for those that race with power (Page 3)
-
No new posts
Moderators: k9car363, alicefoeller | Reply |
|
2011-03-29 3:21 PM in reply to: #3420299 |
Elite 3515 Romeoville, Il | Subject: RE: for those that race with power trix - 2011-03-29 3:09 PM JohnnyKay - 2011-03-29 11:15 AM trix - 2011-03-29 11:59 AM
here is how i look at it: after almost 1 yr with pm, i can load my data to a software and get a good idea analyzing last 2-3 months what my FTP is without doing the test also. . if you have software like golden cheetah it will spit your CP value with out testing also.
Do you mean what it "was"? |
|
2011-03-29 3:23 PM in reply to: #3420038 |
Elite 3315 Miami | Subject: RE: for those that race with power jgerbodegrant - 2011-03-29 1:26 PM trix - 2011-03-29 11:59 AM jgerbodegrant - 2011-03-29 10:33 AM Good stuff....generally new to power myself. I've only been training with it for about 4 months now. I'm still at the point where I am relating RPE to my power output on the trainer. I'm sure that will change once all the snow melts and I can get outside and establish a new wattage for my RPE....which will hopefully continue to change...thus making my point or lack there of...you get the idea. So say my race is June 1st, when do you guys do your test to establish your FTP? Within a month/two months?? i tested after 2 weeks of riding with a pt...and tested every 8-10 weeks after...most people are probably similar and some test more often. 4 months is a very long time to ride without a test...why relating RPE and power meter. power is power...don't worry about anything else...4 months without having a power meter and no test is just wasting the time in my book. you could have ridden at the correct levels and probably improve substantially. First off....I know relating power to RPE is in general useless....that's why I wrote I didn't really have a point. Secondly, I don't understand what you mean "4 months without having a powermeter and no test is just wasting time". There are plenty of people, elite athletes included that don't use power and seem to be improving just fine. Thirdly, you didn't answer my question. I was trying to find out how close to a race does one perform their most recent test. Same as asking how long is your test and FTP valid for. Are you saying 8-10 weeks? I sort of disagree with that as well. I have seen a 11 watt improvement over a month. So theoretically my FTP could be off 20 watts by the time my race came around if I use your method. (not saying I continually improve 10 watts per month, but that WOULD be awesome). 4 months without testing HAVING a pm is what i said. prior to a race i want to be at about 5-6 weeks. i want to have sufficient amount of riding time at a specific threshold numbers. but that is me. |
2011-03-29 3:27 PM in reply to: #3420325 |
Elite 3315 Miami | Subject: RE: for those that race with power Meulen - 2011-03-29 3:21 PM trix - 2011-03-29 3:09 PM JohnnyKay - 2011-03-29 11:15 AM trix - 2011-03-29 11:59 AM Do you mean what it "was"?
here is how i look at it: after almost 1 yr with pm, i can load my data to a software and get a good idea analyzing last 2-3 months what my FTP is without doing the test also. . if you have software like golden cheetah it will spit your CP value with out testing also.
is |
2011-03-29 3:35 PM in reply to: #3420338 |
Elite 3515 Romeoville, Il | Subject: RE: for those that race with power trix - 2011-03-29 3:27 PM Meulen - 2011-03-29 3:21 PM trix - 2011-03-29 3:09 PM JohnnyKay - 2011-03-29 11:15 AM trix - 2011-03-29 11:59 AM Do you mean what it "was"?
here is how i look at it: after almost 1 yr with pm, i can load my data to a software and get a good idea analyzing last 2-3 months what my FTP is without doing the test also. . if you have software like golden cheetah it will spit your CP value with out testing also.
