles already built into the programme.
Prolly a lump of it was a weak test at the beginning and maybe smashing 'the' FTP later. Also depends on the starting point. I put something like 14% on over 5 months of structured training. Fitness wise though it was night and day, FTP is the measure and usually the higher the better but I had less of a tendency to brick wall and with the gradual tail off in power my cycling was much better.
nammynake said:
That sounds an awefully big gain in 10 weeks. How much of that is better pacing or your original FTP being higher than what you thought?
Sorry, re-read my original post and I hadn't made the timescales clear.The first test came when I was reasonably well trained - had been part of a sports science study at a local university looking at performance gains using beetroot juice and I'd dropped my 10 mile time trial times on a Watt bike by about 2 minutes over a 12 week period. I'd rested for a week or two after these tests had finished so I should have been fully recovered, so I reckon my first FTP test was reasonably accurate.
Original FTP was 224W using Rubber Glove via trainer road on the KICKR. After 10 weeks up to 257W (Rubber Glove second time around). Continued using Trainer road + other structured triathlon plans and raised FTP up to 278W (Rubber Glove again) after another 12 weeks or so.
As Yonex suggested, it may have been additional experience with the fitness test, however, looking at the HR for all the 20 minute test sessions I'm pretty much bouncing off the limiters (183 bpm) in all three, so I can say for sure I wasn't taking it easy at any point
Fitness wise there were certainly big gains - holding similar powers to original levels at much lower heart rates or the ability to hold much higher power levels for sustained periods of time.
Point I'm making is that the structured plans, especially a mix of high intensity interval training on the turbo and longer, slower endurance rides helped to improve my FTP.
drgav2005 said:
Sorry, re-read my original post and I hadn't made the timescales clear.
The first test came when I was reasonably well trained - had been part of a sports science study at a local university looking at performance gains using beetroot juice and I'd dropped my 10 mile time trial times on a Watt bike by about 2 minutes over a 12 week period. I'd rested for a week or two after these tests had finished so I should have been fully recovered, so I reckon my first FTP test was reasonably accurate.
Original FTP was 224W using Rubber Glove via trainer road on the KICKR. After 10 weeks up to 257W (Rubber Glove second time around). Continued using Trainer road + other structured triathlon plans and raised FTP up to 278W (Rubber Glove again) after another 12 weeks or so.
As Yonex suggested, it may have been additional experience with the fitness test, however, looking at the HR for all the 20 minute test sessions I'm pretty much bouncing off the limiters (183 bpm) in all three, so I can say for sure I wasn't taking it easy at any point
Fitness wise there were certainly big gains - holding similar powers to original levels at much lower heart rates or the ability to hold much higher power levels for sustained periods of time.
Point I'm making is that the structured plans, especially a mix of high intensity interval training on the turbo and longer, slower endurance rides helped to improve my FTP.
Have all tests been done on the same Kickr? Big gains usually when you first start cycling but you say you were fairly well trained yet only had a 224w ftp I'm guessing you are pretty small then ?The first test came when I was reasonably well trained - had been part of a sports science study at a local university looking at performance gains using beetroot juice and I'd dropped my 10 mile time trial times on a Watt bike by about 2 minutes over a 12 week period. I'd rested for a week or two after these tests had finished so I should have been fully recovered, so I reckon my first FTP test was reasonably accurate.
Original FTP was 224W using Rubber Glove via trainer road on the KICKR. After 10 weeks up to 257W (Rubber Glove second time around). Continued using Trainer road + other structured triathlon plans and raised FTP up to 278W (Rubber Glove again) after another 12 weeks or so.
As Yonex suggested, it may have been additional experience with the fitness test, however, looking at the HR for all the 20 minute test sessions I'm pretty much bouncing off the limiters (183 bpm) in all three, so I can say for sure I wasn't taking it easy at any point
Fitness wise there were certainly big gains - holding similar powers to original levels at much lower heart rates or the ability to hold much higher power levels for sustained periods of time.
