Lets be honest - its mostly about the bike - FTP 2014

bryangiggsy · 21-11-2013 3:09pm

pgibbo wrote: »

User|Nov|Dec|Jan|Feb|Mar|Apr|May|Jun|Jul|Aug|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Tunney|250||||||||||250|3.04|300|4.28|T5+T20*0.95|SRMs
J0hn1|282||||||||||282|3.66|350|4.79|T5+T20*0.95|Tacx Flow
Jackyback|250||||||||||250|3.57|290|4.46|T5+T20*0.925|SRMs
Couerdelion|269||||||||||269|2.39|360|4.00|T5+T20*0.925|Power2Max
MD1983|295||||||||||295|3.70|340|4.25|1hr+T20*0.95|SRAM
El Director|250||||||||||295|3.1|310|4.2|T5+T20*0.95|Quarq
Bryangiggsy|233|||||||||||3.03|||T5+T20*0.95|SRM
duffyshuffle|-|||||||||||-|||T5+T20*0.925|Powertap
Amphkingwest|-|||||||||||-|||T5+T20*0.95|Polar BABY!!
ronanmac|198||||||||||198|2.71|||T5+T20*0.95|Power2Max
MrTango|231||||||||||231|3.25|||T5+T20*0.95|Power2Max
Fazz|||||||||||tbc|tbc|326|5.1|T5+T20*0.95|Quarq
pgibbo|269||||||||||269|3.71|304|4.25|T5+T20*0.95|Power2Max

A very badly paced 5 Here's the file

Great effort Paul. How did that compare to your Lough key file?
On the 20 min your avg cadence was 80. Would that be your normal cadence in a race?
Great effort again.
B

j0hn1 · 22-11-2013 10:59am

User|Oct|Nov|Dec|Jan|Feb|Mar|Apr|May|Jun|Jul|Aug|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Tunney||250||||||||||250|3.04|300|4.28|T5+T20*0.95|SRMs
J0hn1|282|303||||||||||303|3.93|350|4.79|T5+T20*0.95|Tacx Flow
Jackyback||250||||||||||250|3.57|290|4.46|T5+T20*0.925|SRMs
Couerdelion||269||||||||||269|2.39|360|4.00|T5+T20*0.925|Power2Max
MD1983||295||||||||||295|3.70|340|4.25|1hr+T20*0.95|SRAM
El Director||250||||||||||250|3.1|310|4.2|T5+T20*0.95|Quarq
Bryangiggsy||233|||||||||||3.03|||T5+T20*0.95|SRM
duffyshuffle||-|||||||||||-|||T5+T20*0.925|Powertap
Amphkingwest||-|||||||||||-|||T5+T20*0.95|Polar BABY!!

ronanmac||198||||||||||198|2.71|||T5+T20*0.95|Power2Max
MrTango||231||||||||||231|3.25|||T5+T20*0.95|Power2Max
Fazz||||||||||||tbc|tbc|326|5.1|T5+T20*0.95|Quarq
pgibbo||269||||||||||269|3.71|304|4.25|T5+T20*0.95|Power2Max

I know it's a Tacx Flow so figures may be artificially high, but I did re-calibrate just before the T5 and showing signs of improvement so I'm happy
T5 was 346

Finger in the air round target of 350w seems a lifetime away but sure I'll leave it there for now

pgibbo · 22-11-2013 12:58pm

bryangiggsy wrote: »

Great effort Paul. How did that compare to your Lough key file?
On the 20 min your avg cadence was 80. Would that be your normal cadence in a race?
Great effort again.
B

Hey B,
I had 265 NP for Lough Key so the numbers are pretty close seeing as the test this week yielded an FTP of 269.
As for cadence, once I stay above 80, I'm happy. I used to try to hold 92 for a long time and I find low to mid 80s seems to be my more natural cadence. My cadence for most races last year was around 82.

