The Wattage Thread
Discussion
After picking up a second-hand PT wheel I am a new convert to training with power. Decided that I was going to do it properly this year after struggling to see/feel improvements in 2014 over 2013.
A 20 minute threshold test on the turbo (following the BC protocol or thereabouts) put me at 236W (225FTP). Heat management is critical for me indoors. Knowing the test/my pacing now, I could test higher, but it's a good stake in the ground.
I'm going to be following part BC winter plan and part TCTP plan for the next 12 weeks so we'll see how that goes.
A 20 minute threshold test on the turbo (following the BC protocol or thereabouts) put me at 236W (225FTP). Heat management is critical for me indoors. Knowing the test/my pacing now, I could test higher, but it's a good stake in the ground.
I'm going to be following part BC winter plan and part TCTP plan for the next 12 weeks so we'll see how that goes.
nammynake said:
Deeply unpleasant! 2 hours at 300 W ?! Impressive.
It actually sits in the tempo range for me, but for years I've always had a slight aversion to doing tempo rides at 300w and usually end up around 280, but we were smashing it and I think my normalised was 330w with average at 300 or something yeh.I've done some calcs and if I try a 100 mile time trial next year then I think around 300-310w for circa 3 hrs 45 is what I'd be looking at. One of those ones that start off easy but by hour 3 must feel horrid.
okgo said:
It actually sits in the tempo range for me, but for years I've always had a slight aversion to doing tempo rides at 300w and usually end up around 280, but we were smashing it and I think my normalised was 330w with average at 300 or something yeh.
I've done some calcs and if I try a 100 mile time trial next year then I think around 300-310w for circa 3 hrs 45 is what I'd be looking at. One of those ones that start off easy but by hour 3 must feel horrid.
Thats hugely impressive. Got my FTP to just over 300w this summer at its highest, now back down to about 250w through just not training, so depressing! I've done some calcs and if I try a 100 mile time trial next year then I think around 300-310w for circa 3 hrs 45 is what I'd be looking at. One of those ones that start off easy but by hour 3 must feel horrid.
whatleytom said:
Thats hugely impressive. Got my FTP to just over 300w this summer at its highest, now back down to about 250w through just not training, so depressing!
Was that through a structured training plan? Looking to increase mine but only just starting to read up on the approaches. At the moment it's going to be a combination of sweet spot intervals (2x20 mins @ approx 90% FTP) and VO2max intervals together with a weekend fast club ride. Current FTP is 260-270 W and I'd like to get to 300.Not as structured as it should have been really, I was training for an IM triathlon in the summer, so was doing quite a lot of steady stuff, but mixing it in with something like 2x20min FTP intervals either mixed in to a slightly longer ride or just as an hour ride during the week. No strict training plan or coaching, which ideally I would have had.
I feel as though I'm getting good results from the Trainerroad time crunched plan and cyclocross or club ride at the weekend. Plan is two sessions a week; 5 * 5 mins at threshold with 1 min rest between intervals and 5 * 3.5 mins at 120% threshold with 7 minutes rest between intervals. The second one is particularly unpleasant.
nammynake said:
Was that through a structured training plan? Looking to increase mine but only just starting to read up on the approaches. At the moment it's going to be a combination of sweet spot intervals (2x20 mins @ approx 90% FTP) and VO2max intervals together with a weekend fast club ride. Current FTP is 260-270 W and I'd like to get to 300.
The Sufferfest do a 10 week Intermediate Cycle Training Plan which is very good... I used that last year and I've started again... week 6 out of 10 at present.I would offer a slight note of ?caution? - don't focus entirely on FTP.
Obviously it depends what you're aiming for, but you tend to become good at what you do most:
- If you ride 25's all the time, then FTP is probably very much where it's at.
- If you ride longer, you need to make sure you're building a solid aerobic base, being able to sustain a larger percentage of a lower FTP is probably more use to you than having a massive FTP, but no endurance.
Especially applies if the bulk of your training is 20 minute intervals and an extrapolation from a 20 minute test..
