2009 Ftp - Page 5

New to structured training, new to the forum, immersed in a world of alphabet soup. Onwards and upwards

PSUcycling..........332W........66.8Kg...4.97W/Kg (Cat1, Texas) Another hard crit today, lots of time off the front. D/A SRM
Bailsibub...........310 W........64 kg......4.84W/kg (former U.S. Cat 2, now racing in Asia)
Piotr..................266W........56kg......4.75W/kg (M35+A, Utah)
KP....................240W.......51kg.......4.70W/kg (elite female MTB)
R.o.t.Og.............340W........73kg......4.66W/kg (2nd cat roadie & timetrialist)
Markster.............348W........75kg.......4.64W/kg
substructure.......352W........75.8kg.....4.64W/kg
rmur..................405W .......88kg...... 4.60 w/kg
waterrockets......355W.......77.5kg.....4.58W/kg (M35+ road, Austin (Cat III))
bubb02..............360w........80kg.......4.5w/kg(cat3, elite mtb)
Phil S................307w........69kg.......4.45w/kg (Uk cat 2, taken from best 60mins in a crit on 24.01.09)
iliveonnitro.........282W........67kg.......4.21W/kg (Madison, WI cat 3)
bigwillie013......295W.......71kg......4.15W/kg (german amateur masters racer)
Crash716..........290.......70Kg.....4.14W/kg (Socal Cat 4 pack fodder)
strader..............285W........69kg.......4.13 w/kg (expert MTB)
loctite................325W.......82kg........3.96w/kg(former pro MTBer Cat 2 roadie, just back from a LONG injury)
tonyzackery.......350W.......90.5kg....3.87w/kg(42, cat.3, crit maniac)
Simone..............229W.......60 Kg.... 3.81 W/kg (Simone@Italy, 30, rides for fun, 92% of a 20' MAP test)
ruleof72.............280W......74kg.......3.78W/kg (44, former bad crit racer, likes to climb)
liversedge..........285w......80.1kg.....3.5W/kg (42, DA SRM, Best 60 from 40kTT)
Alex Simmons......275W......82.0kg.....3.35W/kg (MAP 385W SRM, 10mi TT 287W PT, M45+ track enduro, acquired LBK amputee in 2007)
J\V......................263W.......78.5kg.....3.35W/kg (Cat. 4, racing age 45, in CO; TT'er, not a climber)
stjohnswell.........260W......77.8kg.....3.34W/kg (37, commuting+sportives and latterly turbo training in order to htfu for la marmotte)
dkrenik..............265W......81.6kg.....3.25W/kg (47, forever 4 in Colorado)
Fergie............256W.......84.2.......3.02W/kg (undertrained overworked coach, Commissaire and NZ Jnr Selector)
gimpy_calfee.......260........94kg........2.77w/kg(44yo partial quadriplegic in Ohio) wooooooooo!!!!!!

The pulmonologist gave me the all clear to get back on the bike - the crap that I keep coughing up wasn't from from an infection, but post nasal drip "accumulating". Apparently my sinuses aint in the best shape (I have steroids for them now!) despite feeling better than they have been in a long time... Lung function tests came back crap, so I have 6 weeks on new meds to give them a try before going back for more tests and another "head scratching" session.

I did get back on the bike last night for 1hr 20 and that last 20 minute effort was grim... 250watts was a challenge and was fueled more by frustration than anything. The only upside to having rusty squeezbox lungs is that your legs never really hurt the day after. LOL