P

hf4z6sqo7vjngi · 26-11-2013 6:22pm

User|Oct|Nov|Dec|Jan|Feb|Mar|Apr|May|Jun|Jul|Aug|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Tunney||250||||||||||250|3.04|300|4.28|T5+T20*0.95|SRMs
J0hn1|282|303||||||||||303|3.93|350|4.79|T5+T20*0.95|Tacx Flow
Jackyback||250|250|||||||||250|3.62|290|4.46|1hr tt|SRMs
Couerdelion||269||||||||||269|2.39|360|4.00|T5+T20*0.925|Power2Max
MD1983||295||||||||||295|3.70|340|4.25|1hr+T20*0.95|SRAM
El Director||250||||||||||250|3.1|310|4.2|T5+T20*0.95|Quarq
Bryangiggsy||233|||||||||||3.03|||T5+T20*0.95|SRM
duffyshuffle||-|||||||||||-|||T5+T20*0.925|Powertap
Amphkingwest||-|||||||||||-|||T5+T20*0.95|Polar BABY!!

ronanmac||198||||||||||198|2.71|||T5+T20*0.95|Power2Max
MrTango||231||||||||||231|3.25|||T5+T20*0.95|Power2Max
Fazz||||||||||||tbc|tbc|326|5.1|T5+T20*0.95|Quarq
pgibbo||269||||||||||269|3.71|304|4.25|T5+T20*0.95|Power2Max

Tested again, more to establish if 90%, 92.5% or 95% of a T5+T20 is accurate for me. A full 1hr tt at lunchtime, blew up in style 40mins (1hr tts are hard to pace) crawled home to hold onto 250w for the hour.
At least i now know for future less demanding tests on the body that 90% of the 20tt is an accurate picture of my current FTP. Small increase in being less of a fatty.

tunney · 26-11-2013 6:24pm

Zoey Skinny Redcoat wrote: »

Tested again, more to establish if 90%, 92.5% or 95% of a T5+T20 is accurate for me. A full 1hr tt at lunchtime, blew up in style 40mins (1hr tts are hard to pace) crawled home to hold onto 250w for the hour.
At least i now know for future less demanding tests on the body that 90% of the 20tt is an accurate picture of my current FTP. Small increase in being less of a fatty.

Respect :
(a) for trying a T60
(b) for being big enough of a man to accept reality rather than clinging to ego

hf4z6sqo7vjngi · 26-11-2013 6:39pm

tunney wrote: »

Respect :
(a) for trying a T60
(b) for being big enough of a man to accept reality rather than clinging to ego

T60s are horrible
No point working off inflated numbers as it can be counter productive in training. Bike improvements will be hard to come by with 2 bike sessions a week for the next while!!

MD1983 · 26-11-2013 8:15pm

User|Oct|Nov|Dec|Jan|Feb|Mar|Apr|May|Jun|Jul|Aug|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Tunney||250||||||||||250|3.04|300|4.28|T5+T20*0.95|SRMs
J0hn1|282|303||||||||||303|3.93|350|4.79|T5+T20*0.95|Tacx Flow
Jackyback||250|250|||||||||250|3.62|290|4.46|1hr tt|SRMs
Couerdelion||269||||||||||269|2.39|360|4.00|T5+T20*0.925|Power2Max
MD1983||308||||||||||308|3.94|340|4.25|T5+T20*0.95|QUARQ
El Director||250||||||||||250|3.1|310|4.2|T5+T20*0.95|Quarq
Bryangiggsy||233|||||||||||3.03|||T5+T20*0.95|SRM
duffyshuffle||-|||||||||||-|||T5+T20*0.925|Powertap
Amphkingwest||-|||||||||||-|||T5+T20*0.95|Polar BABY!!

ronanmac||198||||||||||198|2.71|||T5+T20*0.95|Power2Max
MrTango||231||||||||||231|3.25|||T5+T20*0.95|Power2Max
Fazz||||||||||||tbc|tbc|326|5.1|T5+T20*0.95|Quarq
pgibbo||269||||||||||269|3.71|304|4.25|T5+T20*0.95|Power2Max

5 min average 373 watts http://connect.garmin.com/activity/409102021

20 min average 324 watts http://connect.garmin.com/activity/409102035

MD1983 · 27-11-2013 11:59am

MD1983 wrote: »