is I'm just messin' with ya. If that's the way you want to do it, it's fine by me. There are tons of ways to get the same result. I'm just sayin' your data is possibly 8-16 weeks old. So theoretically, your workouts are probably using slightly higher percentages of FTP than mine if I take a test today and work off those numbers. If not, you could be selling yourself short. But technically you are using old data and what your FTP "was" not "is" because in 8-16 you probably should have improved from that number. |
2011-03-29 3:42 PM in reply to: #3420328 |
Master 5557 , California | Subject: RE: for those that race with power prior to a race i want to be at about 5-6 weeks. i want to have sufficient amount of riding time at a specific threshold numbers. but that is me. I agree with this. I think it's useful to schedule a power test every couple months because a) you can make sure you're well rested before you attempt it, and b) you can get in the right frame of mind for a truly maximal effort. Pushing that hard isn't something you do in every ordinary training ride. If you think you do, I'd argue you can probably find more in the tank for an FTP test. |
2011-03-29 3:44 PM in reply to: #3420354 |
Elite 3315 Miami | Subject: RE: for those that race with power Meulen - 2011-03-29 3:35 PM trix - 2011-03-29 3:27 PM Meulen - 2011-03-29 3:21 PM trix - 2011-03-29 3:09 PM I'm just messin' with ya. If that's the way you want to do it, it's fine by me. There are tons of ways to get the same result. I'm just sayin' your data is possibly 8-16 weeks old. So theoretically, your workouts are probably using slightly higher percentages of FTP than mine if I take a test today and work off those numbers. If not, you could be selling yourself short. But technically you are using old data and what your FTP "was" not "is" because in 8-16 you probably should have improved from that number. JohnnyKay - 2011-03-29 11:15 AM trix - 2011-03-29 11:59 AM Do you mean what it "was"?
here is how i look at it: after almost 1 yr with pm, i can load my data to a software and get a good idea analyzing last 2-3 months what my FTP is without doing the test also. . if you have software like golden cheetah it will spit your CP value with out testing also.
is of course and that is why i would always test. that was my point. i can get a general number from looking at software, i can also ride without a pm and probably get pretty close. no point in shelling out cash for a pm. but if you invested in the pm why not test honestly 8-10 weeks is plenty of time. Edited by trix 2011-03-29 3:45 PM |
|
2011-03-29 4:18 PM in reply to: #3419765 |
Elite 3779 Ontario | Subject: RE: for those that race with power the bear - 2011-03-29 12:09 PM Since FTP is the level of power you can sustain for an hour, 100% on the bike in a sprint should be achievable. It shouldn't take much longer than an hour to finish an entire (typical) sprint. I'm lost on this. Up here a typical Sprint is 750M, 30km, 5-7km. What are the distances in your neck of the woods? |
2011-03-29 4:22 PM in reply to: #3419785 |
Elite 3779 Ontario | Subject: RE: for those that race with power dgunthert - 2011-03-29 12:18 PM Olys: If I can talk, I'm not going hard enough. It's not quite long enough for me to target and ride to an average, so I go more by feel, and that feeling should be just a little bit easier than an FTP effort. You are doing 2x20 @ FTP (or similar) as a staple workout every week, aren't you? Don't get this one either. How can you not ride to an average for something that's going to take more than an hour? I do intervals for 60 seconds looking to hit a specific number - why would you not use FTP/CP over 40km. If I know my 100% = 245, then I'm aiming for a number based on that. Not looking to argue, I just don't understand the reasoning. |
2011-03-29 4:42 PM in reply to: #3420435 |
Subject: ... This user's post has been ignored. |
2011-03-29 4:44 PM in reply to: #3418641 |
Subject: ... This user's post has been ignored. |
2011-03-29 4:49 PM in reply to: #3420477 |
Resident Curmudgeon 25290 The Road Back | Subject: RE: for those that race with power Fred Doucette - 2011-03-29 4:44 PM This is the kind of distance i meant where you can fit the whole race into a little more than an hour. Ten minutes, 30, and 25, thereabouts Typical sprint distance in PA is 500-750m swim, 20K bike (12 miles), 5K run. So yeah the bike for many would be far less than 1 hour. Edited by the bear 2011-03-29 4:50 PM |
|
2011-03-29 4:51 PM in reply to: #3420487 |
Subject: ... This user's post has been ignored. |
2011-03-29 5:21 PM in reply to: #3420441 |
