Cycling Fitness / Training Advice

Not that I'm currently doing intervals (due to no racing) but I do all intervals in any aero position then it's your natural position when you need to put the power down in a race, HC etc. Don't waste those watts!

Easier said than done of course, but if you could lose a few kilos whilst maintaining that power level you’d be very competitive.

Damn son, that's impressive.

So you're going up in 6 mins?

I’ve never raced so it’s not o natural to me hence need to work on it.
I’m also pretty tall so probably a significant issue.

Yeah, I feel like I’m probably going to find that hard. My weight is 76.5kg and my bike (disc) is 8kg.
I don’t drink and can’t see that I’m carrying much excess for 37

Yeah just over 6min on the 2.2km kinda classic segment.

If you don’t drink then one kidney should be plenty.

Could fund some weenie bits too, double win??

Old Polhill FTW #hillchat

Doing this on Saturday or Sunday, see where my 4min hill form is #hillchat

https://ridewithgps.com/routes/33465487

You can definitely buy 15 seconds.... skinsuit, 6kg bike, aero helmet etc etc
But congrats on the power numbers, strong effort!

I was in my flash Rapha flight aero jersey.
Yeah I’d love a Supersix weight weenie but probably work on the loft first.

It's more. Best I've done is 460 for 5min.

Ha. My 5 min was below that at 440.
That is average, not held constantly.

362w from a few weeks ago, but I've only had a PM on the road bike for a few months, and I'm wee :)

Ah yeah

Out of interest, how do people’s 5 min power relate to their 10 min power.

Best I’ve ever done is 385 for 5 mins (turbo), but was looking back over my numbers and I have done 365 for over 10 mins (outside). Is this a inside vs outside thing? Or is it not unusual for 10 min power to be close to 5 min?

Apples and oranges.

I don't know what power curves are usually like but I have been wondering if I should do some more work on my 5 min power. Best for 20 mins is 361w but my best 5 mins is only 393w. This is at 83kg btw, so I'm not going to be doing competitive hillclimbs.

“only 393w” 🤣

I will definitely hold my hands up and say I avoid Vo2 work like the plague. I hate it. My 5 min just seems low compared to 10. Not that it really matters, I just thought it vaguely interesting.

Mine is closer than I was expecting, so far this year I've done 474w for 5mins and 420w for 10 mins.

The former was a 5 min test, and latter was second half of a 20 minute test so not a true comparison but close enough.

EDIT my trainer reads at least 3-4% higher than my power meter..

Training advice.. I need to try something different. My FTP has been broadly the same for the last 3-5 years. I changed powermeter this year so hard to compare with last year too.

https://www.trainerroad.com/app/career/spinnnout

Thanks to not commuting 32 miles a day, have been following a very structured plan this year. - thought CTL is down on 12 months ago due to this.

I feel good on the bike, there are other aspects to fitness than my training/FTP number BUT it's still only 5-10w higher than January. It's not all bad, I've been sitting at 4.3-4.5 wKG for years and get up the Box Hill Zig Zag under 5:30.

Thinking I might try a base block with some bigger hours, go back upto 12-14 per week?

what are you training for?

My 5 and 10 powers are actually pretty close. Probably because I don't often do short, hard intervals and the longest hill climbs I've done are more like 2min. So, err, yeah, that's not real helpful for you.