User|Oct|Nov|Dec|Jan|Feb|Mar|Apr|May|Jun|Jul|Aug|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Tunney||250||||||||||250|3.04|300|4.28|T5+T20*0.95|SRMs
J0hn1|282|303||||||||||303|3.93|350|4.79|T5+T20*0.95|Tacx Flow
Jackyback||250|250|||||||||250|3.62|290|4.46|1hr tt|SRMs
Couerdelion||269||||||||||269|2.39|360|4.00|T5+T20*0.925|Power2Max
MD1983||308||||||||||308|3.94|340|4.25|T5+T20*0.95|QUARQ
El Director||250||||||||||250|3.1|310|4.2|T5+T20*0.95|Quarq
Bryangiggsy||233|||||||||||3.03|||T5+T20*0.95|SRM
duffyshuffle||-|||||||||||-|||T5+T20*0.925|Powertap
Amphkingwest||-|||||||||||-|||T5+T20*0.95|Polar BABY!!
ronanmac||198||||||||||198|2.71|||T5+T20*0.95|Power2Max
MrTango||231||||||||||231|3.25|||T5+T20*0.95|Power2Max
Fazz||||||||||||tbc|tbc|326|5.1|T5+T20*0.95|Quarq
pgibbo||269||||||||||269|3.71|304|4.25|T5+T20*0.95|Power2Max

5 min average 373 watts http://connect.garmin.com/activity/409102021

20 min average 324 watts http://connect.garmin.com/activity/409102035

first time i actually recorded a 5 min test, harder than expected

20 min test was miserable. plan was to average about 320 for 12 mins and really give it a dig after that, that worked for a few minutes then I ran out of steam a bit when i was giving it a dig. had a rest day on Monday and a pretty easy weekend in cycling terms (just 4 hours with the wife and brother in law in tow so pretty easy) and felt a bit sluggish. the prior weekend i had a really hard 4hr 30min cycle on my own and felt great on the Tuesday.

hope to get to the target wattage early in the new year. i think my target is achievable though so maybe just maybe I will break the hour for 40k OD race this year

bryangiggsy · 27-11-2013 2:20pm

MD1983 wrote: »

first time i actually recorded a 5 min test, harder than expected

20 min test was miserable. plan was to average about 320 for 12 mins and really give it a dig after that, that worked for a few minutes then I ran out of steam a bit when i was giving it a dig. had a rest day on Monday and a pretty easy weekend in cycling terms (just 4 hours with the wife and brother in law in tow so pretty easy) and felt a bit sluggish. the prior weekend i had a really hard 4hr 30min cycle on my own and felt great on the Tuesday.

hope to get to the target wattage early in the new year. i think my target is achievable though so maybe just maybe I will break the hour for 40k OD race this year

Great effort!

StaggerLee · 27-11-2013 6:07pm

Out of curiosity what would a male elite triathletes FTP be, on average? Say for an OLY distance specialist? How would it differ from a 70.3 / IM athletes?

Also, what would a pro cyclists be, a time trial specialist?

MD1983 · 27-11-2013 7:27pm

StaggerLee wrote: »

Out of curiosity what would a male elite triathletes FTP be, on average? Say for an OLY distance specialist? How would it differ from a 70.3 / IM athletes?

Also, what would a pro cyclists be, a time trial specialist?

http://home.trainingpeaks.com/kona

lists the data for some male and female triathletes at Kona and you can estimate the FTP from that

you will also find some data on trainingpeaks for pro cyclists

Fazz · 27-11-2013 10:29pm

StaggerLee wrote: »

Out of curiosity what would a male elite triathletes FTP be, on average? Say for an OLY distance specialist? How would it differ from a 70.3 / IM athletes?

Also, what would a pro cyclists be, a time trial specialist?

You'll find the Elite's will have similar FTP but be more efficient at their chosen distance in general.

Typically, Top Triathlete Bikers will be in the 5.3-5.5 watts per kilo range.
Average weight is around the 70-74kg mark so FTP a typical 350-360 watts.

I think Pro Cyclists are around the 6 w/kg mark.

TT Specialist I'd say 6.2-6.4 at a guess or prob 400 watts FTP?

tunney · 28-11-2013 9:40am

Fazz wrote: »

You'll find the Elite's will have similar FTP but be more efficient at their chosen distance in general.

Typically, Top Triathlete Bikers will be in the 5.3-5.5 watts per kilo range.
Average weight is around the 70-74kg mark so FTP a typical 350-360 watts.

I think Pro Cyclists are around the 6 w/kg mark.

TT Specialist I'd say 6.2-6.4 at a guess or prob 400 watts FTP?

TT Specialists are going to have a higher absolute power but a much lower watts/kg than a GC contender.

hf4z6sqo7vjngi · 28-11-2013 10:55am

http://www.chris-froome.com/news/7-froome-trainingpeaks-analysis

Considering a minute behind Martin i would estimate Martin who is a top TTer to be pushing close to or over 450watts so FTP close to that. Just 200w to find to be a contender!

