#8314455 - 08/02/15 03:08 PM
Re: Cyclists that race - training
[Re: robbbby]
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nato2377
Post Master Sr
Registered: 07/09/07
Posts: 3443
Loc: Denver, CO
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ill just take you on solo then ![laugh \:D](/images/graemlins/default/laugh.gif)
friggin mechanical today...rode 1st lap in 5-6th then slid back to 9th. lost both bottles in 1.5 laps. then rear derailleur hanger busted off with 1.5mi to go. bah
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#8315894 - 08/03/15 04:57 PM
Re: Cyclists that race - training
[Re: stickaz_old]
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The Mighty BellRacer
Daps up men at the gym
Post Master Supreme
Registered: 05/03/00
Posts: 26424
Loc: DFW
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congrats!
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#8316275 - 08/03/15 11:45 PM
Re: Cyclists that race - training
[Re: robbbby]
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The Mighty BellRacer
Daps up men at the gym
Post Master Supreme
Registered: 05/03/00
Posts: 26424
Loc: DFW
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Thats a FTP test or functional threshold power test, it determines what the maximum power you can sustain over the course of 1 hour is. There are two tests done to find ftp, usually a 8 minute test which is 2x8min intervals and a 20 minute test, they are actually an hour long and this is what they look like https://www.trainerroad.com/cycling/workouts/1270-20-Minute-Testhttps://www.trainerroad.com/cycling/workouts/1271-8-Minute-TestThe data is somehow interpolated to figure out what you would be able to sustain for one hour, so if you were able to do 270W for 20 minutes your actual FTP will probably be in the 250W range. I don't think your Joules/min vs. actual power output are of any relation, there is way too many factors to deciding how much power you can put out, vo2, lactate, aerobic vs anaerobic power, etc.
So I analyzed my FTP
230W.
If I go back to the zone definitions, I see that my theoretical 10, is 277 Watts, or 20.7MPH on the Kurt Kinetic. They define that as a sustainable effort from 30s - 3min
This seems a little low to me, if I go back to my Revolver workout, I see that my average interval speed was ~21.5mph or 308Watts. When the workout started, I thought I could sustain 24mph or 398Watts (lol no way), but regressed to the 21.5mph pace. The last interval I got back up to 24 which was weird.
![](http://photos.napalm.net/clubsi/revolver.PNG)
Edit: I think I could have held 22-22.5mph across the whole thing. I think I might add 5% to my FTP and use that as the basis for continuing my training.
Edited by BellRacer (08/03/15 11:46 PM)
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#8316351 - 08/04/15 05:55 AM
Re: Cyclists that race - training
[Re: The Mighty BellRacer]
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robbbby
master electrician
Post Master Supreme
Registered: 01/23/02
Posts: 15428
Loc: Canada
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I personally don't think the revolver workout is a good workout to use to analyze ftp, that workout is an interval mash fest. How did you arrive at the 230W originally?
Here are a bunch of good links from a quick google search for doing some calculations based on the 20 or 8 minute test.
https://www.google.com/search?q=calculat...+minute+workout
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#8316515 - 08/04/15 10:31 AM
Re: Cyclists that race - training
[Re: robbbby]
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The Mighty BellRacer
Daps up men at the gym
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Registered: 05/03/00
Posts: 26424
Loc: DFW
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230W was 95% of my 20 minute "maximum effort" interval. they tell you to leave nothing in the tank at the end of the test but i have a really hard time doing that. I was gassed, sure, but I think I could have gone another 2-3 minutes before I cracked.
With this, and the revolver workout, I think my number is a little higher than 230, maybe 240? This would have added about 0.2mph to my FTP test which seems possible.
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#8317553 - 08/04/15 10:18 PM
Re: Cyclists that race - training
[Re: robbbby]
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The Mighty BellRacer
Daps up men at the gym
Post Master Supreme
Registered: 05/03/00
Posts: 26424
Loc: DFW
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So hard to do that. I don't know how to tell myself how hard to work right now so that I'll be completely spent an hour from now. Even 20 mins is tough for me. I might try the FTP test again and try to squeeze another 25w out and see if can hold it.
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#8318660 - 08/05/15 04:41 PM
Re: Cyclists that race - training
[Re: robbbby]
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The Mighty BellRacer
Daps up men at the gym
Post Master Supreme
Registered: 05/03/00
Posts: 26424
Loc: DFW
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so what's should my approach be on this test to get an accurate number? i mean, should i set a target and see if i can hit it? or should i just go by feel and likely come up short?
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#8319059 - 08/05/15 10:44 PM
Re: Cyclists that race - training
[Re: robbbby]
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The Mighty BellRacer
Daps up men at the gym
Post Master Supreme
Registered: 05/03/00
Posts: 26424
Loc: DFW
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I wish I had a true power meter for the road for this. Where I live, 20 uninterrupted minutes of riding is tough to find. Yeah, it sucks. I can go out I to the country but thats a minimum 4 hour commitment for a 1.5hr ride. My best chance to do it near me is to ride into a headwind (which is easy to find in august in north Texas lolz).
This time of year, I just watch my heart rate continue to climb while I seemingly go nowhere. if I has power, that'd be a great, practical, FTP test.