Elite 3088 Austin, TX | Subject: RE: for those that race with power GoFaster - 2011-03-29 4:22 PM Don't get this one either. How can you not ride to an average for something that's going to take more than an hour? I do intervals for 60 seconds looking to hit a specific number - why would you not use FTP/CP over 40km. If I know my 100% = 245, then I'm aiming for a number based on that. Not looking to argue, I just don't understand the reasoning. Let me be more specific. I'll peek at the real time power numbers to be sure I'm somewhere in the ballpark and that my RPE isn't totally off kilter. If I feel great pushing 280 watts in the first 5 minutes of an Oly and don't do something about it, that's going to end badly. But I'm not going to look at my average power 20 or 30 minutes into the bike and decide, "Oh, I should back off" or "I'm not going hard enough, I have to raise my average power." In Olys and Sprints, I'm going by feel and what my body will let me get away with that day. It may be a crappy day and trying to force 90% of FTP or whatever I've decided on will crush me. It also may be a great day and hitting 99% will still leave me with legs to run. |
2011-03-29 8:02 PM in reply to: #3420328 |
Pro 3804 Seacoast, NH! | Subject: RE: for those that race with power trix - 2011-03-29 4:23 PM4 months without testing HAVING a pm is what i said. Gotcha... I read that wrong. Thanksprior to a race i want to be at about 5-6 weeks. i want to have sufficient amount of riding time at a specific threshold numbers. but that is me. |
2011-03-30 8:02 AM in reply to: #3420475 |
Elite 3779 Ontario | Subject: RE: for those that race with power Fred Doucette - 2011-03-29 5:42 PM GoFaster - 2011-03-29 5:18 PM the bear - 2011-03-29 12:09 PM Since FTP is the level of power you can sustain for an hour, 100% on the bike in a sprint should be achievable. It shouldn't take much longer than an hour to finish an entire (typical) sprint. I'm lost on this. Up here a typical Sprint is 750M, 30km, 5-7km. What are the distances in your neck of the woods? Neil your metric is going to confuse us too much lol Ha, good point - I feel the same about imperial. Getting better with miles, but I'm lost with ounces and gallons... |
2011-03-30 8:06 AM in reply to: #3420530 |
Elite 3779 Ontario | Subject: RE: for those that race with power dgunthert - 2011-03-29 6:21 PM GoFaster - 2011-03-29 4:22 PM Don't get this one either. How can you not ride to an average for something that's going to take more than an hour? I do intervals for 60 seconds looking to hit a specific number - why would you not use FTP/CP over 40km. If I know my 100% = 245, then I'm aiming for a number based on that. Not looking to argue, I just don't understand the reasoning. Let me be more specific. I'll peek at the real time power numbers to be sure I'm somewhere in the ballpark and that my RPE isn't totally off kilter. If I feel great pushing 280 watts in the first 5 minutes of an Oly and don't do something about it, that's going to end badly. But I'm not going to look at my average power 20 or 30 minutes into the bike and decide, "Oh, I should back off" or "I'm not going hard enough, I have to raise my average power." In Olys and Sprints, I'm going by feel and what my body will let me get away with that day. It may be a crappy day and trying to force 90% of FTP or whatever I've decided on will crush me. It also may be a great day and hitting 99% will still leave me with legs to run. Understood, and I agree completely. If the body doesn't "feel" it that day then you need to adjust. However, I also know that over the course of an hour my focus can wander and looking at the numbers allows me to quickly assess if I've dropped below my goal, and I may need to push harder. |
|
2011-03-30 8:41 AM in reply to: #3420299 |
Not a Coach 11473 Media, PA | Subject: RE: for those that race with power trix - 2011-03-29 4:09 PM JohnnyKay - 2011-03-29 11:15 AM trix - 2011-03-29 11:59 AM 4 months is a very long time to ride without a test...why relating RPE and power meter. power is power...don't worry about anything else...4 months without having a power meter and no test is just wasting the time in my book. you could have ridden at the correct levels and probably improve substantially. Why isn't training a "test" in itself? I rarely ever test but, as long as I'm riding regularly (most of the time), I can tell you what my FT is within 5-10 watts (which is about about how close I can get through most testing). and how long have you been riding? have you ever tested in the past? here is how i look at it: after almost 1 yr with pm, i can load my data to a software and get a good idea analyzing last 2-3 months what my FTP is without doing the test also. but what would be the point of having a sophisticated tool that i spent so much money on. if you have software like golden cheetah it will spit your CP value with out testing also. I've been riding with a PM for about 4 years now. I have tested in the past and, actually, did one not too long ago (of course, no surprise, I already "knew" what the test would tell me). I'm not against testing. If nothing else, it's a good workout and the discipline of telling yourself "this one counts" maybe gets you to push harder than you do in other workouts (though I disagree with another poster who said you don't push that hard in regular training rides--I do, often). I also don't need to load 2-3 months worth of data or have a software program spit out an answer for me. After a few weeks, I know where I'm at. And I can tell when 'where I'm at' has changed. So why do I need to test? As I mentioned, testing is NOT the best way to determine your FT (unless you do 1hr TTs for your tests). And, in fact, at least according to one "expert" the power you can sustain for long intervals on a regular basis in training is likely a better method than "testing". Essentially, that's what I do most of the time. I'm only critical of your statement that not testing for 4 months (or longer) makes the PM or the training during that period a "waste". Not that you (or anyone else) shouldn't test frequently if you want to do so. But there's no need to test that frequently if your training provides you the information that you need. |
2011-03-30 8:51 AM in reply to: #3421159 |
Elite 3515 Romeoville, Il | Subject: RE: for those that race with power JohnnyKay - 2011-03-30 8:41 AM trix - 2011-03-29 4:09 PM JohnnyKay - 2011-03-29 11:15 AM trix - 2011-03-29 11:59 AM 4 months is a very long time to ride without a test...why relating RPE and power meter. power is power...don't worry about anything else...4 months without having a power meter and no test is just wasting the time in my book. you could have ridden at the correct levels and probably improve substantially. Why isn't training a "test" in itself? I rarely ever test but, as long as I'm riding regularly (most of the time), I can tell you what my FT is within 5-10 watts (which is about about how close I can get through most testing). and how long have you been riding? have you ever tested in the past? here is how i look at it: after almost 1 yr with pm, i can load my data to a software and get a good idea analyzing last 2-3 months what my FTP is without doing the test also. but what would be the point of having a sophisticated tool that i spent so much money on. if you have software like golden cheetah it will spit your CP value with out testing also. I've been riding with a PM for about 4 years now. I have tested in the past and, actually, did one not too long ago (of course, no surprise, I already "knew" what the test would tell me). I'm not against testing. If nothing else, it's a good workout and the discipline of telling yourself "this one counts" maybe gets you to push harder than you do in other workouts (though I disagree with another poster who said you don't push that hard in regular training rides--I do, often). I also don't need to load 2-3 months worth of data or have a software program spit out an answer for me. After a few weeks, I know where I'm at. And I can tell when 'where I'm at' has changed. So why do I need to test? As I mentioned, testing is NOT the best way to determine your FT (unless you do 1hr TTs for your tests). And, in fact, at least according to one "expert" the power you can sustain for long intervals on a regular basis in training is likely a better method than "testing". Essentially, that's what I do most of the time. I'm only critical of your statement that not testing for 4 months (or longer) makes the PM or the training during that period a "waste". Not that you (or anyone else) shouldn't test frequently if you want to do so. But there's no need to test that frequently if your training provides you the information that you need. hey JK, quick question...... when you guys were refering to 2x20' intervals do you do them at 110% of FTP? or 110% of your 30 min tt avg watt number? or something else? |
2011-03-30 9:02 AM in reply to: #3421178 |