Edit: some other data for lesser known TTers in the 2012 TDF tt stage
http://home.trainingpeaks.com/races/tour-de-france/2012/stage-9.aspx#.UpcTEifBq2U

tunney · 28-11-2013 10:56am

Zoey Skinny Redcoat wrote: »

http://www.chris-froome.com/news/7-froome-trainingpeaks-analysis

Considering a minute behind Martin i would estimate Martin who is a top TTer to be pushing close to or over 450watts so FTP close to that. Just 200w to find to be a contender!

Wash your bike indoors and then don't do coffee stops. Instant world tour standard. Sure didn't Walsh say that #twat

EC1000 · 29-11-2013 9:36am

User|Oct|Nov|Dec|Jan|Feb|Mar|Apr|May|Jun|Jul|Aug|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Tunney||250||||||||||250|3.04|300|4.28|T5+T20*0.95|SRMs
J0hn1|282|303||||||||||303|3.93|350|4.79|T5+T20*0.95|Tacx Flow
Jackyback||250|250|||||||||250|3.62|290|4.46|1hr tt|SRMs
Couerdelion||269||||||||||269|2.39|360|4.00|T5+T20*0.925|Power2Max
MD1983||308||||||||||308|3.94|340|4.25|T5+T20*0.95|QUARQ
El Director||250||||||||||250|3.1|310|4.2|T5+T20*0.95|Quarq
Bryangiggsy||233|||||||||||3.03|||T5+T20*0.95|SRM
duffyshuffle||-|||||||||||-|||T5+T20*0.925|Powertap
Amphkingwest||-|||||||||||-|||T5+T20*0.95|Polar BABY!!

ronanmac||198||||||||||198|2.71|||T5+T20*0.95|Power2Max
MrTango||231||||||||||231|3.25|||T5+T20*0.95|Power2Max
Fazz||||||||||||tbc|tbc|326|5.1|T5+T20*0.95|Quarq
pgibbo||269||||||||||269|3.71|304|4.25|T5+T20*0.95|Power2Max
EC1000||243||||||||||243|3.52|276|4.0|T5+T20*0.95|Tacx Flow

First test. 298 for 5 mins and 256 for 20 mins. Think I undercooked the 20 mins as I had quite a sprint left in me for the last 2 mins. Using a flow so hoping for consistent if not accurate results. Edit: Target FTP picked as 4 w/kg is a nice round number (have no idea whats possible or realistic in terms of improvements)

Fazz · 10-12-2013 9:18pm

User|Oct|Nov|Dec|Jan|Feb|Mar|Apr|May|Jun|Jul|Aug|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Tunney||250||||||||||250|3.04|300|4.28|T5+T20*0.95|SRMs
J0hn1|282|303||||||||||303|3.93|350|4.79|T5+T20*0.95|Tacx Flow
Jackyback||250|250|||||||||250|3.62|290|4.46|1hr tt|SRMs
Couerdelion||269||||||||||269|2.39|360|4.00|T5+T20*0.925|Power2Max
MD1983||308||||||||||308|3.94|340|4.25|T5+T20*0.95|QUARQ
El Director||250||||||||||250|3.1|310|4.2|T5+T20*0.95|Quarq
Bryangiggsy||233|||||||||||3.03|||T5+T20*0.95|SRM
duffyshuffle||-|||||||||||-|||T5+T20*0.925|Powertap
Amphkingwest||-|||||||||||-|||T5+T20*0.95|Polar BABY!!

ronanmac||198||||||||||198|2.71|||T5+T20*0.95|Power2Max
MrTango||231||||||||||231|3.25|||T5+T20*0.95|Power2Max
Fazz|||266|||||||||266|4.09|320|5.0|T5+T20*0.95|Quarq
pgibbo||269||||||||||269|3.71|304|4.25|T5+T20*0.95|Power2Max
EC1000||243||||||||||243|3.52|276|4.0|T5+T20*0.95|Tacx Flow

Baseline test done tonight.

5min TT = 331w
20min TT = 280w

V similar to last December's test, made significant progress to Feb so need to try replicate that.

Despite seeing significant drop offs it's exactly as I expected and I can't complain.
Paced it well, nearly bailed on 12mins, nearly bailed again on 14mins, picked it up last 4mins.

A lot of bike work to do if I'm to hit my targets.
But I've a lot of time also and still holding off on any real bike work a bit longer.

