An Hour OF Power!

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Yesterday afternoon's KK session started off quite innocently. Can I have one set of 3 x 20's, each interval averaging between 280-300watts please sir! Yes sure, away you go mate.:)

After 13mins I had this crazy idea. Seeing as I hadn't ridden for 48 hours why not go for a bonafide FT test. :eek: Yikes! thats crazy man territory. Who's that dude with the really cool name?...Bill Black, yeah him I thought - doesn't he do that kind of 60min effort on the regular. Mmm.. no way dude, I won't bother.

22mins

Ooo shall I stop for a break. The KK power computer says 289watt. Nah keep going ya wimp I thought. My old school hiphop favs - De La Soul and Tribe Called quest were doing their thing on my I pod and as the late great James Brown would say 'I feel good'

31mins

mmm ok this is getting a little tough now! Its getting quite hard to concentrate and all sorts of Cycling Forum celebities are joining me for the ride. Dave, Whoa Whoa, Ric, Alex and Wired with his long ass KK power ouput reading posts.

37mins

Shit this is bloody tough! Ice Cube, Public Enemy, BDP productions have come and gone. Bulldog is urging me to keep going and Dr Andy C and Dave are describing all the physiological gains I might be possibly make.

40mins

Jesus christ I'm struggling mentally, my breathing is fine, but I'm bang on my metabolic limit - the av watts are 294. Somebody mentioned calibration but fortunatley Frenchgy has come to my rescue. Muscher keeps yelling "ride hard" but I can't ride any harder. The cadence has slipped down to 90rpms but fortunately up ahead I can see Rap Daddy O with some cadence formula construct thing he can help me with. Mmm maybe not.
49mins

The towel has slipped off the bike frame. I'm mashing it big style in 53/15 and Bulldog keeps yelling "spin mate". Rap Daddy O says "you've done really well why not call it a day" but I can't coz Musher won't let me. Massive Attack are pumping melow notes through my ears. I can see a Cycling Peaks charts dancing in front of my eyes, Help!

52mins
I've changed down to 53/17 and the cadence is up to 94rpms. Timan is arguing with Ric and the other Rick is breaking down AWC but I can't understand the concept. Whoa whoa is less than half my age and I briefly remember like me he has a low AWC, I think,:confused: so that keeps me focussed for a while. More encouragement from Alex gets me through the next two minutes

55mins
Public Enemy's Rebel Without a Pause is screaming into my earlobes. Tyson Pulls alongside me and smiles. Barstard! he's cruising along like it ain't no thing. One VO2max effort and I can put this baby to bed

58mins
I'm deeply anaerobic, and absolutly killing it in 53/15 - the KK computer reads 299watts. I'm desperate to be in the 300watt club but Dr Andy C keeps laughing at me and won't open the door

60mins...Yah Average Power 301watt. Cheers Andy - your 20min x .95 was spot on.

Stats
Average guy, never been a school team player
Weight 72kg, Age 42, Weekly hrs, 6-9
November 15th winter training began and a, 20min power test revealed 280watts
Approximately 10 3hour outdoor rides, and 30-40 indoor sessions later
FT Power - 301watt

Yesterday afternoon's KK session started off quite innocently.

60mins...Yah Average Power 301watt. Cheers Andy - your 20min x .95 was spot on.

Stats
Average guy, never been a school team player
Weight 72kg, Age 42, Weekly hrs, 6-9
November 15th winter training began and a, 20min power test revealed 280watts
Approximately 10 3hour outdoor rides, and 30-40 indoor sessions later
FT Power - 301watt

Congratulations. I'm just having a 6:00 A.M. coffee before getting on the computrainer myself. I'm almost tempted to do what you describe and find my own FTP (I'm now estimating it at 270), but I've never been a huge fan of hallucinations :)

Congratulations on getting into the 300 Watt club. I know exactly how it feels. I do 1 hr FTP tests weekly :). I learned a long time ago to enjoy the pain.

I still have 25 Watts to go before I'm in the 300 Watt club myself.

HA! Nice job and great post. Just think about how your power output will be 5% higher when you get back outdoors. ;)

That's awsome Ade thanks for posting I haven't done a 1 hour KKR test since August at 20.3mph=267w I can't wait to do 21.4mph=300w but I am still doing 3x20s at between 19.8 and 20.2mph. So I will live my 300w life through you and other forum members till then.:)

.... Weekly hrs, 6-9
November 15th winter training began and a, 20min power test revealed 280watts
Approximately 10 3hour outdoor rides, and 30-40 indoor sessions later
FT Power - 301wattFantastic work! Nice job and great dedication. Thanks for sharing.

-Dave
P.S. Don't think I've ever been part of someone's hallucinations before, kinda spooky....

Enjoyed your post, and congrats at hitting the big milestone.

:D:D:p:p
Nice work!

Congratulations on getting into the 300 Watt club. I know exactly how it feels. I do 1 hr FTP tests weekly :). I learned a long time ago to enjoy the pain.