Obviously it depends what you're aiming for, but you tend to become good at what you do most:
- If you ride 25's all the time, then FTP is probably very much where it's at.
- If you ride longer, you need to make sure you're building a solid aerobic base, being able to sustain a larger percentage of a lower FTP is probably more use to you than having a massive FTP, but no endurance.
Especially applies if the bulk of your training is 20 minute intervals and an extrapolation from a 20 minute test..
upsidedownmark said:
I would offer a slight note of ?caution? - don't focus entirely on FTP.
Obviously it depends what you're aiming for, but you tend to become good at what you do most:
- If you ride 25's all the time, then FTP is probably very much where it's at.
- If you ride longer, you need to make sure you're building a solid aerobic base, being able to sustain a larger percentage of a lower FTP is probably more use to you than having a massive FTP, but no endurance.
Especially applies if the bulk of your training is 20 minute intervals and an extrapolation from a 20 minute test..
That's a good point. It's too easy to focus on FTP, which although being very important is not everything. I do a club ride each weekend, which is typically 70-80 miles so my endurance is OK I think, and I'm starting to do shorter interval stuff on the turbo such as VO2max and anaerobic, but I have to admit it's not a structured plan, just trying to get a mix of everything.Obviously it depends what you're aiming for, but you tend to become good at what you do most:
- If you ride 25's all the time, then FTP is probably very much where it's at.
- If you ride longer, you need to make sure you're building a solid aerobic base, being able to sustain a larger percentage of a lower FTP is probably more use to you than having a massive FTP, but no endurance.
Especially applies if the bulk of your training is 20 minute intervals and an extrapolation from a 20 minute test..
Main aims for next year are to start racing and to complete the 7-day Trans Alp stage race.
While it is good to make sure you address the longer side of things, it is still he with the bigger FTP that is using less of his potential on all rides. Also it would be very unlikely you would reach your FTP potential through short intervals only.
Its not one or the other, its everything, 4 hour rides will help your FTP, as will short intervals. Don't see one as base and one as FTP building, see it as working toward a common goal.
Its not one or the other, its everything, 4 hour rides will help your FTP, as will short intervals. Don't see one as base and one as FTP building, see it as working toward a common goal.
Ponk said:
It appears P2M have discontinued the classic range. I was hoping to order one after Christmas so it looks like I've waited too long. :-(
How are people getting on with their stages? I hear they have resolved the reliability and battery issues.
I know two people who bought them this year that have both died. Apparently after sales is good, but my main issue is why train with a device that is so compromised. Some of the numbers I have heard from these guys honestly were just so obviously garbage vs their TT times and how fast I knew them to be in a sprint. Both my original PT and G3 (both eBay) along with the recent P2M have been good. Overall I still like PT as it is measuring after losses. Stages though, I would save the extra or go second hand. How are people getting on with their stages? I hear they have resolved the reliability and battery issues.
Ponk said:
It appears P2M have discontinued the classic range. I was hoping to order one after Christmas so it looks like I've waited too long. :-(
How are people getting on with their stages? I hear they have resolved the reliability and battery issues.
My stages hasn't missed a beat since I got it in Sept, 2000 miles. Replaced the battery once so far. Decided to change it every 2 months based on my average riding time. Seen real gains in 1 hour power since my initial power tests. Well recommended from meHow are people getting on with their stages? I hear they have resolved the reliability and battery issues.
Ponk said:
It appears P2M have discontinued the classic range. I was hoping to order one after Christmas so it looks like I've waited too long. :-(
How are people getting on with their stages? I hear they have resolved the reliability and battery issues.
Still available for me?How are people getting on with their stages? I hear they have resolved the reliability and battery issues.
http://www.power2max.de/europe/en/produkt-kategori...
whatleytom said:
Ponk said:
It appears P2M have discontinued the classic range. I was hoping to order one after Christmas so it looks like I've waited too long. :-(
How are people getting on with their stages? I hear they have resolved the reliability and battery issues.
Still available for me?How are people getting on with their stages? I hear they have resolved the reliability and battery issues.
http://www.power2max.de/europe/en/produkt-kategori...
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