Bambaata · 10-12-2013 9:53pm

I see ElD should be here shortly to show a nice increase ;-) seemed well paced too and a good ratio of t5 to 20

El Director · 10-12-2013 11:36pm

User|Oct|Nov|Dec|Jan|Feb|Mar|Apr|May|Jun|Jul|Aug|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Tunney||250||||||||||250|3.04|300|4.28|T5+T20*0.95|SRMs
J0hn1|282|303||||||||||303|3.93|350|4.79|T5+T20*0.95|Tacx Flow
Jackyback||250|250|||||||||250|3.62|290|4.46|1hr tt|SRMs
Couerdelion||269||||||||||269|2.39|360|4.00|T5+T20*0.925|Power2Max
MD1983||308||||||||||308|3.94|340|4.25|T5+T20*0.95|QUARQ
El Director|250|-|274|||||||||274|3.5|310|4.2|T5+T20*0.95|Quarq
Bryangiggsy||233|||||||||||3.03|||T5+T20*0.95|SRM
duffyshuffle||-|||||||||||-|||T5+T20*0.925|Powertap
Amphkingwest||-|||||||||||-|||T5+T20*0.95|Polar BABY!!

ronanmac||198||||||||||198|2.71|||T5+T20*0.95|Power2Max
MrTango||231||||||||||231|3.25|||T5+T20*0.95|Power2Max
Fazz|||266|||||||||266|4.09|320|5.0|T5+T20*0.95|Quarq
pgibbo||269||||||||||269|3.71|304|4.25|T5+T20*0.95|Power2Max
EC1000||243||||||||||243|3.52|276|4.0|T5+T20*0.95|Tacx Flow

Indeed Bambatta, here I am

The heat in the kitchen did not help me in this one and my fan is not good enough. What did help is all the recent 90% work and BG stuff as well as a professional bike fit last night!

5min: AP 337; NP 333; Cad 94; AHR 168;
20min: AP 288; NP 288; Cad 89; AHR 171;

A max HR of 182 is only 1/2 beats away from my running MAX

Way too hot in the kitchen litterally - I had the heat off but it was heated up already and I wasn't allowed to open the door/window

New FTP 274; LTHR 171; KG/W 3.5

Happy days, but unlike Fazz above this improvement was after hard, consistent work paying off, my baseline test was in Oct.

TP link

bryangiggsy · 19-12-2013 10:47pm

User|Oct|Nov|Dec|Jan|Feb|Mar|Apr|May|Jun|Jul|Aug|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Tunney||250||||||||||250|3.04|300|4.28|T5+T20*0.95|SRMs
J0hn1|282|303||||||||||303|3.93|350|4.79|T5+T20*0.95|Tacx Flow
Jackyback||250|250|||||||||250|3.62|290|4.46|1hr tt|SRMs
Couerdelion||269||||||||||269|2.39|360|4.00|T5+T20*0.925|Power2Max
MD1983||308||||||||||308|3.94|340|4.25|T5+T20*0.95|QUARQ
El Director|250|-|274|||||||||274|3.5|310|4.2|T5+T20*0.95|Quarq
Bryangiggsy||233|260|||||||||260|?|||T5+T20*0.95|SRM
duffyshuffle||-|||||||||||-|||T5+T20*0.925|Powertap
Amphkingwest||-|||||||||||-|||T5+T20*0.95|Polar BABY!!

ronanmac||198||||||||||198|2.71|||T5+T20*0.95|Power2Max
MrTango||231||||||||||231|3.25|||T5+T20*0.95|Power2Max
Fazz|||266|||||||||266|4.09|320|5.0|T5+T20*0.95|Quarq
pgibbo||269||||||||||269|3.71|304|4.25|T5+T20*0.95|Power2Max
EC1000||243||||||||||243|3.52|276|4.0|T5+T20*0.95|Tacx Flow

FTP test no 2 of the season tonight after 6 weeks of consistently hard turbos. Avg power for the 5 mins 314w, Avg power for the 20 mins 274w. HR hit a new max for the 20 min. Heading in the right direction. Next test the week before i head south in Feb.
http://connect.garmin.com/splits/417487316

Fazz · 20-12-2013 10:59am

Wow, Serious improvement there Bryan!

Over 10% in 4-6 weeks. Fair play obv doing the right work for you!