Point I'm making is that the structured plans, especially a mix of high intensity interval training on the turbo and longer, slower endurance rides helped to improve my FTP.
whatleytom said:
Not sure if the Quarq has temperature compensation included, if not I would go for the power2max. Otherwise when taking your bike from indoor to outdoors, or when temperature changes mid ride you may get some power drift.
I have a Quarq Elsa, and if you are worried about temp compensation, you can just back-pedal a couple of times during a ride to reset everything.fromage said:
Have all tests been done on the same Kickr? Big gains usually when you first start cycling but you say you were fairly well trained yet only had a 224w ftp I'm guessing you are pretty small then ?
Yes - all tests were done on the same KICKR.I've not been cycling for that long and this is coming into the sport after 2 knee operations. Unfortunately not that small either - around 85kg, so the W/kg needs to improve
I need a little help please chaps.
I'm looking to buy a P2M type S in the New Year but I can't decide on which version. My two road bikes have BB86 and BSA bottom brackets so I gather I can run either Rotor 3D (24mm) or Rotor 3D+ (30mm) cranks with the correct BB adapters for the 3D+.
The 3D would slot straight in as I'm already running 24mm BBs and would also be interchangeable with the current cranks I'm running. Is there any reason why I shouldn't choose the 24mm 3D cranks over the 30mm 3D+?
The left field choice is a Quarq Elsa which would mean changing to GXP bottom brackets.
I'm looking to buy a P2M type S in the New Year but I can't decide on which version. My two road bikes have BB86 and BSA bottom brackets so I gather I can run either Rotor 3D (24mm) or Rotor 3D+ (30mm) cranks with the correct BB adapters for the 3D+.
The 3D would slot straight in as I'm already running 24mm BBs and would also be interchangeable with the current cranks I'm running. Is there any reason why I shouldn't choose the 24mm 3D cranks over the 30mm 3D+?
The left field choice is a Quarq Elsa which would mean changing to GXP bottom brackets.
I'd stick with the standard Rotor also.
Right- I have been extremely lazy, and need to get back on it, so in the best traditions of NYD I have been planning:
I need a CTL of ~110 or so and an FTP of as much over 300 as I can get it by June.
Somewhat inconveniently I also need to be able to run a half marathon up a mountain in two hours, at the same time.
Right- I have been extremely lazy, and need to get back on it, so in the best traditions of NYD I have been planning:
I need a CTL of ~110 or so and an FTP of as much over 300 as I can get it by June.
Somewhat inconveniently I also need to be able to run a half marathon up a mountain in two hours, at the same time.
Can anyone advise if I am ok going for the large Vectors when the small ones would be ok?
From what I can see it will just mean the clip that goes around the back of the crank will be a little larger than it should be and if I wanted to get the small pods I could switch at a later date.
From what I can see it will just mean the clip that goes around the back of the crank will be a little larger than it should be and if I wanted to get the small pods I could switch at a later date.
So, having decided that I have no idea where I stand fitness wise I went to see a coach last week and subjected myself to a ramp test. Most unpleasant!
Got the results today and my FTP was 322w. Seems high to me, but I'm really happy with that. I've got some weight to shift after a bit of a blow out in December so if I can get back down to 75 kgs (78 kgs currently) I think I'm heading in the right direction.
Just bought the powermeter bible and should have my P2M the week after next. Like a kid in a sweet shop me! :-D
Got the results today and my FTP was 322w. Seems high to me, but I'm really happy with that. I've got some weight to shift after a bit of a blow out in December so if I can get back down to 75 kgs (78 kgs currently) I think I'm heading in the right direction.
Just bought the powermeter bible and should have my P2M the week after next. Like a kid in a sweet shop me! :-D
Grandfondo said:
This numbers look very good Ponk!
Which is why part of me thinks it's too good to be true. The chaps said my power was good enough for a 3rd/2nd cat. I've no idea if that is true! I reckon it's my weight that's holding me back as even by using my pre Christmas weight I'm heavy for my height at 75/76kgs vs 168 cm.
I'll be able to compare once I have my P2M and work on knocking the weight off by the end of February. There's pretty much a reliability trial every two weeks between now and then which should help.
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