PSUcycling..........362W........66.8Kg...5.4W/Kg (Cat1, Texas)
Bailsibub.............310 W........64 kg......4.84W/kg (former U.S. Cat 2, now racing in Asia)
Piotr..................266W........56kg......4.75W/kg (M35+A, Utah)
KP.....................240W........51kg.......4.70W/kg (elite female MTB)
R.o.t.Og.............340W........73kg......4.66W/kg (2nd cat roadie & timetrialist)
Markster.............348W........75kg.......4.64W/kg
substructure.......352W........75.8kg.....4.64W/kg
rmur..................405W .......88kg...... 4.60 w/kg
waterrockets......355W........77.5kg.....4.58W/kg (M35+ road, Austin (Cat III))
bubb02..............360w........80kg.......4.5w/kg(cat3, elite mtb)
Phil S.................307w........69kg.......4.45w/kg (Uk cat 2, taken from best 60mins in a crit on 24.01.09)
iliveonnitro..........282W........67kg.......4.21W/kg (Madison, WI cat 3)
bigwillie013..........295W.......71kg......4.15W/kg (german amateur masters racer)
Crash716............290W.......70Kg.....4.14W/kg (Socal Cat 4 pack fodder)
strader..............285W........69kg.......4.13 w/kg (expert MTB)
loctite...............325W........82kg........3.96w/kg(former pro MTBer Cat 2 roadie, just back from a LONG injury)
tonyzackery.......350W........90.5kg....3.87w/kg(42, cat.3, crit maniac)
Simone..............229W........60 Kg.... 3.81 W/kg (Simone@Italy, 30, rides for fun, 92% of a 20' MAP test)
ruleof72.............280W.......74kg.......3.78W/kg (44, former bad crit racer, likes to climb)
liversedge..........285w........80.1kg.....3.5W/kg (42, DA SRM, Best 60 from 40kTT)
Alex Simmons......275W........82.0kg.....3.35W/kg (MAP 385W SRM, 10mi TT 287W PT, M45+ track enduro, acquired LBK amputee in 2007)
J\V......................263W.....78.5kg.....3.35W/kg (Cat. 4, racing age 45, in CO; TT'er, not a climber)
stjohnswell.........260W.......77.8kg.....3.34W/kg (37, commuting+sportives and latterly turbo training in order to htfu for la marmotte)
dkrenik..............265W.......81.6kg.....3.25W/kg (47, forever 4 in Colorado)
Fergie...............256W.......84.2.......3.02W/kg (undertrained overworked coach, Commissaire and NZ Jnr Selector)
gimpy_calfee......260W........94kg........2.77w/kg(44yo partial quadriplegic in Ohio) wooooooooo!!!!!!

60min AP 320/362NP. Thought the numbers were out of whack, so I did a calibration that night, slope under 1% off. Very high VI 1.15. 72min Crit 350w NP.

Don't know if i could ever do that power AP, maybe lower it to something more reasonable? 340-350w? any thoughts?

__________________
Chann McRae Cycling Coach
Velossimo Racing Team
Racing Blog
john@cmcoaching.com

I would suggest from a race like that:
60-min AP <= FTP <= 60-min NP
I would lean towards closer to NP but perhaps not the whole way.
350 sounds good.

__________________
Custom Training Plans -- cyclecoach.com -- My Blog -- Power Meter Hire in Australia

PSUcycling..........362W........66.8Kg...5.4W/Kg (Cat1, Texas)
Bailsibub.............310 W........64 kg......4.84W/kg (former U.S. Cat 2, now racing in Asia)
Piotr..................266W........56kg......4.75W/kg (M35+A, Utah)
KP.....................240W........51kg.......4.70W/kg (elite female MTB)
R.o.t.Og.............340W........73kg......4.66W/kg (2nd cat roadie & timetrialist)
Markster.............348W........75kg.......4.64W/kg
substructure.......352W........75.8kg.....4.64W/kg
rmur..................405W .......88kg...... 4.60 w/kg
waterrockets......355W........77.5kg.....4.58W/kg (M35+ road, Austin (Cat III))
bubb02..............360w........80kg.......4.5w/kg(cat3, elite mtb)
Phil S.................307w........69kg.......4.45w/kg (Uk cat 2, taken from best 60mins in a crit on 24.01.09)
iliveonnitro..........282W........67kg.......4.21W/kg (Madison, WI cat 3)
bigwillie013..........295W.......71kg......4.15W/kg (german amateur masters racer)
Crash716............290W.......70Kg.....4.14W/kg (Socal Cat 4 pack fodder)
strader..............285W........69kg.......4.13 w/kg (expert MTB)
loctite...............325W........82kg........3.96w/kg(former pro MTBer Cat 2 roadie, just back from a LONG injury)
tonyzackery.......350W........90.5kg....3.87w/kg(42, cat.3, crit maniac)
Simone..............229W........60 Kg.... 3.81 W/kg (Simone@Italy, 30, rides for fun, 92% of a 20' MAP test)
ruleof72.............280W.......74kg.......3.78W/kg (44, former bad crit racer, likes to climb)
liversedge..........285w........80.1kg.....3.5W/kg (42, DA SRM, Best 60 from 40kTT)
Fergie...............285W.......84.5.......3.39W/kg (undertrained overworked coach, Commissaire and NZ Jnr Selector)
Alex Simmons......275W........82.0kg.....3.35W/kg (MAP 385W SRM, 10mi TT 287W PT, M45+ track enduro, acquired LBK amputee in 2007)
J\V......................263W.....78.5kg.....3.35W/kg (Cat. 4, racing age 45, in CO; TT'er, not a climber)
stjohnswell.........260W.......77.8kg.....3.34W/kg (37, commuting+sportives and latterly turbo training in order to htfu for la marmotte)
dkrenik..............265W.......81.6kg.....3.25W/kg (47, forever 4 in Colorado)
gimpy_calfee......260W........94kg........2.77w/kg(44yo partial quadriplegic in Ohio)

