fuuuu i have 3000+w glitch somewhere fucking up my CP
stab stab stab stab
back on the bike. made some B cx racers hurt today. \
also got a tanita 552. look out heroin chic, here i come.
If you hover your mouse over the 3000w spot, it’ll tell you the date of the ride that it came from.
i got it, but i can’t find the spike in that file. it was a bruiser and i hate to delete it!
I have sussed out a powertap/open pro rear wheel with 32 spokes. This will be great for me, because my current rear wheel flexes so much when climbing out of the saddle/sprinting that it moves the brake caliper position. $680 plus postage, it’s just had all the internals serviced. I should get it in a couple of weeks due to race license/driver license/wife 30th/burrito habit expenses.
In other news I’m doing a power training camp tomorrow, for a few days and it should be fun. First up is a 40km warm up ride, then an max aerobic power test.
You guys got any tips for a noob doing a MAP?
MAP can be done a number of ways, including stepping workouts, but without a computrainer and a lab they can be a headache to perform. My recommendation: to suss out your functional threshold power, find a steady, slight incline (or flat, no downhill) and do a 20 minute time trial. Max effort that you can sustain constantly for the 20 minutes, preferably a course with no stops or descents, you want to be able to maintain power throughout. Set a target power from the beginning and take the first 4 minutes or so slightly under the power you think you can do, and work up. The tendency is to go too hard out of the gates, blow yourself up, and then your data becomes useless. I don’t know which computer you’re using, but I like to set up a screen with lap time, lap power, HR, and cadence on my garmin and set my target power as the average lap power I want to finish at, that way I negative split (since I started out slower, I push harder at the end to raise the average)
As for your target power, if you have time to put a few hard efforts in on the powermeter beforehand, that can help give you an idea of the power you can hope to maintain. Otherwise, if you train with heart rates you can use your threshold heart rate intially, and once you settle in you’ll be able to see an approximate power, or even perceived exertion works well.
Once you finish, take your average power for the 20 minutes, and multiply it by 95%. That’s your MAP/FTP. Play around with that number, and retest a few points during the season. My threshold power is currently 30w under where I was last spring, but I dropped a lot of weight after surgery and have had to adjust my training zones accordingly.
Sorry, should have added: they put your bike on a computrainer and do it. Should be fairly easy to figure out from that. I’ll let you guys know how I go sunday night when I get back.
the best route to an accurate FTP: 60min TT. HTFU and do it.
second best route: 30min indoor power test
the 20min test works for most of the bell curve – but, once you get into people who are 70%+ fast twitch or slow twitch muscle fibers, the test becomes less accurate. I work with one guy, 1500w sprint, his 60min power is only about 89-90% of 20min. At the other extreme, me and my 750w “sprint” have done 335w for 60min, but only 342w for 20min.
30min test indoors is, in almost every case, representative of what somebody can do when fresh and motivated for 60min.
Read Alex Simmons’s Seven Deadly Sins – and get an accurate FTP because if that number is jacked up, then your training zones based on it will be jacked up.
http://alex-cycle.blogspot.com/2008/05/seven-deadly-sins.html
a 60 minute ftp test is a terrible thing.
i don’t quite hate myself that much yet
Alex Simmons is running this camp. Jolly good!
20m test doesn’t work so well universally. 30m test isn’t any better. Probably, it’s best just to get the Coggan book and use the testing protocol given which attempts to quantify anaerobic work capacity relative to 20m power. It’s quite a bit more accurate. Alternately, the 60m test works if a person is motivated. Few people are motivated enough to perform a solid 60m test outside of race conditions.
there’s a TT series on a flat track this summer. i should coco?
Depends. Have you got a silly helmet?
Your absolute power is pretty good, so you’d likely be competitive in your category versus the skinny-ass grimpeurs. However, you might have a difficult time against people with a much larger aero budget and it remains to be seen how much you like to suffer.
if you’re willing… get some clips on and a shorter stem. position makes a huge difference. you might also adjust your saddle forward a bit.
don’t stress on the position too much. dont make it too extreme. IMO, much easier to put out steady power when you get into aero position, so long as you don’t set it up in a way that it’s uncomfortable at all.
just build another fuckin bike doug.
So I did a MAP test, and got 339 watts. Pretty abysmal, but I guess since it’s my first test I can’t really be 2mad. My FTP is 280 watts, so my watts/kg is 3.2. Not going to set the world ablaze but it’s somewhere to go from.
We also did a kilo TT on the computrainers and the resistance was incredibly hard. I have no endurance at all for that kind of thing so I thought I would meander out of the blocks and pace myself. Even with a soft launch of two or three hard strokes I scored ~1100 watts before dying.in.the.arse about 20 seconds later. I wish I’d known how quickly I would blow up, I would have smashed it just to see a maximum output. Ah well. Maybe wattbike session time.
Alex explained a lot about training with power and a lot of it went over my head, the parts about normalised power sunk in as well as a few other graphs he showed us like some example performance managers of riders he coaches etc.
The whole experience convinced me not to get a power meter. I guess the part of riding I like is not training too hard and specific and still being able to mix it up with guys who train to a strict program because of tactics. Sure a few years down the track I will get the shits with losing all the time and by then it will be too late, but for now I am happy to maybe see him for a session or two a month and see how I go. All this science, man. I thought it was just riding bieks 
it is just riding bikes. but structuring that riding in a way we with the limited spare time can compete with the real jocks.
in other news upgrading to the new g3/a23 wheelset is very reasonably for shopbros.
plan on selling my pro+/ck/belgiums set asap.
Does the new PowerTap track hub have actual threads on it? No more funny WI cogs?
splined.
[quote=truckdoug]in other news upgrading to the new g3/a23 wheelset is very reasonably for shopbros.
plan on selling my pro+/ck/belgiums set asap.[/quote]
just when I thought I don’t want one, now I want one again. Postage to Aus would probably be same as wheels though 