Power Meters / Powermeters (SRM, Powertap, Quarq, Ergomo, Vector, Stages, power2max, P2M, 4iii, InPower, Cinch)

I did an FTP test last week and got 239w which seems high, considering i'm 58kg

239/100*95 =227w = 3.91w/kg

239w got me to average 20.5mph over a even .2% gradient, 2mph wind sideways (I think) can anyone do some magic calculations to see if this sounds about right?

bike calculator below suggests it might be: 20.7mph with 0 wind

240w at 58kg for 20min is legit.
Trust your powermeter. Don't then compare it with some speed rubbish.

Gentle ride up to the top, bit more focus on the run, then eat ALL THE THINGS.

1) Maybe, 2) lozzles, 3) I'm actually putting together a meal plan for the entire trip.

I'd need a 303w ftp to match that w/kg. But then over a tough race I'd probably need a shed load more cals. Plus my joints would experience a lot more fatigue. I can see why the GC guys prioritise weight loss.

I really want set a pb for the 1509m/21km climb. I'm no stronger than previous years really. Not much lighter either. So the numbers say I'll set my usual time.

But my bike has functional low gears, and I've climbed an insane amount the last year. Which must count for something.

I wouldnt mind gaining a few kilos in exchange for some watts, its flat in essex anyway.

It depends what your goals are.

It's just anecdotal silliness, but a friend of mine and I have been comparing power numbers for a year or so. IIRC he weighs in the region of 85kg and has an FTP of around 320w, I weigh 70kg and last year I had an FTP in the 280-290 region (lower now). Predictably he blows me away in TTs, he's about 2 minutes faster over a 10mile TT and his 25mile PB is about 5minutes faster than mine (his CdA is also better).

Last week we rode up Oxenhope Moor side by side. His average power was 271w mine was a very comfortable 208w. It really is striking when you realise how much difference weight makes when you are going up hill!

Repping for the 75kg 250w ftp 0.200 CdA crew.

^ indeed. Weight is the obvious winner when climbing, but the difference a small CdA makes is just as striking on the flat.

I want to have a few more watts so that keeping a steady pace on the flat isnt so much effort. Riding in the wind also sucks when you weigh 58kg and your endurance watts is 150. There isn't much climbing around me and im currently training to do the vatternrundan which is a flat 300k.

Either way, there isnt much I can do other than keep training for more watts..

oh and yeah i'm terribly un-aero so maybe I can get some cheap speed there with some stretching.. @umop3pisdn

You should do some hillclimbs/move somewhere hilly.

Putting Power out on the flat is also easier than climbing if you have low muscle endurance relative to Your Power. Especially if you're a bit Heavy, as you can use momentum to compensate for the way Your legs fire in short bursts.

As someone that like the odd epic ride. Its weird to think I have low muscle endurance. But there you go. Yesterdays 20min test at around 8% gradient felt like it took hours.

40/20s

40 secs at 120% -> 20 ses at 60% x 10
rest 5mins
40 secs at 120% -> 20 ses at 60% x 10

pass out.

Seems to be working Wonders for my 'climber type' riding partner.

I've been told to push ever increasing sweetspot intervals, and think long and hard about how soft I am.... :(

Two members have them now, XT Deore and Ultegra cranks, no testing done yet though.

1 minute 120%ftp/1 minute 80% ftp. For 40 minutes.

That sounds like up and unders......

Im always horribly disappointed at the lack of recovery the unders provide.

Amazing how the effort minute is so much longer than the recovery minute...

Gym and speed work are your friends probably. Go to the track or cling on to a chain gang - once you learn to ride at 45km/h+ for 20 mins, you can knock out a decent speed on the flat for hours without it feeling hard.

The actual specifics of training don't really matter too much, there's no magic session that will boost your power significantly. It's all about volume, an extra hour or two every week will make more difference than some hyper specific interval session that you end up hating and never doing. Getting out on chaingangs ^ is good cos you'll ride harder for longer than you would on your own.

Remember, the more you train, the more you can train.

Definitely true.

But mentally I still find the 80% tougher.

Its training effect vs fatigue though.

The idea with intervals is two fold.

1) Spend all your time either smashing high watts for training effect, or spinning low watts for recovery. So you minimise fatigue.

2) select intervals which are specific for your goals/ needs. Both in terms of intensity/duration, and conditions (hills, wind etc).

Personally I spend too much of my training time 'riding'. But as no one is paying me. I'll just accept a mediocre FTP, and maintain my hobbies balance of pleasure and reward.

It has to be enjoyable on some level. I get miserable when all I do is intervals, training at the track and racing. I need some sky a couple of times a week - and to not be chewing my handlebars off constantly when I'm out there.

The grass is always greener..... in base miles I want to do intervals, in intervals I want to die and frequently question why I bother with all of this.

1 minute 120%ftp/1 minute 80% ftp. For 40 minutes

As in repeat the above 20X?

Yeah. Longer if you wish.