A few dental issues meant an week long enforced lay off then the last week of daylight savings and warm days meant some motivation to set some power PBs.

__________________
Hamish Ferguson: Cycling Coach
http://hamishferguson.blogspot.com/

First part of Monod test done this morning.

Part 1. 5 minute test. Average 357watts which is 32 watts higher than the 5 minute part of the last test back in November. This test was no where near as hard as I remember then last test was but I definately wasn't a happy camper at the end. I may have been able to eek a few extra watts out earlier in the effort if I'd chosen my gearing better. You live and learn, despite having done this for so long that you'd think I should know better by now. LOL

I think this is the first time I've had my heart rate over 190 in over a decade!

Part 2. 20 minute test on Tuesday.

Weight is only down 6lbs (2.73kg) due to lack of riding during Jan and Feb but it would seem like the meds may be helping. Kinda looking forward to my next test with the Pulmonologist in two weeks. I've been coughing up so much stuff both during and after rides it's become a hinderance to the effort itself - but at least I'm able to ride harder.

Normally I wouldn't post both parts seperately, but it's been a little slow around these parts of late...

PSUcycling..........362W........66.8Kg...5.4W/Kg (Cat1, Texas)
Bailsibub.............310 W........64 kg......4.84W/kg (former U.S. Cat 2, now racing in Asia)
Piotr..................266W........56kg......4.75W/kg (M35+A, Utah)
KP.....................240W........51kg.......4.70W/kg (elite female MTB)
R.o.t.Og.............340W........73kg......4.66W/kg (2nd cat roadie & timetrialist)
Markster.............348W........75kg.......4.64W/kg
substructure.......352W........75.8kg.....4.64W/kg
rmur..................405W .......88kg...... 4.60 w/kg
waterrockets......355W........77.5kg.....4.58W/kg (M35+ road, Austin (Cat III))
bubb02..............360w........80kg.......4.5w/kg(cat3, elite mtb)
strader..............300W........67kg.......4.48 w/kg (cat 1 MTB)
Phil S.................307w........69kg.......4.45w/kg (Uk cat 2, taken from best 60mins in a crit on 24.01.09)
iliveonnitro..........282W........67kg.......4.21W/kg (Madison, WI cat 3)
bigwillie013..........295W.......71kg......4.15W/kg (german amateur masters racer)
Crash716............290W.......70Kg.....4.14W/kg (Socal Cat 4 pack fodder)
loctite...............325W........82kg........3.96w/kg(former pro MTBer Cat 2 roadie, just back from a LONG injury)
tonyzackery.......350W........90.5kg....3.87w/kg(42, cat.3, crit maniac)
Simone..............229W........60 Kg.... 3.81 W/kg (Simone@Italy, 30, rides for fun, 92% of a 20' MAP test)
ruleof72.............280W.......74kg.......3.78W/kg (44, former bad crit racer, likes to climb)
liversedge..........285w........80.1kg.....3.5W/kg (42, DA SRM, Best 60 from 40kTT)
Fergie...............285W.......84.5.......3.39W/kg (undertrained overworked coach, Commissaire and NZ Jnr Selector)
Alex Simmons......275W........82.0kg.....3.35W/kg (MAP 385W SRM, 10mi TT 287W PT, M45+ track enduro, acquired LBK amputee in 2007)
J\V......................263W.....78.5kg.....3.35W/kg (Cat. 4, racing age 45, in CO; TT'er, not a climber)
stjohnswell.........260W.......77.8kg.....3.34W/kg (37, commuting+sportives and latterly turbo training in order to htfu for la marmotte)
dkrenik..............265W.......81.6kg.....3.25W/kg (47, forever 4 in Colorado)
gimpy_calfee......260W........94kg........2.77w/kg(44yo partial quadriplegic in Ohio)

