If FEMA had the bicycles, would it fund Hustler's manlet bib? - Page 171 - Miata Turbo Forum -Boost cars, acquire cats.

Welcome to Miataturbo.net   Members
 


Insert BS here A place to discuss anything you want

Reply
 
 
 
LinkBack Thread Tools Search this Thread
Old 12-18-2015, 10:42 AM   #3401
Elite Member
iTrader: (9)
 
TurboTim's Avatar
 
Join Date: Jun 2006
Location: Chesterfield, NJ
Posts: 6,177
Total Cats: 198
Default

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.

Last edited by TurboTim; 12-21-2015 at 11:24 AM.
TurboTim is offline   Reply With Quote
Old 12-18-2015, 12:15 PM   #3402
Junior Member
 
Join Date: Jul 2015
Location: Bremerton, WA
Posts: 419
Total Cats: 30
Default

Interval training is supposed to be difficult, so you must be doing it right.

I was on Zwift for a while last winter. I think you have to pay for it now right?
Itty is offline   Reply With Quote
Old 12-18-2015, 01:22 PM   #3403
Elite Member
iTrader: (9)
 
TurboTim's Avatar
 
Join Date: Jun 2006
Location: Chesterfield, NJ
Posts: 6,177
Total Cats: 198
Default

Its 14 days free trial, plus you get 2 months free if you pay for Strava.
TurboTim is offline   Reply With Quote
Old 12-18-2015, 01:33 PM   #3404
Tour de Franzia
Thread Starter
iTrader: (6)
 
hustler's Avatar
 
Join Date: Jun 2006
Location: Republic of Dallas
Posts: 28,968
Total Cats: 327
Default

Quote:
Originally Posted by Leafy View Post
Joe I think we need to go to the commuter cyclist thread. I'd be spent jello legs after my 2 mile ride to and from work. Of course it didnt matter if I did it 3 weeks in a row, that just meant it took 5 minutes less to do by the end of those weeks.
Well, how hard did you go?
hustler is offline   Reply With Quote
Old 12-19-2015, 11:39 AM   #3405
Tour de Franzia
Thread Starter
iTrader: (6)
 
hustler's Avatar
 
Join Date: Jun 2006
Location: Republic of Dallas
Posts: 28,968
Total Cats: 327
Default

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?
hustler is offline   Reply With Quote
Old 12-19-2015, 01:03 PM   #3406
Elite Member
iTrader: (9)
 
TurboTim's Avatar
 
Join Date: Jun 2006
Location: Chesterfield, NJ
Posts: 6,177
Total Cats: 198
Default

256w for an hour seems pretty awesome to me regardless of how fat you are. You're my hero.

How did you test anyway?
TurboTim is offline   Reply With Quote
Old 12-19-2015, 01:16 PM   #3407
Supporting Vendor
iTrader: (3)
 
emilio700's Avatar
 
Join Date: May 2005
Posts: 4,540
Total Cats: 840
Default

Quote:
Originally Posted by hustler View Post
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?
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.
emilio700 is offline   Reply With Quote
Old 12-19-2015, 06:15 PM   #3408
Tour de Franzia
Thread Starter
iTrader: (6)
 
hustler's Avatar
 
Join Date: Jun 2006
Location: Republic of Dallas
Posts: 28,968
Total Cats: 327
Default

Quote:
Originally Posted by emilio700 View Post
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.
Thanks, the number is low for the game, but I'm quite happy considering that I came from chain smoking and no cardio between age 14-32. I feel a little vindication now for taking some pride with that number, thanks. My goal for 2016 is approach 280w on FTP, which should make me a solid cat-4 road racer for the next couple of years, would like to approach 300w in the next two years. Long term, I want to make it to cat-3 by the time I turn 40 (35 now) so that I can enter masters racing with some dignity.

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.
hustler is offline   Reply With Quote
Old 12-19-2015, 06:18 PM   #3409
Tour de Franzia
Thread Starter
iTrader: (6)
 
hustler's Avatar
 
Join Date: Jun 2006
Location: Republic of Dallas
Posts: 28,968
Total Cats: 327
Default

Quote:
Originally Posted by TurboTim View Post
256w for an hour seems pretty awesome to me regardless of how fat you are. You're my hero.

How did you test anyway?
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 chose that target heart-rate as that's what looks familiar from 45-minute CX races.

Judging from a few hard rides and races, I think I tested well and accurately.
hustler is offline   Reply With Quote
Old 12-20-2015, 07:24 PM   #3410
Tour de Franzia
Thread Starter
iTrader: (6)
 
hustler's Avatar
 
Join Date: Jun 2006
Location: Republic of Dallas
Posts: 28,968
Total Cats: 327
Default

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.

Last edited by hustler; 12-20-2015 at 07:43 PM.
hustler is offline   Reply With Quote
Old 12-20-2015, 07:50 PM   #3411
Supporting Vendor
iTrader: (31)
 
Savington's Avatar
 
Join Date: Nov 2006
Location: Sunnyvale, CA
Posts: 13,402
Total Cats: 835
Default

Quote:
Originally Posted by hustler View Post
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.
Testing method no bueno, IMO. Riding 275w for 15min and 300+w for 5min will result in an artificially low 20min number, since it takes so much extra effort to exert the extra ~30w or so during the last 5min. If you have enough in the bank for a 30watt surge over the last 25% of the test, you should have been riding to ~290w for the entire time.

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.
Savington is offline   Reply With Quote
Old 12-20-2015, 11:21 PM   #3412
Tour de Franzia
Thread Starter
iTrader: (6)
 
hustler's Avatar
 
Join Date: Jun 2006
Location: Republic of Dallas
Posts: 28,968
Total Cats: 327
Default

Roger, will test again and follow your advice. It appears the number will go up.
hustler is offline   Reply With Quote
Old 12-21-2015, 03:17 PM   #3413
Junior Member
 
Join Date: Jul 2015
Location: Bremerton, WA
Posts: 419
Total Cats: 30
Default

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.
Itty is offline   Reply With Quote
Old 12-21-2015, 07:37 PM   #3414
Junior Member
iTrader: (1)
 
Join Date: Aug 2014
Location: SC
Posts: 64
Total Cats: 4
Default

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 Training and Racing with a Power Meter
would be an excellent resource to have if you don't have it already.
dubya is offline   Reply With Quote
Old 12-21-2015, 09:38 PM   #3415
Tour de Franzia
Thread Starter
iTrader: (6)
 
hustler's Avatar
 
Join Date: Jun 2006
Location: Republic of Dallas
Posts: 28,968
Total Cats: 327
Default

Quote:
Originally Posted by TurboTim View Post
256w for an hour seems pretty awesome to me regardless of how fat you are. You're my hero.

How did you test anyway?
Quote:
Originally Posted by dubya View Post
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.
EPO chemtrails.

I've been through that book and Horner's, thanks.
hustler is offline   Reply With Quote
Old 12-21-2015, 09:39 PM   #3416
Tour de Franzia
Thread Starter
iTrader: (6)
 
hustler's Avatar
 
Join Date: Jun 2006
Location: Republic of Dallas
Posts: 28,968
Total Cats: 327
Default

Quote:
Originally Posted by Itty View Post
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.
The idea is a somewhat standardized test which I can replicate to measure progress. I'm not willing to get on a trainer for an hour at a time, once per month and look at numbers. Hopefully that is not a fatal flaw.
hustler is offline   Reply With Quote
Old 12-21-2015, 09:44 PM   #3417
Elite Member
 
DNMakinson's Avatar
 
Join Date: Jan 2013
Location: Seneca, SC
Posts: 1,786
Total Cats: 159
Default

Quote:
Originally Posted by Itty View Post
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,
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.
DNMakinson is offline   Reply With Quote
Old 12-21-2015, 09:45 PM   #3418
Tour de Franzia
Thread Starter
iTrader: (6)
 
hustler's Avatar
 
Join Date: Jun 2006
Location: Republic of Dallas
Posts: 28,968
Total Cats: 327
Default

Also, I'm a total newb at all of this **** so tell me if I'm doing something incorrectly.
hustler is offline   Reply With Quote
Old 12-21-2015, 10:07 PM   #3419
Supporting Vendor
iTrader: (3)
 
emilio700's Avatar
 
Join Date: May 2005
Posts: 4,540
Total Cats: 840
Default

Quote:
Originally Posted by hustler View Post
Also, I'm a total newb at all of this **** so tell me if I'm doing something incorrectly.
While your actual FTP number might be different, it doesn't matter. What matters is that you test the same way to track changes accurately. Relative vs absolute. Ego wants and absolute number of course. Doing a true 45-60 minute FTP test is basically TT nationals, a 40k TT where you come in at peak fitness, rested just enough then systematically destroy yourself.

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.
emilio700 is offline   Reply With Quote
Old 12-23-2015, 02:13 AM   #3420
Supporting Vendor
iTrader: (3)
 
emilio700's Avatar
 
Join Date: May 2005
Posts: 4,540
Total Cats: 840
Default

Toolbox: Power Profile Testing - PezCycling News
emilio700 is offline   Reply With Quote
 
 
Reply

Related Topics
Thread Thread Starter Forum Replies Last Post
Generation Wuss sixshooter Current Events, News, Politics 656 Today 12:24 PM
New (4) 15x9 Gen 4 Tungsten 6UL's and (8) Black Alloy 949Racing Valve Stems $750 TurboTim Miata parts for sale/trade 4 10-05-2016 05:00 PM
15 Months & Counting - '92 Mariner Blue 1.8 Turbo Build OGWar Build Threads 53 09-14-2016 12:32 PM
WTB- 1.6L Jackson Racing Header Cxracer WTB 7 05-01-2016 10:40 AM


Tags
'gnolo > *, 3k bicycle 2k miata, beer hand up, carbonlust, crossbike > *, douche pedestrians, fenders, fit assholes, prostate cancer, sur la plaque, virgin engineers

Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are On



All times are GMT -4. The time now is 07:14 PM.