If FEMA had the bicycles, would it fund Hustler's manlet bib?
#3401
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Man I hope to get slightly close to where some of you are. I'd love to ride more but my excuse is crying children. I feel guilty leaving them with someone else while I disappear for a few hours. If for whatever reason I cant ride for a week (work trip, sick), it seems like I loose a lot.
Is anyone here on Zwift? I have a computer than can handle it now so I'll be trying it soon. i've been trying interval training and it is difficult, even my lame 3x3 min @ 190W. The holder of most local strava KOM I follow does 3x15 min at 330w on the days he's not out for hours. Ugh.
Is anyone here on Zwift? I have a computer than can handle it now so I'll be trying it soon. i've been trying interval training and it is difficult, even my lame 3x3 min @ 190W. The holder of most local strava KOM I follow does 3x15 min at 330w on the days he's not out for hours. Ugh.
Last edited by TurboTim; 12-21-2015 at 10:24 AM.
#3405
Tour de Franzia
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Well, finally did an FTP that worked out where I didn't blow-up and was close to my max. FTP was 256.5w/177lb = 3.2w/kg of sadness. OMFG I am pathetic. When do I put the gun in my mouth and put my brains on the ceiling?
#3407
Solid numbers, especially considering how recently you took up cycling. It shows some basic talent. I can't stress enough how important it is to simply be light. Power goes up usually and w/kg obviously. On days you don't ride, only eat two meals and not 2000cal ones. Small meals, snacking in between meals and at least 1L water every day.
A few weeks ago I was up to 320w FTP @163lbs. In 2004 when I was a badass, peaking for Worlds/Nationals that was more like 360watts @ 163lbs. Time change cutting into training, extra work with multiple ctrs of new wheels, broken stationary trainer put the kibosh on any hope of CX Nats this year, down to 295watts FTP.
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#3408
Tour de Franzia
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Kudos
Solid numbers, especially considering how recently you took up cycling. It shows some basic talent. I can't stress enough how important it is to simply be light. Power goes up usually and w/kg obviously. On days you don't ride, only eat two meals and not 2000cal ones. Small meals, snacking in between meals and at least 1L water every day.
A few weeks ago I was up to 320w FTP @163lbs. In 2004 when I was a badass, peaking for Worlds/Nationals that was more like 360watts @ 163lbs. Time change cutting into training, extra work with multiple ctrs of new wheels, broken stationary trainer put the kibosh on any hope of CX Nats this year, down to 295watts FTP.
Solid numbers, especially considering how recently you took up cycling. It shows some basic talent. I can't stress enough how important it is to simply be light. Power goes up usually and w/kg obviously. On days you don't ride, only eat two meals and not 2000cal ones. Small meals, snacking in between meals and at least 1L water every day.
A few weeks ago I was up to 320w FTP @163lbs. In 2004 when I was a badass, peaking for Worlds/Nationals that was more like 360watts @ 163lbs. Time change cutting into training, extra work with multiple ctrs of new wheels, broken stationary trainer put the kibosh on any hope of CX Nats this year, down to 295watts FTP.
I made the most notable gains this summer when I was riding in OKC. I would ride easy on Monday, hard on Tuesday, hard on Thursday, long on Saturday, long on Sunday. I think the amount of rest between hard rides did me some good; I ride for fun too frequently when I'm home, and the fun quickly turns fast.
Diet, omg, I know. I'm not really losing weight anymore and still drinking 1-5 beers per day. In January I will go back to work and that will stop. A 2000 calorie day hurts to think about. I think I will heed your advice on two meals per day, and I will avoid meat on those days since it's so calorie dense and I'm enjoying somewhat exotic vegetables in my new leCrueset French Oven, lol.
Thanks again for the kind words.
#3409
Tour de Franzia
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Judging from a few hard rides and races, I think I tested well and accurately.
#3410
Tour de Franzia
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Anyone interested in all-red Spesh Audax shoes in size 46? I needed a 45, looking to pocket $150.
Also, anyone have an opinion on Giro lace-up Empire SLX? I can get them on the cheap through the team.
Also, anyone have an opinion on Giro lace-up Empire SLX? I can get them on the cheap through the team.