Rainy out today, so I did my favorite workout on the CT, 1x60. A few pounds lighter and 15 watts higher than when I tested a few months ago. Actual wattage was 296, but I rounded up to the nearest 5 to avoid having to kill myself in a totally all out test. CTL ~100, TSB -10

Nice gain there Strader.

A bit of a contradiction though - favorite workout being 1x60 indoors and then having to round up the numbers to not kill yourself in the process.

PSUcycling..........345W........66.8Kg...5.2W/Kg (Cat1, Texas)
Bailsibub.............310 W........64 kg......4.84W/kg (former U.S. Cat 2, now racing in Asia)
Piotr..................266W........56kg......4.75W/kg (M35+A, Utah)
KP.....................240W........51kg.......4.70W/kg (elite female MTB)
R.o.t.Og.............340W........73kg......4.66W/kg (2nd cat roadie & timetrialist)
Markster.............348W........75kg.......4.64W/kg
substructure.......352W........75.8kg.....4.64W/kg
rmur..................405W .......88kg...... 4.60 w/kg
waterrockets......355W........77.5kg.....4.58W/kg (M35+ road, Austin (Cat III))
bubb02..............360w........80kg.......4.5w/kg(cat3, elite mtb)
strader..............300W........67kg.......4.48 w/kg (cat 1 MTB)
Phil S.................307w........69kg.......4.45w/kg (Uk cat 2, taken from best 60mins in a crit on 24.01.09)
iliveonnitro..........282W........67kg.......4.21W/kg (Madison, WI cat 3)
bigwillie013..........295W.......71kg......4.15W/kg (german amateur masters racer)
Crash716............290W.......70Kg.....4.14W/kg (Socal Cat 4 pack fodder)
loctite...............325W........82kg........3.96w/kg(former pro MTBer Cat 2 roadie, just back from a LONG injury)
tonyzackery.......350W........90.5kg....3.87w/kg(42, cat.3, crit maniac)
Simone..............229W........60 Kg.... 3.81 W/kg (Simone@Italy, 30, rides for fun, 92% of a 20' MAP test)
ruleof72.............280W.......74kg.......3.78W/kg (44, former bad crit racer, likes to climb)
liversedge..........285w........80.1kg.....3.5W/kg (42, DA SRM, Best 60 from 40kTT)
Fergie...............285W.......84.5.......3.39W/kg (undertrained overworked coach, Commissaire and NZ Jnr Selector)
Alex Simmons......275W........82.0kg.....3.35W/kg (MAP 385W SRM, 10mi TT 287W PT, M45+ track enduro, acquired LBK amputee in 2007)
J\V......................263W.....78.5kg.....3.35W/kg (Cat. 4, racing age 45, in CO; TT'er, not a climber)
stjohnswell.........260W.......77.8kg.....3.34W/kg (37, commuting+sportives and latterly turbo training in order to htfu for la marmotte)
dkrenik..............265W.......81.6kg.....3.25W/kg (47, forever 4 in Colorado)
gimpy_calfee......260W........94kg........2.77w/kg(44yo partial quadriplegic in Ohio)

Changing to show a more accurate number, along the lines of what i've been seeing in racing.

__________________
Chann McRae Cycling Coach
Velossimo Racing Team
Racing Blog
john@cmcoaching.com

Well, Tuesday came... I got on the bike feeling a little crappy from the weekend and couldn't get over 300 watts during the warm up for more than 30 seconds. A whopping 18 minutes on the bike... feeling like I'm breathing through a straw and pumping tar through my veins.

Not sure if I’m too tired ( had a hard training ride on Sunday) , the wind has been kicking up allergens OR I’m allergic to beer. Saturday/Sunday was the first time in months that I’d had some cold frosty brews. I’d mentioned that to the doc before and he didn’t think much of it and said “probably” not – but it’s a little bit too conincidental. Noone at work or my house is sick either. I didn't feel great Sunday AM and worse Monday AM but didn't feel all that bad until I got onto the bike last night... If I don't feel well enough to do the 20 minutes tommorrow then I'm over it. I have a few weekends where I'll get no training in and only about 8 weeks to the big ride - don't want to put too many training sessions off figuring out FTP, especially as I won't be riding anywhere near FTP on the 200 mile ride in the mountains.