I still have 25 Watts to go before I'm in the 300 Watt club myself.
At 59-60kgs the 300 watt club seems along way off.:D

At 59-60kgs the 300 watt club seems along way off.:DAt 54/55kgs the 300 W club is beyond the horizon :(, so I resigned myself to trying for the 5W/kg club instead :cool:.

At 54/55kgs the 300 W club is beyond the horizon :(, so I resigned myself to trying for the 5W/kg club instead :cool:.
Who wants to put out 300w for an hr anyway:rolleyes:

Awesome post.. off to ride in the nice Aussy weather.. none of this indoors crap:D

nice post! unfortunately I too is still in the 275 range and 300 is still at least 2 months away but just in time for my first ever MTB race :p Baseline testing gave me 245 two months ago before I started this power training thing. Glad I saw this forum and it helped me a lot. The "It's killing me.. " thread inspired me a lot thanks to SLY and the other folks who made that thread happen :D (Sorry for the bad english)

Thanks for the heads up guys :D P.S. Don't think I've ever been part of someone's hallucinations before, kinda spooky..Dave special efforts require special motivation. If necessary I can draw upon Halle Berry walking out of the sea in that James Bond movie, or more specifically sitting on the wheel of our very own track queen Victoria Pendleton. However a lots of the good words from you peeps on this forum do the job perfectly. I just like to be creative with them in my own quirky way. Thanks again dudenice post! unfortunately I too is still in the 275 range and 300 is still at least 2 months away but just in time for my first ever MTB race :p Baseline testing gave me 245 two months ago before I started this power training thing. Glad I saw this forum and it helped me a lot. The "It's killing me.. " thread inspired me a lot thanks to SLY and the other folks who made that thread happen :D (Sorry for the bad english)Hey a 30w gain is pretty good, keep going bro!

Thanks for the heads up guys :D Dave special efforts require special motivation. If necessary I can draw upon Halle Berry walking out of the sea in that James Bond movie, or more specifically sitting on the wheel of our very own track queen Victoria Pendleton. However a lots of the good words from you peeps on this forum do the job perfectly. I just like to be creative with them in my own quirky way. Thanks again dudeHey a 30w gain is pretty good, keep going bro!
excellent write-up. Makes up for a LOT of spam. :D

Good work Ade.

Above 300w and you are officially a good cyclist.

Set yourself the challenge of 350 for 2010.

Spin it a bit more though fella....

110 cadence for 3 hours IS possible....:-)

Good work Ade.

Above 300w and you are officially a good cyclist.

Set yourself the challenge of 350 for 2010.

Spin it a bit more though fella....

110 cadence for 3 hours IS possible....:-)Cheers Mate I'll keep going. Its nice to be at 300watts and knowing that I haven't really had to dig too deep. Not knowing CTL or any of that good stuff I just have to monitor things on using the gool ole fashion 'how ya feeling now approach'. 350watts by 2010 thats dreamland :) My key event this year is a Surrey League 2/3 stage race in August. If I could bag another 25watts by then that would be great. Who knows though, perhaps I'm nearing my genetic limit;)

Stats
Average guy, never been a school team player
Weight 72kg, Age 42, Weekly hrs, 6-9
November 15th winter training began and a, 20min power test revealed 280watts
Approximately 10 3hour outdoor rides, and 30-40 indoor sessions later
FT Power - 301watt
Great job Ade!
Can I ask you how long did it take you to reach this goal? I ride my bike since 2004 and I'm nowhere near you.. so I wonder if I'm not good at cycling :-)

Great job Ade!
Can I ask you how long did it take you to reach this goal? I ride my bike since 2004 and I'm nowhere near you.. so I wonder if I'm not good at cycling :-)Yeah sure. It really depends, if you mean how long have I been 'training' I'd say probabably three years; but never consistently or hard enough.

In 2006 however I went from cat 3 to cat 2. In the uk cat 3 is quite easy to get to, you just need 10points - a win or a few placings at the lowest category 4. Basically Simone I'm a lazy guy who finds it hard to focus without seeing real improvement. Last year I never really tried hard enough and psychologically was so dissapointed getting trashed in the 4-6 races early season that I never bothered to train properly for the rest of the season. I think my strength is really motivating others so maybe I'll turn to coaching at some point.This has been my first winter of consistent training - on average 5 days each week since November 15th. I don't have a PM but the KK trainer with its power feedback has got me motivated because I can still see improvement.:)

Yeah sure. It really depends, if you mean how long have I been 'training' I'd say probabably three years; but never consistently or hard enough.

In 2006 however I went from cat 3 to cat 2. In the uk cat 3 is quite easy to get to, you just need 10points - a win or a few placings at the lowest category 4. Basically Simone I'm a lazy guy who finds it hard to focus without seeing real improvement. Last year I never really tried hard enough and psychologically was so dissapointed getting trashed in the 4-6 races early season that I never bothered to train properly for the rest of the season. I think my strength is really motivating others so maybe I'll turn to coaching at some point.This has been my first winter of consistent training - on average 5 days each week since November 15th. I don't have a PM but the KK trainer with its power feedback has got me motivated because I can still see improvement.:) I see. You are not counting the time when you weren't "training".. I think this was not time lost, anyway.