Last edited by hustler; 12-20-2015 at 06:43 PM.
#3411
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It's a 20 minute test, multiplied by .95 to get that number adjusted for 1-hour. I'm not sure how accurate that is, but that's how everyone around here does it. I rode to a target of 275w, 170bpm heart-rate, for 20 minutes after a 1-hr warm-up and went as hard as I could the last five minutes or so, well into 300w.
I wanted to just get a ride home after the couple of FTP tests I did last summer. You should be seeing max HR by minute 3 and maintaining the entire time. I was always very uncomfortable by minute 10 and basically dying by minute 15. No way would I be able to chuck down FTP+5% power for 15 minutes and then go FTP+20% for another 5.
For comparison, last September was my peak, and I FTP'd at 266w. 20min test was 280w. I averaged 309 over the first 5min, 269 over the 2nd 5min, then 272 over the 3rd and 4th 5min groups. The day before, I did a 5-minute test at 325w and that was all I had.
#3413
Well to be honest, even holding a constant power over 20 minutes and subtracting 5% isn't a very good way to measure FTP, but it can estimate it pretty close. And going 100% for 20 minutes is a lot easier than going 95% for an hour, not to mention how much TSS you'll rack up (possibly interfering with your training plan, if you have one).
Just keep in mind these numbers don't necessarily mean much, and repeatability is the key thing for power training.
FWIW my estimated FTP was ~295 W as a Cat 2 who sucked at time trials. Edit: @150 lbs.
Just keep in mind these numbers don't necessarily mean much, and repeatability is the key thing for power training.
FWIW my estimated FTP was ~295 W as a Cat 2 who sucked at time trials. Edit: @150 lbs.
#3414
Dude, you're in TX, right? Your boy Lance can hook you up with an excellent EPO plan that will guarantee more power and faster recovery. And the best part is that you'll never have to give up the beer!
Seriously though, that's a great starting point. Assuming you have your own power meter, the book would be an excellent resource to have if you don't have it already.
Seriously though, that's a great starting point. Assuming you have your own power meter, the book would be an excellent resource to have if you don't have it already.
#3415
Tour de Franzia
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Dude, you're in TX, right? Your boy Lance can hook you up with an excellent EPO plan that will guarantee more power and faster recovery. And the best part is that you'll never have to give up the beer!
Seriously though, that's a great starting point. Assuming you have your own power meter, the book Training and Racing with a Power Meter would be an excellent resource to have if you don't have it already.
Seriously though, that's a great starting point. Assuming you have your own power meter, the book Training and Racing with a Power Meter would be an excellent resource to have if you don't have it already.
I've been through that book and Horner's, thanks.
#3416
Tour de Franzia
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Well to be honest, even holding a constant power over 20 minutes and subtracting 5% isn't a very good way to measure FTP, but it can estimate it pretty close. And going 100% for 20 minutes is a lot easier than going 95% for an hour, not to mention how much TSS you'll rack up (possibly interfering with your training plan, if you have one).
Just keep in mind these numbers don't necessarily mean much, and repeatability is the key thing for power training.
FWIW my estimated FTP was ~295 W as a Cat 2 who sucked at time trials. Edit: @150 lbs.
Just keep in mind these numbers don't necessarily mean much, and repeatability is the key thing for power training.
FWIW my estimated FTP was ~295 W as a Cat 2 who sucked at time trials. Edit: @150 lbs.
#3417
Retired Mech Design Engr
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In theory, he did not go 100% for 20 min and relate that to 95% for an hour. Rather, the calculation assumes 105% for 20min to be equivalent to 100% for an hour (rounding errors ignored). When dealing with LT (Sorry, old timer) that is a significant distinction.
#3419
Virtually every pro who has ever done a world class hour record attempt describes it as beyond excruciating and the hardest thing they have ever done on a bike. You can only do a few of those a year with messing yourself up. Even 20 minutes is hard on the system but much easier to recover from than a full 45-60 minute test. RPE (Perceived Effort) needs to be the same during each test.
IOW, 20 minutes with as near constant power output as possible. That's how to ride the fastest (flat, windless) TT and correspondingly, the most accurate measure of your maximal power over that time interval.
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