Coach 10487 Boston, MA | Subject: RE: for those that race with power Meulen - 2011-03-30 8:51 AM JohnnyKay - 2011-03-30 8:41 AM hey JK, quick question...... when you guys were refering to 2x20' intervals do you do them at 110% of FTP? or 110% of your 30 min tt avg watt number? or something else?trix - 2011-03-29 4:09 PM JohnnyKay - 2011-03-29 11:15 AM trix - 2011-03-29 11:59 AM 4 months is a very long time to ride without a test...why relating RPE and power meter. power is power...don't worry about anything else...4 months without having a power meter and no test is just wasting the time in my book. you could have ridden at the correct levels and probably improve substantially. Why isn't training a "test" in itself? I rarely ever test but, as long as I'm riding regularly (most of the time), I can tell you what my FT is within 5-10 watts (which is about about how close I can get through most testing). and how long have you been riding? have you ever tested in the past? here is how i look at it: after almost 1 yr with pm, i can load my data to a software and get a good idea analyzing last 2-3 months what my FTP is without doing the test also. but what would be the point of having a sophisticated tool that i spent so much money on. if you have software like golden cheetah it will spit your CP value with out testing also. I've been riding with a PM for about 4 years now. I have tested in the past and, actually, did one not too long ago (of course, no surprise, I already "knew" what the test would tell me). I'm not against testing. If nothing else, it's a good workout and the discipline of telling yourself "this one counts" maybe gets you to push harder than you do in other workouts (though I disagree with another poster who said you don't push that hard in regular training rides--I do, often). I also don't need to load 2-3 months worth of data or have a software program spit out an answer for me. After a few weeks, I know where I'm at. And I can tell when 'where I'm at' has changed. So why do I need to test? As I mentioned, testing is NOT the best way to determine your FT (unless you do 1hr TTs for your tests). And, in fact, at least according to one "expert" the power you can sustain for long intervals on a regular basis in training is likely a better method than "testing". Essentially, that's what I do most of the time. I'm only critical of your statement that not testing for 4 months (or longer) makes the PM or the training during that period a "waste". Not that you (or anyone else) shouldn't test frequently if you want to do so. But there's no need to test that frequently if your training provides you the information that you need. If you can do 2x20 @ 110% of FTP your FTP is most likely inaccurate. for most a 20 min maximal effort is around 105-110% of FTP (or CP). Most 2x20 sessions are around 100% FTP or slightly higher but not by much. |
2011-03-30 9:10 AM in reply to: #3421199 |
Elite 3515 Romeoville, Il | Subject: RE: for those that race with power JorgeM - 2011-03-30 9:02 AM Meulen - 2011-03-30 8:51 AM JohnnyKay - 2011-03-30 8:41 AM hey JK, quick question...... when you guys were refering to 2x20' intervals do you do them at 110% of FTP? or 110% of your 30 min tt avg watt number? or something else?trix - 2011-03-29 4:09 PM JohnnyKay - 2011-03-29 11:15 AM trix - 2011-03-29 11:59 AM 4 months is a very long time to ride without a test...why relating RPE and power meter. power is power...don't worry about anything else...4 months without having a power meter and no test is just wasting the time in my book. you could have ridden at the correct levels and probably improve substantially. Why isn't training a "test" in itself? I rarely ever test but, as long as I'm riding regularly (most of the time), I can tell you what my FT is within 5-10 watts (which is about about how close I can get through most testing). and how long have you been riding? have you ever tested in the past? here is how i look at it: after almost 1 yr with pm, i can load my data to a software and get a good idea analyzing last 2-3 months what my FTP is without doing the test also. but what would be the point of having a sophisticated tool that i spent so much money on. if you have software like golden cheetah it will spit your CP value with out testing also. I've been riding with a PM for about 4 years now. I have tested in the past and, actually, did one not too long ago (of course, no surprise, I already "knew" what the test would tell me). I'm not against testing. If nothing else, it's a good workout and the discipline of telling yourself "this one counts" maybe gets you to push harder than you do in other workouts (though I disagree with another poster who said you don't push that hard in regular training rides--I do, often). I also don't need to load 2-3 