Hey swampy, but isn't testing the FTP a very efficient L4 training in itself, so why bother to decide to either train or test? Training is testing is training! (so said Andy and Hunter!)
Cheers, bigwillie

__________________
what do you mean...mountains I always thought that's only in the Alps!
....at least I tried....

It is... but I've started to gear my training around longer rides at a slightly lower intensity but as you said it is good training - but don't expect me to be pushing 300+ watts through the valley road between Ebbetts and Monitor Passes after 6 mountain passes and 170 miles.

To be honest I hadn't even planned to do a test - it's just that plans on Saturday changed and I didn't have much time to ride, hence the first 5 minute effort. Thought I might as well 'have at it' since I was feeling pretty fresh and give it some grief on the bike. Curiosity got the better of me. It was kinda surprising as I hadn't done anything that short for a long, long time.

I still feel like crap though. Hmmm.

1x60

I was thinking a little longer - like 2x40 and 1x30 with 5 minutes inbetween.

I also gotta get some 'ass on saddle, love me long time' training ride just to get used be being on the bike for more than 12 hours. Should only take a few rides though...

PSUcycling..........345W........66.8Kg...5.2W/Kg (Cat1, Texas)
Bailsibub.............310 W........64 kg......4.84W/kg (former U.S. Cat 2, now racing in Asia)
Piotr..................266W........56kg......4.75W/kg (M35+A, Utah)
KP.....................240W........51kg.......4.70W/kg (elite female MTB)
R.o.t.Og.............340W........73kg......4.66W/kg (2nd cat roadie & timetrialist)
Markster.............348W........75kg.......4.64W/kg
substructure.......352W........75.8kg.....4.64W/kg
rmur..................405W .......88kg...... 4.60 w/kg
waterrockets......355W........77.5kg.....4.58W/kg (M35+ road, Austin (Cat III))
bubb02..............360w........80kg.......4.5w/kg(cat3, elite mtb)
strader..............300W........67kg.......4.48 w/kg (cat 1 MTB)
Phil S.................307w........69kg.......4.45w/kg (Uk cat 2, taken from best 60mins in a crit on 24.01.09)
iliveonnitro..........282W........67kg.......4.21W/kg (Madison, WI cat 3)
loctite...............344W........82kg........4.19w/kg(former pro MTBer Cat 2 roadie, coach, just back from a LONG injury)
bigwillie013..........295W.......71kg......4.15W/kg (german amateur masters racer)
Crash716............290W.......70Kg.....4.14W/kg (Socal Cat 4 pack fodder)
tonyzackery.......350W........90.5kg....3.87w/kg(42, cat.3, crit maniac)
Simone..............229W........60 Kg.... 3.81 W/kg (Simone@Italy, 30, rides for fun, 92% of a 20' MAP test)
ruleof72.............280W.......74kg.......3.78W/kg (44, former bad crit racer, likes to climb)
liversedge..........285w........80.1kg.....3.5W/kg (42, DA SRM, Best 60 from 40kTT)
Fergie...............285W.......84.5.......3.39W/kg (undertrained overworked coach, Commissaire and NZ Jnr Selector)
Alex Simmons......275W........82.0kg.....3.35W/kg (MAP 385W SRM, 10mi TT 287W PT, M45+ track enduro, acquired LBK amputee in 2007)
J\V......................263W.....78.5kg.....3.35W/kg (Cat. 4, racing age 45, in CO; TT'er, not a climber)
stjohnswell.........260W.......77.8kg.....3.34W/kg (37, commuting+sportives and latterly turbo training in order to htfu for la marmotte)
dkrenik..............265W.......81.6kg.....3.25W/kg (47, forever 4 in Colorado)
gimpy_calfee......260W........94kg........2.77w/kg(44yo partial quadriplegic in Ohio)

Now if i could just lay off of the beer and ice cream and get my fat ass down below 80 kg life would be good. Goal is to hit 375 and be at 79 kg for 4.75 w/kg by the end of the season.