with some discussion ongoing on the FTP thread, i thought I'd post some data here. Since 2002 I've tracked my own Power-duration curve and since 2003 have been checking how that relates to CP-AWC using the Monod method.
To keep things reliable I've been using two simple test durations: roughly 5-min and roughly 20-min. As I often do hard w/o's or testing on the ergometer, I don't fix the duration on those - basically those w/o or test would be to failure at XX power for duration T. Practically speaking it means my ~ 5MP points are taken in the 4-7min range and my ~20MP points in the 18-25 min range.
Anyhow enough dribble about that. Over the past 4-5 yrs, I found that my AWC as measured by the above method varies from a baseline of around 20-25kJ (avg. 22 kJ) up to 28-32kJ (avg. 30kJ) when I've been doing plenty of L5 work and perhaps some L6 (either structured or not). Roughly speaking, I've found that training the shorter e/o the curve adds some 7500 J to my AWC.
It's pretty simple math to see how much AP over duration that additional AWC represents: (7500/duration_in_seconds, rounded to nearest W) in absolute terms
60-min : 2W
30-min: 4W
20-min: 6W
10-min: 12W
05-min: 25W
Now I figure given my history and likely phys. makeup that my delta AWC is probably low compared to the norm or certainly not high.
I'd encourage others to do the same sort of check and compare the delta_Watts as a percentage of FTP.
To keep things reliable I've been using two simple test durations: roughly 5-min and roughly 20-min. As I often do hard w/o's or testing on the ergometer, I don't fix the duration on those - basically those w/o or test would be to failure at XX power for duration T. Practically speaking it means my ~ 5MP points are taken in the 4-7min range and my ~20MP points in the 18-25 min range.
Anyhow enough dribble about that. Over the past 4-5 yrs, I found that my AWC as measured by the above method varies from a baseline of around 20-25kJ (avg. 22 kJ) up to 28-32kJ (avg. 30kJ) when I've been doing plenty of L5 work and perhaps some L6 (either structured or not). Roughly speaking, I've found that training the shorter e/o the curve adds some 7500 J to my AWC.
It's pretty simple math to see how much AP over duration that additional AWC represents: (7500/duration_in_seconds, rounded to nearest W) in absolute terms
60-min : 2W
30-min: 4W
20-min: 6W
10-min: 12W
05-min: 25W
Now I figure given my history and likely phys. makeup that my delta AWC is probably low compared to the norm or certainly not high.
I'd encourage others to do the same sort of check and compare the delta_Watts as a percentage of FTP.