months worth of data or have a software program spit out an answer for me. After a few weeks, I know where I'm at. And I can tell when 'where I'm at' has changed. So why do I need to test? As I mentioned, testing is NOT the best way to determine your FT (unless you do 1hr TTs for your tests). And, in fact, at least according to one "expert" the power you can sustain for long intervals on a regular basis in training is likely a better method than "testing". Essentially, that's what I do most of the time. I'm only critical of your statement that not testing for 4 months (or longer) makes the PM or the training during that period a "waste". Not that you (or anyone else) shouldn't test frequently if you want to do so. But there's no need to test that frequently if your training provides you the information that you need. If you can do 2x20 @ 110% of FTP your FTP is most likely inaccurate. for most a 20 min maximal effort is around 105-110% of FTP (or CP). Most 2x20 sessions are around 100% FTP or slightly higher but not by much. Thanks JorgeM! I just went to Freil's blog and read that a 30min solo tt is an absolute estimate of your FTP being the lack of motivation and accountability otherwise involved with a race. I thought there would be a multiplier of this number, like there is for the 20min test, being it's not a full 60min. I had a false misconception there. I'm starting to get more curious and understand this more being I'm getting a PM soon. Previously, I've been going to computrainer class the last 2 winters and just do what I'm told! Edited by Meulen 2011-03-30 9:12 AM |
2011-03-30 9:51 AM in reply to: #3421199 |
Champion 6962 Atlanta, Ga | Subject: RE: for those that race with power JorgeM - 2011-03-30 10:02 AM Meulen - 2011-03-30 8:51 AM JohnnyKay - 2011-03-30 8:41 AM hey JK, quick question...... when you guys were refering to 2x20' intervals do you do them at 110% of FTP? or 110% of your 30 min tt avg watt number? or something else?trix - 2011-03-29 4:09 PM JohnnyKay - 2011-03-29 11:15 AM trix - 2011-03-29 11:59 AM 4 months is a very long time to ride without a test...why relating RPE and power meter. power is power...don't worry about anything else...4 months without having a power meter and no test is just wasting the time in my book. you could have ridden at the correct levels and probably improve substantially. Why isn't training a "test" in itself? I rarely ever test but, as long as I'm riding regularly (most of the time), I can tell you what my FT is within 5-10 watts (which is about about how close I can get through most testing). and how long have you been riding? have you ever tested in the past? here is how i look at it: after almost 1 yr with pm, i can load my data to a software and get a good idea analyzing last 2-3 months what my FTP is without doing the test also. but what would be the point of having a sophisticated tool that i spent so much money on. if you have software like golden cheetah it will spit your CP value with out testing also. I've been riding with a PM for about 4 years now. I have tested in the past and, actually, did one not too long ago (of course, no surprise, I already "knew" what the test would tell me). I'm not against testing. If nothing else, it's a good workout and the discipline of telling yourself "this one counts" maybe gets you to push harder than you do in other workouts (though I disagree with another poster who said you don't push that hard in regular training rides--I do, often). I also don't need to load 2-3 months worth of data or have a software program spit out an answer for me. After a few weeks, I know where I'm at. And I can tell when 'where I'm at' has changed. So why do I need to test? As I mentioned, testing is NOT the best way to determine your FT (unless you do 1hr TTs for your tests). And, in fact, at least according to one "expert" the power you can sustain for long intervals on a regular basis in training is likely a better method than "testing". Essentially, that's what I do most of the time. I'm only critical of your statement that not testing for 4 months (or longer) makes the PM or the training during that period a "waste". Not that you (or anyone else) shouldn't test frequently if you want to do so. But there's no need to test that frequently if your training provides you the information that you need. If you can do 2x20 @ 110% of FTP your FTP is most likely inaccurate. for most a 20 min maximal effort is around 105-110% of FTP (or CP). Most 2x20 sessions are around 100% FTP or slightly higher but not by much. Also, and I'm sure Jorge will correct me if I'm wrong, you can do sessions which will let a coach (or anyone looking at the file) to know if your FTP/CP is in the ball park of what you think it is. Meaning that you don't have to constantly test (insert 3+ different methods here). But you can do the famous F-you Jorge workout of 6 x 4' at 1.05 CP and take the average of the last 3 to see if you are close to the last test. This keeps you from having to recover from all out long efforts all the time. |
|
2011-03-30 10:22 AM in reply to: #3421199 |
Not a Coach 11473 Media, PA | Subject: RE: for those that race with power JorgeM - 2011-03-30 10:02 AM Meulen - 2011-03-30 8:51 AM hey JK, quick question...... when you guys were refering to 2x20' intervals do you do them at 110% of FTP? or 110% of your 30 min tt avg watt number? or something else? If you can do 2x20 @ 110% of FTP your FTP is most likely inaccurate. for most a 20 min maximal effort is around 105-110% of FTP (or CP). Most 2x20 sessions are around 100% FTP or slightly higher but not by much. Pretty much what Jorge said. I try to do 2 x 20 type workouts at the best power I can sustain over the duration. Depending on the day, this would typically be in the 95-105% range. I pretty much know that if I am consistently in the top of that range, that my FT is probably up slightly (so, I'm actually in the middle of my "real" range). If I do even a single workout that is indicated to be in the 105-110% range, then I KNOW that my FT is up. Edited by JohnnyKay 2011-03-30 10:22 AM |
2011-03-30 10:32 AM in reply to: #3421395 |
Elite 3515 Romeoville, Il | Subject: RE: for those that race with power JohnnyKay - 2011-03-30 10:22 AM JorgeM - 2011-03-30 10:02 AM Meulen - 2011-03-30 8:51 AM hey JK, quick question...... when you guys were refering to 2x20' intervals do you do them at 110% of FTP? or 110% of your 30 min tt avg watt number? or something else? If you can do 2x20 @ 110% of FTP your FTP is most likely inaccurate. for most a 20 min maximal effort is around 105-110% of FTP (or CP). Most 2x20 sessions are around 100% FTP or slightly higher but not by much. Pretty much what Jorge said. I try to do 2 x 20 type workouts at the best power I can sustain over the duration. Depending on the day, this would typically be in the 95-105% range. I pretty much know that if I am consistently in the top of that range, that my FT is probably up slightly (so, I'm actually in the middle of my "real" range). If I do even a single workout that is indicated to be in the 105-110% range, then I KNOW that my FT is up. cool thanks! I'll add that to the arsenal of Power workouts I've been building. |
2011-03-30 10:33 AM in reply to: #3421395 |
Pro 3804 Seacoast, NH! | Subject: RE: for those that race with power JohnnyKay - 2011-03-30 11:22 AM JorgeM - 2011-03-30 10:02 AM Meulen - 2011-03-30 8:51 AM hey JK, quick question...... when you guys were refering to 2x20' intervals do you do them at 110% of FTP? or 110% of your 30 min tt avg watt number? or something else? If you can do 2x20 @ 110% of FTP your FTP is most likely inaccurate. for most a 20 min maximal effort is around 105-110% of FTP (or CP). Most 2x20 sessions are around 100% FTP or slightly higher but not by much. Pretty much what Jorge said. I try to do 2 x 20 type workouts at the best power I can sustain over the duration. Depending on the day, this would typically be in the 95-105% range. I pretty much know that if I am consistently in the top of that range, that my FT is probably up slightly (so, I'm actually in the middle of my "real" range). If I do even a single workout that is indicated to be in the 105-110% range, then I KNOW that my FT is up. Cripes...you doing these 2 x 20 workouts at max effort every week? |
2011-03-30 11:03 AM in reply to: #3421427 |
Not a Coach 11473 Media, PA | Subject: RE: for those that race with power jgerbodegrant - 2011-03-30 11:33 AM Cripes...you doing these 2 x 20 workouts at max effort every week? Not every week. But frequently. Sometimes twice a week. I'll also mix up the intervals sometimes--as much for my mental well-being as anything else. Sometimes I'll do 4 x 10 (or something like that), just with shorter rest. Or I'll do something like 10' ~90-100%, rest, 5' ~110-115%, rest, repeat 2-3x. And, in the off-season, I'll try to do 4-6 weeks with more focus on very high intensity workouts (VO2max-type, like 6 x 4' (4') or 30/30s) for every 6-12 weeks of FT-focus. In season, I'll usually limit the hard efforts (mostly FT-focused) to once a week and do much longer intervals in the 80-90% range during my longer rides. I'm usually focused on long-course racing. |
|