Nice progress.

bryangiggsy · 20-12-2013 3:35pm

Fazz wrote: »

Wow, Serious improvement there Bryan!

Over 10% in 4-6 weeks. Fair play obv doing the right work for you!

Nice progress.

Cheers Ian. Have made a conscious effort to nail all my bike and run sessions over the past 6 weeks (am 36 for 36)....were i have to miss a session or take a recovery day its the swim thats has been hit. Plus have also had the help of a big a$$ fan for the test which made the suffering more bearable this time around. Hopefully the progress continues.

bryangiggsy · 31-12-2013 8:20pm

Did the New Years Eve time trial hosted by Cuchulainn Cycling club in Dundalk today. 16k of absolute suffering...from dundalk to castlebellingham and back. Had a nasty headwind on the way out and near wiped out with a speed wobble after hitting a dip i did not see but managed to right it on the way back. Official time was 26.22 as i forgot to turn garmin off at finish line.Came 6th overall. Heres my power file from it.

http://connect.garmin.com/splits/422412020

Really well marshalled and organised event. will defo do again.

MD1983 · 01-01-2014 8:17pm

Bryan

happy new year

Whats your weekly bike hours like and what sessions would you do in your perfect week?! are you putting together your own plan?

thanks

MD

bryangiggsy · 01-01-2014 9:18pm

MD1983 wrote: »

Bryan

happy new year

Whats your weekly bike hours like and what sessions would you do in your perfect week?! are you putting together your own plan?

thanks

MD

Hey MD happy new year...am doing about 5-6 hours biking a week
1 threshold session of varying efforts 60 mins
1 sweetspot session of varying efforts (80-90% threshold)60 mins
and a 3-4 hr easy outdoor ride at the mo
Have a coach doing my plans.

MD1983 · 01-01-2014 9:23pm

Cheers! enjoy the break from westwood while it lasts..!

bryangiggsy · 01-01-2014 10:53pm

MD1983 wrote: »

Cheers! enjoy the break from westwood while it lasts..!

Cheers Mark not looking forward to it

MD1983 · 07-01-2014 6:38pm

User|Oct|Nov|Dec|Jan|Feb|Mar|Apr|May|Jun|Jul|Aug|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Tunney||250||||||||||250|3.04|300|4.28|T5+T20*0.95|SRMs
J0hn1|282|303||||||||||303|3.93|350|4.79|T5+T20*0.95|Tacx Flow
Jackyback||250|250|||||||||250|3.62|290|4.46|1hr tt|SRMs
Couerdelion||269||||||||||269|2.39|360|4.00|T5+T20*0.925|Power2Max
MD1983||308||313||||||||313|4.00|340|4.25|T5+T20*0.95|QUARQ
El Director|250|-|274|||||||||274|3.5|310|4.2|T5+T20*0.95|Quarq
Bryangiggsy||233|260|||||||||260|?|||T5+T20*0.95|SRM
duffyshuffle||-|||||||||||-|||T5+T20*0.925|Powertap
Amphkingwest||-|||||||||||-|||T5+T20*0.95|Polar BABY!!

ronanmac||198||||||||||198|2.71|||T5+T20*0.95|Power2Max
MrTango||231||||||||||231|3.25|||T5+T20*0.95|Power2Max
Fazz|||266|||||||||266|4.09|320|5.0|T5+T20*0.95|Quarq
pgibbo||269||||||||||269|3.71|304|4.25|T5+T20*0.95|Power2Max
EC1000||243||||||||||243|3.52|276|4.0|T5+T20*0.95|Tacx Flow

http://connect.garmin.com/activity/426256556 - 5 minute power 383 watts - up from 373 watts I think the last time. Happy enough with this effort. Hoping to get a 5 minute power of 400 watts by summer.

http://connect.garmin.com/activity/426256567 - 20 minute effort - 329 watts - up from 323. Not happy with this effort. Feeling poorly around 15 minutes and dry wretched once then hey presto feeling ok again. These efforts are not pleasant thats for sure. Was hoping for something like 335 watts and on another day i might have got there. Thought i would have a better surge at the end but it wasnt to be.

If i keep adding 6 watts a month for 5 months I will get close to my target so its not all bad.

