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

^ I get steps all over my commuting power traces thanks to stop/start at traffic lights.

Also, doing laps of RP I often see the graph go back up to higher values for longer periods. The two ramps on Dark Hill do this as I ease up on the flattish bit between the two, but the longer section of ride that covers both ramps plus the flat bit has a greater average power. See attached power graph.

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^ Also see the little upward blip around 24 minutes, this is caused by the main hills on a single lap.

Imagine starting a lap at the bottom of one of the main hills. A full lap in 23 minutes back to that point averages x Watts (the exact figure is irrelevant), but the next couple of minutes will be spent climbing that first hill again almost certainly at a power greater than x W, so the average for 23+2 minutes will be greater than x W, hence the average power graph going up.

#csb

Some second hand disc covers for the PT, built into a 24h Halo Aerorage rim. Dremeled the hub hole a bit to get them to fit.

Fitting the hub into my 130mm spaced frame required some filing of the end caps and 2x5mm spacers, seems to have done the trick okay but I need to test it outside on the track and see if I can rip things to bits or not.

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Riding fixed on Sunday?

Absolutely - I've only got room for 2 bikes in the car for all the travelling I'm doing round Xmas so will have the CX bike and pursuit bike for the 21st, Boxing Day and NYD on the F11 or U48.

Yesterdays ride 3:07, with a tempo block in the middle. 235 ap, 265 np. 215 ap for the first 1:15 then a tempo block at 296 for 45 minutes, then 218 for an hour on the way home. Garmin connect has given this a TSS of 544. Power and HR zones are set correctly in connect. Any ideas why it's given such a high reading with an IF of 1.32 to go with the mental TSS?

Whats your FTP set to on the garmin vs garmin connect? Sounds like its set (way) too low somewhere

Your zones or at least FTP aren't actually correct.

I've just looked at my actual garmin settings and my ftp had been reset to 200 for some reason. I thought the connect setting might work it out but that doesn't appear to be the case.

Perhaps plugging the Garmin in overwrote the values on your Garmin Connect or vice versa?

If I have learned anything in life in the past 30 odd years, it is: Garmins = dicks.

Garmins are designed by cats you know

Posted Powertap to Paligap. #csb

#rep

http://journals.humankinetics.com/ijspp-current-issue/ijspp-volume-10-issue-1-january/validity-and-reliability-of-the-look-keo-power-pedal-system-for-measuring-power-output-during-incremental-and-repeated-sprint-cycling

24th of December, CTL of 50.
31st of December, CTL of 80.

From which you can guess that a) I've been really, really lazy recently, and I will do anything for a Rapha roundel.

That aside, I would imagine that I'll stay around 80 for January for base, but what sort of ramp rate do people aim for, and what ultimate CTL before tapering off before an event?

No more than 5 CTL points increase per week, except for cycling holiday weeks, 120-140 CTL for a big event before a one week taper.

Ok, so event is 6th of June.

CTL today is 80, if the goal is 140 by the end of May then that's a ramp rate of 3/week.

FTP needs to be as high as I can get it, so I guess 2x20's should start around now, as well as basically riding the bike as much as possible to build base.

Now, how to set such easy targets for the running?

Neil you need not go near 140ctl.

What's your goal event?

http://www.frafjordtilfjell.com/hoved.php?val=1

21.1km/1,500 metre ascent on the bike, then descend, then run up the same ascent.

Okay.

So what that's like, 2h bike ride at solid tempo followed by a 3h run? That duration sound about right?

Hour and a half on the bike, two and a half hour run.

I've got the race files for the past two years - where the bike part is ok and the run is a disgrace in year 1, and in year 2 the ride gets worse but the run improves.

Knowing you work full time. If this event is all you care about. Beyond your commute I wouldn't ride under 70% threshold.

Don't worry about a massive CTL. 100 will be enough.
Just concentrate on quality. 2x20. 3x20. 1x60 1x90 then more 3-4x10-15 as you get closer to event. Also work on your descending, you'll make loads of time up there. You can also do 1x90 and then go for a run at the weekend. Don't bother doing longer rides. Though if you want to go out riding do 2-3h rides at like 50+TSS per hour, keep it steady, just pushing along at a pace, not smashing hills. Or just ride you bike if you need to relax and not stress about training. If you actually enjoy riding a bike to just ride sometimes. Just do brick Workouts with increased total time when you have the time. So your body is used to it. But feel free to take a rest between. As you'll descent for 20 min. So you can do a little rest, or 2 harder more intense workouts split over the day. Learn to pace. So ramp your workout up as you go though. Don't start them too hard. If you're doing 1x60 at 300 watts goal, start at 270 and end at 330 if you have the legs. Better to complete the planned duration that pack in as you started too hard.

Quality.

Don't worry about pushing up CTL to a set number. Just plan your workouts in TP so that CTL is goin up. You properly don't want to be super fresh coming into this event, as its longer duration. However that's a personal body thing on what your TSb should be. Though maybe in the region of +10 is good.

Slightly OT question for the IT crowd; my laptop turns even more glacial whenever I run Golden Cheetah. I'm in the market for a new smaller machine. What sort of processor would give reasonably good performance running GC and for general web gawping?