You Power Profile

Discussion in 'Power Training' started by acslater, May 15, 2007.

  1. velobob

    velobob New Member

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    Age: 38
    Category: Road 3
    Weight: 168lbs / 76Kg
    Years you have been training seriously: 3 years
    Avg weekly training hours: 10

    Best power in:

    5 sec: 1237 watts
    1 min: 611 watts
    5 min: 393 watts
    20 min: 345 AP, 353 NP
    60 min: 282 AP, 301 NP (not many good samples for this one - just started using PT in races)
     


  2. amartinez

    amartinez New Member

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    Age: 44
    Category: long distance triathlete (~20% OA)
    Weight: 69Kg
    Years you have been training seriously: 5 years
    Avg weekly training hours: 8hs cycling

    Best power in:

    5 sec: 890 watts
    1 min: 500 watts
    5 min: 310 watts
    20 min: 267 watts
    60 min: 250 AP, 260 NP

    Slightly OT, I compared MAP60 (aka FT) with 3 estimators using posted data in this thread (20 data points):
    - MNP60' (NP for 60')
    - CP (Monod regression on 5' and 20' power)
    - 0.95*MAP20' (H. Allen approach)

    On average MNP60' overstimates MAP60' by 7%, 0.95*MAP20 overestimates MAP60' by 6% and CP by 4%.

    Bun ANOVA doesn't reject avg(MAP60')=avg(MNP60')=avg(CP)=avg(0.95*MAP20') using alpha=0.05.

    Ale Martínez.
     
  3. Sillyoldtwit

    Sillyoldtwit New Member

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    Strange, but I was also wondering about the merits of a topic such as this.

    Most posters with the exception of 2 or 3, have pretty impressive figures.
    How many of the 1600 riders who have checked out this thread can get anywhere near said figures?

    I think there are 5 posssible reactions upon reading the figures posted here.

    1) So what? I'll continue doing my thing.

    2) A feeling of inferiority/frustration/disbelief etc.

    3) Something must be wrong with my training method.

    4) Resignation/I give up.

    5) Inspiration/determination to improve.

    Although I place myself in the last category, I haven't been training seriously for that long, and I feel there is still room for improvement. But what about riders who have been slogging away for years, and are nowhere near those figures quoted.
    I remember RD saying to me last year (when I was churning out 250W 20 minute intervals and was dissatisfied), "many riders in my club would love to have an FTP of 250Watts".

    All I can say is, yes you can continue to improve, however, if you chose the wrong father, no amount of hard structured training will get you to a 300 watts plus FTP. Accept that life is unfair and at some point you will hit the wall. I have come to realize that an FTP of 300 Watts is no mean feat.

    One final illustration. A guy in the gym 6 years younger than me, has been following my training pattern for more than 6 months now and is still struggling at 165 Watts!
    Enjoy cycling and improving to the best of your ability. We can't all be Lances. Especially not at my age.:D
    TYSON

    EDIT: It just occurred to me that the "Killing me thread" although the figures are nowhere near as high as the ones posted in this thread, may give rise to the above 5 reactions. In particular young guys thinking; how come that silly old fart can do those figures, when I in my 20s can't? