TrainerRoad, Wahoo KICKR and FTP

[E65Ross]

Vans said:

E65Ross said:

I didn't calibrate it. I have performed a "spin down" a couple of times using the wahoo utility app on my phone, is this the same thing?
!

Sorry thats what i meant, It makes a difference if you do the spin down when the trainer is warmed up.

Thanks. I'm guessing it doesn't matter whether you perform a spindown using the wahoo utility app or trainerroad? Did one a couple of days ago after it had been used but didn't use trainerroad.

[E65Ross]

Just did another 20 minute test this morning and having a previous score to beat really helps. Old score was 216 watts (ftp of 206) and today I got 239 watts (ftp 226). Being the lightweight that I am that's 4.2W/kg so not too bad. Do need to put some weight on!

Still very impressed with this bit of kit!

[Ponk]

4.2 watts per kg at FTP is strong! Not sure why you would want to put weight on with power to weight like that.

[E65Ross]

Ponk said:

4.2 watts per kg at FTP is strong! Not sure why you would want to put weight on with power to weight like that.

I'm only 8st 7lbs at the moment, and 5ft 5 so not a big frame at all! I'm not bad up the hills but don't think being so light helps on longer, flat rides. Before having major surgery in December I was 8st 12lbs or so, but within 10 days I dropped to 7st 8lbs and have slowly put the weight back on. I'm only around 6% body fat and 54% muscle mass (but having such little fat helps that figure!)

I was happy to get over 4W/kg at threshold

[anonymous-user]

E65Ross said:

I was happy to get over 4W/kg at threshold

so you should be

well done

[Ponk]

JPJPJP said:

E65Ross said:

I was happy to get over 4W/kg at threshold

so you should be

well done

Damn straight. 4.0 w/kg is my winter goal for next season! Not sure which is going to be harder. Upping the power or dropping the weight.

[nammynake]

4 W/kg is a decent power:weight so good effort. Power to weight (at threshold) is great for long alpine-style climbs, which may last 30-60 (or more) minutes but is less beneficial to the climbs we get in the UK (which are typically 5 minutes or so). I have a power:weight of around 4.2 W/Kg but frequently get dropped on training rides where the climbs last several minutes, simply because the guys have a better short-term power (and power:weight).

Maybe have a look at mixing shorter intervals (anaerobic and VO2max) into your training to complement threshold training.

[E65Ross]

nammynake said:

4 W/kg is a decent power:weight so good effort. Power to weight (at threshold) is great for long alpine-style climbs, which may last 30-60 (or more) minutes but is less beneficial to the climbs we get in the UK (which are typically 5 minutes or so). I have a power:weight of around 4.2 W/Kg but frequently get dropped on training rides where the climbs last several minutes, simply because the guys have a better short-term power (and power:weight).

Maybe have a look at mixing shorter intervals (anaerobic and VO2max) into your training to complement threshold training.

Yes definitely, I'm going to look at doing more VO2 max and anaerobic efforts soon. I have a friend who is also a half decent cyclist.... He's a fair bit heavier than me but I've no doubt he has a higher FTP but I think my FTP:weight is higher. On long, long climbs I leave him for dead, but shorter climbs or flat routes it's far closer between us.