2009 Ftp

Discussion in 'Power Training' started by rmur17, Jan 21, 2009.

  1. Markster

    Markster New Member

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    Piotr..................266W........56kg......4.75W/kg (M35+A, Utah)
    KP....................240W......51kg........4.70W/kg (elite female MTB)
    Bailsibub...........300 W........64 kg......4.68W/kg (former U.S. Cat 2, now racing in Asia)
    waterrockets......355W......77.5kg.....4.58W/kg (M35+ road, Austin (Cat III))
    Markster............341W.......75kg.......4.56w/kg

    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)
    strader..............285W........69kg.......4.13 w/kg (expert MTB)
    bigwillie013........285W.......71,5kg.....4.0W/kg (german amateur masters racer 40)
    tonyzackery.......350W.......90.5kg....3.87w/kg(42, cat.3, crit maniac)
    Simone..............229W.......60 Kg.... 3.81 W/kg ([email protected], 30, rides for fun, 92% of a 20' MAP test)
    ruleof72.............280W......74kg.......3.78W/kg (44, former bad crit racer, likes to climb)
    dkrenik..............265W......81.6kg.......3.5W/kg (47, forever 4 in Colorado)
    Alex Simmons......275W......86.0kg.....3.2W/kg (MAP 385W SRM, 10mi TT 287W PT, M45+ track enduro, acquired LBK amputee in 2007)


    Just had a nice little 10W boost. Think there may be a little more in the tank as well as I did 315W for 2hrs on Thursday which would normally indicate a 350W FTP for me.

    Haven't done any VO2max work for years (though I'll need to this year as I'll be riding the pursuit/team pursuit in September). My training (at the moment) is mainly 2hr high tempo rides and 40min FTP efforts on the turbo, and 4hr hilly rides.
     


  2. bbrauer

    bbrauer New Member

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    323 for 20 min on indoor trainer about a month ago But I've lost some fitness since then. I usually test on an outdoor climb, but haven't gotten to it.

    I typically hover around 147lbs or 66.66 kg

    323(.95) = 306.85/(147/2.205) = 4.60

    Oh yeah, Expert or Cat1 MTB racer, middling road racer (no sprint)
     
  3. rmur17

    rmur17 New Member

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    wot: no report? :D Just finished 2hrs of snow-clearing here after our 1st big winter storm. No heroics from me today!
     
  4. gimpy_calfee

    gimpy_calfee New Member

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    Piotr..................266W........56kg......4.75W/kg (M35+A, Utah)
    KP....................240W......51kg........4.70W/kg (elite female MTB)
    Bailsibub...........300 W........64 kg......4.68W/kg (former U.S. Cat 2, now racing in Asia)
    waterrockets......355W......77.5kg.....4.58W/kg (M35+ road, Austin (Cat III))
    Markster............341W.......75kg.......4.56w/kg
    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)
    strader..............285W........69kg.......4.13 w/kg (expert MTB)
    bigwillie013........285W.......71,5kg.....4.0W/kg (german amateur masters racer 40)
    tonyzackery.......350W.......90.5kg....3.87w/kg(42, cat.3, crit maniac)
    Simone..............229W.......60 Kg.... 3.81 W/kg ([email protected], 30, rides for fun, 92% of a 20' MAP test)
    ruleof72.............280W......74kg.......3.78W/kg (44, former bad crit racer, likes to climb)
    dkrenik..............265W......81.6kg.......3.5W/kg (47, forever 4 in Colorado)
    Alex Simmons......275W......86.0kg.....3.2W/kg (MAP 385W SRM, 10mi TT 287W PT, M45+ track enduro, acquired LBK amputee in 2007)
    gimpy_calfee.......260........94kg........2.77w/kg(44yo partial quadriplegic in Ohio) wooooooooo!!!!!!
     
  5. tonyzackery

    tonyzackery Well-Known Member

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    Gimpycalfee, interested in hearing more of your story to overcome your "handicap(?)". Care to share? Would be a source of inspiration and motivation for me, I'm sure...
     
  6. Markster

    Markster New Member

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    I've got to have something to do at work tomorrow! ;)

    Hope you're still fighting off those bugs ok.
     