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#8321639 - 08/07/15 11:18 AM
Re: Cyclists that race - training
[Re: stickaz_old]
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The Mighty BellRacer
Daps up men at the gym
Post Master Supreme
Registered: 05/03/00
Posts: 26424
Loc: DFW
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power's what it's all about br0ham!
i did "half is easy" last night. it's another interval workout, 20 x 15sec sprints with 15 second breaks in between, 2 sets (plus some warmup work) and of course they mix it up on you.
definitely not as hard as revolver, but your heart rate stays up the whole time.
i've noticed that my heart rate just completely falls off the table now. they give you a 4 minute break in between sets where you're supposed to lightly spin to stay loose...and my heart rate dropped from mid 160s to <100 with 1 min to go during the break. i was a little worried that i cooled off to much and wouldn't be able to work as hard in the second set but it was ok.
just to e-brag some more about my fitness improvements, i can now actually work at 170s HR, speed up, slow down, and have control. before i started this, i could get up to the 170s but it was oogly once i was there.
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#8321677 - 08/07/15 11:49 AM
Re: Cyclists that race - training
[Re: The Mighty BellRacer]
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stickaz_old
Post Master Supreme
Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
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Awesome, my hardest efforts I'm like captain 140s-150s HR, I have much to learn about pushing myself in the midrange (something not a sprint and something say less than 1.5 hrs)
I also have a max HR of only like 177 so then there's that lol, I'm probably about right. I hold around low 150s avg in a half marathon for instance. But that's because I have the pacing about right in a half marathon or oly tri
_________________________
Swim->Bike->Cry "I can see that nurses head bobbing around going "I AINT CANCELIN MUH PLANS, FUCK A CDC. WHO DEY ANYWAY NAH MEEN? IMA GO SEE MUH BOO" -johnso
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#8323696 - 08/09/15 08:29 PM
Re: Cyclists that race - training
[Re: stickaz_old]
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nato2377
Post Master Sr
Registered: 07/09/07
Posts: 3443
Loc: Denver, CO
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#8323701 - 08/09/15 08:38 PM
Re: Cyclists that race - training
[Re: nato2377]
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The Mighty BellRacer
Daps up men at the gym
Post Master Supreme
Registered: 05/03/00
Posts: 26424
Loc: DFW
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Did that dude live?
Damn, he did. No spinal injuries and likely won't require surgery. Crazy.
Edited by BellRacer (08/09/15 08:41 PM)
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#8331824 - 08/17/15 09:00 PM
Re: Cyclists that race - training
[Re: The Mighty BellRacer]
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robbbby
master electrician
Post Master Supreme
Registered: 01/23/02
Posts: 15428
Loc: Canada
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#8371628 - 09/19/15 07:44 PM
Re: Cyclists that race - training
[Re: robbbby]
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nato2377
Post Master Sr
Registered: 07/09/07
Posts: 3443
Loc: Denver, CO
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#8371839 - 09/20/15 08:11 AM
Re: Cyclists that race - training
[Re: nato2377]
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civic00sedan
Sr Member
Registered: 03/25/02
Posts: 1166
Loc: NY
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https://www.strava.com/activities/395826022
203.7 miles, 13,800ft climb, 16.7mph avg Dang bro - that's some hours - respect
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#8373414 - 09/21/15 05:01 PM
Re: Cyclists that race - training
[Re: civic00sedan]
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nato2377
Post Master Sr
Registered: 07/09/07
Posts: 3443
Loc: Denver, CO
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https://www.strava.com/activities/395826022
203.7 miles, 13,800ft climb, 16.7mph avg Dang bro - that's some hours - respect
thanks! It was a pretty awesome day. My legs felt on point all day. had a 17.6 avg through 175 but lost it towing my buddy home the last 40. dont need to do that again anytime soon lol
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#8374692 - 09/22/15 06:06 PM
Re: Cyclists that race - training
[Re: nato2377]
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stickaz_old
Post Master Supreme
Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
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legit double century heh
_________________________
Swim->Bike->Cry "I can see that nurses head bobbing around going "I AINT CANCELIN MUH PLANS, FUCK A CDC. WHO DEY ANYWAY NAH MEEN? IMA GO SEE MUH BOO" -johnso
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#8411124 - 10/22/15 11:47 AM
Re: Cyclists that race - training
[Re: stickaz_old]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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My goal is to log more miles than stickaz(on strava, because otherwise it doesn't count).
Oh, and finally considering doing "real" training.
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#8483401 - 12/19/15 08:00 PM
Re: Cyclists that race - training
[Re: nato2377]
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schtickaz.ai
Post Master Supreme
Registered: 01/23/12
Posts: 35449
Loc: State, Country, etc.
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Self-imposed time-out I guess?
TIL: my seat has been too low and forget the power increase I noticed on zwift by raising it but today's did a ~50 miler outside and with the same raised position I'm way faster. But more importantly my knee doesn't hurt after the ride heh.
Anyways only 1-week with a trainer and I was able to increase my effective power by like 20 watts just by raising the seat lol
And I learned more about my threshold power/capability/effort level
And I learned not to fear grabbing a bigger gear as I actually have more power than I thought. No need to spin as much if that makes any sense. Today on my ride I was riding similar to how I was getting the best power numbers on zwift and I got a ton of PRs on one of my common routes on my road bike on my commuter wheels (I've ridden the course on my TT bike and zipps a couple times)
So placebo effect maybe, but I'm feeling faster haha--couple tiny things but they really add up. Can't understate the non-knee pain thing either. Man I'm retarded but whatever, glad I fixed it. I had a huge fuckin headwind on the way out but I'm a little more flexible now so aerobars on my road bike I was able to make good power I think--I'm still uncomfortable on the aero bars on my cervelo
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