El Director · 07-01-2014 8:55pm

MD1983 wrote: »

User|Oct|Nov|Dec|Jan|Feb|Mar|Apr|May|Jun|Jul|Aug|Current FTP|Watts/kg|Target FTP|Target Watts/kg|Test|Unit
Tunney||250||||||||||250|3.04|300|4.28|T5+T20*0.95|SRMs
J0hn1|282|303||||||||||303|3.93|350|4.79|T5+T20*0.95|Tacx Flow
Jackyback||250|250|||||||||250|3.62|290|4.46|1hr tt|SRMs
Couerdelion||269||||||||||269|2.39|360|4.00|T5+T20*0.925|Power2Max
MD1983||308||313||||||||313|4.00|340|4.25|T5+T20*0.95|QUARQ
El Director|250|-|274|||||||||274|3.5|310|4.2|T5+T20*0.95|Quarq
Bryangiggsy||233|260|||||||||260|?|||T5+T20*0.95|SRM
duffyshuffle||-|||||||||||-|||T5+T20*0.925|Powertap
Amphkingwest||-|||||||||||-|||T5+T20*0.95|Polar BABY!!
ronanmac||198||||||||||198|2.71|||T5+T20*0.95|Power2Max
MrTango||231||||||||||231|3.25|||T5+T20*0.95|Power2Max
Fazz|||266|||||||||266|4.09|320|5.0|T5+T20*0.95|Quarq
pgibbo||269||||||||||269|3.71|304|4.25|T5+T20*0.95|Power2Max
EC1000||243||||||||||243|3.52|276|4.0|T5+T20*0.95|Tacx Flow

http://connect.garmin.com/activity/426256556 - 5 minute power 383 watts - up from 373 watts I think the last time. Happy enough with this effort. Hoping to get a 5 minute power of 400 watts by summer.

http://connect.garmin.com/activity/426256567 - 20 minute effort - 329 watts - up from 323. Not happy with this effort. Feeling poorly around 15 minutes and dry wretched once then hey presto feeling ok again. These efforts are not pleasant thats for sure. Was hoping for something like 335 watts and on another day i might have got there. Thought i would have a better surge at the end but it wasnt to be.

If i keep adding 6 watts a month for 5 months I will get close to my target so its not all bad.

Okay, time to sit up and take notice here

The 14% differential between T5 and T20 would suggest that you didn't mess up T20 as much as you think. Also might I suggest that if done properly - one shouldn't have much of a surge at the end anyway. So well dude dude, you are going very well indeed.

I had to check and see if you've a log and you do, no mention of goal races for 2014 - can you enlighten us please? :cool:

BTW do you need to revise your target Watts/KG ratio? By the above calculations you plan to put weight on-is that correct??

6 watts per month for 5 months sounds good to me too!

MD1983 · 07-01-2014 9:59pm

I was expecting the ability to surge as my first FTP test I did i kept it above 310 or so and then after 12 minutes was gone i started to go all out. This time i was at 320 average after 12 minutes and then surged and that was ok until i got in difficulties at minute 15 or so and then the last two minutes i planned to go up to 360-370 but i simply couldnt do it!

I have two ideas for my first goal race, either Triathy olympic or double olympic. If i do the olympic i would like to finish sub 2 hours 10 minutes on a day with decent weather. Going by last year and improvements to date I think i can swim 21-22 minutes, bike 1 hour 2 mins or so and run 42-43 mins. Running is my worst discipline by a good deal.

The double if i did it - id estimate swim 45 min, bike 1 hour 10, run 1 hour 30. That would be a tough day out and put me out of racing well again for a few weeks so i might opt for the olympic.

Other than this i wont race too regularly and only races that i like, no long journeys for me either so will be mainly around Leinster. might try some bike races in the Spring.

Re weight loss and revised w/kg. This is my 2nd winter of trying to train seriously and actually paying attention to weight, recovery etc etc. Before this i was haphazard. Last year i was 82kg -83kg when racing. I lost 5kg over the space of a month before Christmas by simply stopping eating 2 bowls of breakfast cereal and only having two half bowls with hot water and a drop of milk. seems like an easy fix to my weight issue, havent weighed myself since then so will check again shortly but clothes are still baggy so dont suspect much change. made a big difference to my running too.

training about 14 hours a week on a consistent enough basis when not plagued by flu. Swim 3 times a week on average, 2 coached sessions with Peter Kern and one on my own. Run a 3-4 times a week, main run on Thursday night with club (T3) again with PK as club coach. Bike about 6-10 hours a week on a consistent basis. No fear of the Turbo trainer.

Lets be honest - its mostly about the bike - FTP 2014

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