  7. bubba 02

    bubba 02 New Member

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    [bubb02.................360w......80kg........4.5w/kg(cat3, elite mtb)QUOTE=gimpy_calfee]Piotr..................266W........56kg......4.75W/kg (M35+A, Utah)
    KP....................240W......51kg........4.70W/kg (elite female MTB)
    Bailsibub...........300 W........64 kg......4.68W/kg (former U.S. Cat 2, now racing in Asia)
    waterrockets......355W......77.5kg.....4.58W/kg (M35+ road, Austin (Cat III))
    Markster............341W.......75kg.......4.56w/kg
    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)
    strader..............285W........69kg.......4.13 w/kg (expert MTB)
    bigwillie013........285W.......71,5kg.....4.0W/kg (german amateur masters racer 40)
    tonyzackery.......350W.......90.5kg....3.87w/kg(42, cat.3, crit maniac)
    Simone..............229W.......60 Kg.... 3.81 W/kg ([email protected], 30, rides for fun, 92% of a 20' MAP test)
    ruleof72.............280W......74kg.......3.78W/kg (44, former bad crit racer, likes to climb)
    dkrenik..............265W......81.6kg.......3.5W/kg (47, forever 4 in Colorado)
    Alex Simmons......275W......86.0kg.....3.2W/kg (MAP 385W SRM, 10mi TT 287W PT, M45+ track enduro, acquired LBK amputee in 2007)
    gimpy_calfee.......260........94kg........2.77w/kg(44yo partial quadriplegic in Ohio) wooooooooo!!!!!![/QUOTE
     
  8. Ade Merckx

    Ade Merckx New Member

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    Cool, i just had a quick scan through some of those old posts, for example, "are we doing too much speed work etc" from 03/04. There was some great advice from Ric and 2lap back then. I see you were a little reticent about initially sharing your wattages but it looks like great improvement over 5 years.

    I've started doing 90min-2 hour sweet spot rides (av 10-12 hours per week) and although I don't have a power meter I can feel the difference after nearly three weeks. I also read that you never did 5 vo2 max intervals and felt that just 3 was enough for you which is interesting. I hate vo2 max intervals with a passion so perhaps I'll do the same. How has your training changed over the last 4/5 years?
     
  9. rob of the og

    rob of the og New Member

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    Piotr..................266W........56kg......4.75W/kg (M35+A, Utah)
    KP....................240W......51kg........4.70W/kg (elite female MTB)
    Bailsibub...........300 W........64 kg......4.68W/kg (former U.S. Cat 2, now racing in Asia)
    R.o.t.Og.............340W.........73kg........4.66W/kg (2nd cat roadie & timetrialist)
    waterrockets......355W......77.5kg.....4.58W/kg (M35+ road, Austin (Cat III))
    Markster............341W.......75kg.......4.56w/kg
    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)
    strader..............285W........69kg.......4.13 w/kg (expert MTB)
    bigwillie013........285W.......71,5kg.....4.0W/kg (german amateur masters racer 40)
    tonyzackery.......350W.......90.5kg....3.87w/kg(42, cat.3, crit maniac)
    Simone..............229W.......60 Kg.... 3.81 W/kg ([email protected], 30, rides for fun, 92% of a 20' MAP test)
    ruleof72.............280W......74kg.......3.78W/kg (44, former bad crit racer, likes to climb)
    dkrenik..............265W......81.6kg.......3.5W/kg (47, forever 4 in Colorado)
    Alex Simmons......275W......86.0kg.....3.2W/kg (MAP 385W SRM, 10mi TT 287W PT, M45+ track enduro, acquired LBK amputee in 2007)
    gimpy_calfee.......260........94kg........2.77w/kg(44yo partial quadriplegic in Ohio) wooooooooo!!!!!!
     
  10. PSUcycling

    PSUcycling New Member

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    PSUcycling..........320W........66.8Kg...4.79W/Kg (Cat1, Texas) 60min NP @ first race of the season, about 15w/20CTL higher from this time last year.
    Piotr..................266W........56kg......4.75W/kg (M35+A, Utah)
    KP....................240W......51kg........4.70W/kg (elite female MTB)
    Bailsibub...........300 W........64 kg......4.68W/kg (former U.S. Cat 2, now racing in Asia)
    R.o.t.Og.............340W........73kg........4.66W/kg (2nd cat roadie & timetrialist)
    waterrockets......355W.......77.5kg.....4.58W/kg (M35+ road, Austin (Cat III))[/i]
    Markster............341W.......75kg.......4.56w/kg
    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)
    strader..............285W........69kg.......4.13 w/kg (expert MTB)
    bigwillie013........285W.......71,5kg.....4.0W/kg (german amateur masters racer 40)
    tonyzackery.......350W.......90.5kg....3.87w/kg(42, cat.3, crit maniac)
    Simone..............229W.......60 Kg.... 3.81 W/kg ([email protected], 30, rides for fun, 92% of a 20' MAP test)
    ruleof72.............280W......74kg.......3.78W/kg (44, former bad crit racer, likes to climb)
    dkrenik..............265W......81.6kg.......3.5W/kg (47, forever 4 in Colorado)
    Alex Simmons......275W......86.0kg.....3.2W/kg (MAP 385W SRM, 10mi TT 287W PT, M45+ track enduro, acquired LBK amputee in 2007)
    gimpy_calfee.......260........94kg........2.77w/kg(44yo partial quadriplegic in Ohio) wooooooooo!!!!!!
     
