Trainerroad expectations
Discussion
An interesting post on the trainerroad forum by the ceo
Bell curve graph of user reported w/kg ftp (with caveats)
https://forum.trainerroad.com/t/the-bell-curve-of-...
“Only about 7% of users are at or above 4 watt/kg (seriously good cyclists, probably top local tier, Kona qualifiers).
Less than 1% are above 5 watt/kg (the true elite, national champs and pros. Even lots of specialty pros (like sprinters) aren’t above 5 watts/kg)
As you can see it really starts to drop off quickly after 3.25 watts/kg. Every bit you can gain after that you’re become more and more on the pointy end of things. Combine that with good race tactics and race specific training and you can do really really well.‘
Bell curve graph of user reported w/kg ftp (with caveats)
https://forum.trainerroad.com/t/the-bell-curve-of-...
“Only about 7% of users are at or above 4 watt/kg (seriously good cyclists, probably top local tier, Kona qualifiers).
Less than 1% are above 5 watt/kg (the true elite, national champs and pros. Even lots of specialty pros (like sprinters) aren’t above 5 watts/kg)
As you can see it really starts to drop off quickly after 3.25 watts/kg. Every bit you can gain after that you’re become more and more on the pointy end of things. Combine that with good race tactics and race specific training and you can do really really well.‘
I'm at 4.6W/kg. My physique and genetic make up (muscle fibre type) don't mean I'm a good cyclist (wasn't a bad runner though!). I'm a pretty decent hill climber though. I just enjoy training..... I miss it from my running days which sadly are behind me unfortunately, luckily I can still suffer through cycling!
E65Ross said:
I'm at 4.6W/kg. My physique and genetic make up (muscle fibre type) don't mean I'm a good cyclist (wasn't a bad runner though!). I'm a pretty decent hill climber though. I just enjoy training..... I miss it from my running days which sadly are behind me unfortunately, luckily I can still suffer through cycling!
4.6 is bangingMy mate who is 68 kg has a ftp around the 310w area so in a similar territory. Point him up a hill and off he goes, main issue is fatigue and lack of endurance. My lard arse 80kg 290w (ish) ftp puts me in 3.6w/kg territory. However, I simply cannot be bother to suffer that much. I would rather go at 75-85%!
I have been doing 1-2hr 255-235w efforts on my Atom recently trying to build base, probably way too high an intensity. Does anyone know how you can convert ramp test results into a ftp by any chance? Is you ftp the average power of the test or some other number? I was expecting the Wattbike Hub to spit a number out at the end.
I have been doing 1-2hr 255-235w efforts on my Atom recently trying to build base, probably way too high an intensity. Does anyone know how you can convert ramp test results into a ftp by any chance? Is you ftp the average power of the test or some other number? I was expecting the Wattbike Hub to spit a number out at the end.
ALawson said:
My mate who is 68 kg has a ftp around the 310w area so in a similar territory. Point him up a hill and off he goes, main issue is fatigue and lack of endurance. My lard arse 80kg 290w (ish) ftp puts me in 3.6w/kg territory. However, I simply cannot be bother to suffer that much. I would rather go at 75-85%!
I have been doing 1-2hr 255-235w efforts on my Atom recently trying to build base, probably way too high an intensity. Does anyone know how you can convert ramp test results into a ftp by any chance? Is you ftp the average power of the test or some other number? I was expecting the Wattbike Hub to spit a number out at the end.
I believe its your 1 min power at 75% thats your ftp but you need to follow ramp as that fatigues you and makes it an aerobic effort. You can’t just smash out 1 min.I have been doing 1-2hr 255-235w efforts on my Atom recently trying to build base, probably way too high an intensity. Does anyone know how you can convert ramp test results into a ftp by any chance? Is you ftp the average power of the test or some other number? I was expecting the Wattbike Hub to spit a number out at the end.
Happy to be corrected - thats just info from a friend who is way more into it than me.
PulsatingStar said:
ALawson said:
My mate who is 68 kg has a ftp around the 310w area so in a similar territory. Point him up a hill and off he goes, main issue is fatigue and lack of endurance. My lard arse 80kg 290w (ish) ftp puts me in 3.6w/kg territory. However, I simply cannot be bother to suffer that much. I would rather go at 75-85%!
I have been doing 1-2hr 255-235w efforts on my Atom recently trying to build base, probably way too high an intensity. Does anyone know how you can convert ramp test results into a ftp by any chance? Is you ftp the average power of the test or some other number? I was expecting the Wattbike Hub to spit a number out at the end.
I believe its your 1 min power at 75% thats your ftp but you need to follow ramp as that fatigues you and makes it an aerobic effort. You can’t just smash out 1 min.I have been doing 1-2hr 255-235w efforts on my Atom recently trying to build base, probably way too high an intensity. Does anyone know how you can convert ramp test results into a ftp by any chance? Is you ftp the average power of the test or some other number? I was expecting the Wattbike Hub to spit a number out at the end.
Happy to be corrected - thats just info from a friend who is way more into it than me.
z4RRSchris said:
E65Ross said:
I'm at 4.6W/kg. My physique and genetic make up (muscle fibre type) don't mean I'm a good cyclist (wasn't a bad runner though!). I'm a pretty decent hill climber though. I just enjoy training..... I miss it from my running days which sadly are behind me unfortunately, luckily I can still suffer through cycling!
4.6 is bangingShameless link......
https://www.gofundme.com/hw565t
Wearing a matching PH jersey, of course
E65Ross said:
It's actually a bit more complex than that. If you get 15secs into the next 1 minute interval your FTP will be marginally higher than if you got 3 seconds into it.
Ok, that makes sense. I saw 290 somewhere which is a best number from a year ago at least. I did a ramp test from 175w to 340w in 15w increments. I didn't have a HR monitor working with the hub software so basically stopped at 340w. That equates to 255w which is in the right ball park for the 1-2hr sessions I have been doing (although the HR for those has been 140-150 average). I think with a bit of grit and a HR monitor I would be able to get up to 370w at a push i.e. 277w. My mate did a ramp up to 400w on Saturday which works out almost spot on with his 310w FTP.
Thanks for confirming.
I will start going some intervals at some point to try and increase the ftp and endurance. Marmotte next year and need to beat my 9hr 21mins from 2 years ago!
E65Ross said:
It's actually a bit more complex than that. If you get 15secs into the next 1 minute interval your FTP will be marginally higher than if you got 3 seconds into it.
I think he intended it to mean your last full minute of the effort, regardless of the interval which does match up. In your example youd have 15w of slightly better power (assuming you hadnt flagged and held on a bit too long which I do think is possible in the ramp test)Gassing Station | Pedal Powered | Top of Page | What's New | My Stuff