  11. rmur17

    rmur17 New Member

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    Kiss of death to post an update here :p
    Best w/o's lately:
    431W x 20-min, 425W x 26-min on relatively fresh legs (around + 5 tsb)
    Lotsa 400W x 30-35min ergo, free-form, 3D (mid-week)
    391W x 56-min on relatively tired legs (Sunday evening -30 tsb)
    No races for another three months so I've been more concerned with building CTL vs trying to raise the celing. Currently pushing 105 Tss/d or about 10pts higher than last winter.
     
  12. swampy1970

    swampy1970 Well-Known Member

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    We've had reports that Elvis has been seen on the moon and now we know that Big Mig trains on a Computrainer in the frozen north... 431watts. :eek: I can hold that for about 1 minute tops!
     
  13. rmur17

    rmur17 New Member

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    I'm heavy :eek:

    Here's tonight's main set if you're interested. Not my best paced effort but I'll take it :)
     
  14. swampy1970

    swampy1970 Well-Known Member

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    You weigh 5kg more and I put out 100watts less. Wanna swap? :D
     
  15. strader

    strader New Member

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    I don't see any warm up or cool down in there... do you just hop on the CT at 350 watts?? :eek:
     
  16. swampy1970

    swampy1970 Well-Known Member

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    Well if homeslice can crank out 430 for 20 minutes then that is 70 watts less...

    I don't see a :bowdown emoticon anywhere.... :p
     
  17. Ade Merckx

    Ade Merckx New Member

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    Cool Rick, I've just got back on the trainer doing 2 x 20's again - jesus they're hard work when you haven't done them for a while. I would like to do a straight 40minutes like yourself. Is it just a case of adding on a few mins every time 5,10 etc or do you lower the power output so you can make it? Cheers
     
  18. Markster

    Markster New Member

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    I've had a lot of ups and downs since then (and a 6month break drinking and partying, and a marriage, and a couple of kids!). In 2007 I actually got to 330W FTP on ~3.5hrs a week of hard tempo/FTP work (no intervals), although with fragile form. Learn't a bit from that, and then last year I had my first decent breakthrough and got FTP up to the 350's, doing all tempo/FTP (still no intervals). Spent a lot of time on the wrong side of the fatigue curve though and had quite a few infections etc. This year I've been paying a lot more attention to my fatigue and not training so hard, yet I'm ahead of where I was last year and haven't had even a cold so far. So looking good.

    2hr sweet spot rides are a real core part of what I do (I did 55 last year!). They give you a superb base.

    Regarding VO2max, back then the intervals I did were flat out, hence why I only did 3. They were probably a little hard for optimum VO2max work though (i.e. if I'd backed off a little on the intensity I could have done 5x5(5) and it might have been better). I'd still consider doing 3x5 flat out with 10-15min recovery now, but maybe only in the last 2wks before a big race.

    Anyway, good luck with your training. I think the major thing for me recently has been learning to distinguish between productive fatigue, and destructive fatigue, and to act before I get to the latter.
     
  19. rmur17

    rmur17 New Member

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    i do a std 10-min warmup for both the CT and I - ramping up from 250 to 3XX watts depending on how the legs feel. This is done in 'mag-trainer' mode and I never both recording that. I then perform typically three RRC checks on the CT - accept the setting, then hop off the bike to crank up the fan and connect the CT to the laptop.

    After the main effort, I saved the workout file and exited to mag-trainer mode again. Did 30-min @ 335W tempo CTL padding + 10-min L2 cooldown.

    total w/o was 1:30hrs, 128 Tss2, 1870 kJ

    A lot of my harder efforts are done in standalone ergo mode and on those evenings I don't even bother bringing the laptop downstairs. No recording so I use my TSS Calculator & Planner spreadsheet to calculate workout stats.

    Anyhow, I posted this main set just in case folks though I 'wuz pulling a Tyson :).
     
  20. rmur17

    rmur17 New Member

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    For the long threshold workout, if I'm not doing 'em in ergo mode, I load up a flat 3D course and let the legs/PE dictate power level. Currently I'm always hoping for around 400W but it's not always there.

    Now when I'm really applying the pressure, I will revert to my tried and trusted training plan (of which you know the details). After several yrs slowly raising the ceiling, I've found it's mentally less straining to avoid too much ergo work ... i.e. all winter long! Once you set it on XXX watts, it's a bad feeling if you simply can't make the power. As I'm getting older, recovery is less certain it seems.

    Honestly, at this moment, I'm simply using the continuum theory and ensuring I get in lots of honest work from L3 to mid L4 .. keep the volume as high as I can .. target 110 CTL .. then put on an intensive push on TT-specific power levels Mar-April (no races here until May).

    Who knows, maybe even some proper L5 work this year? Oi - that'll hurt!
     
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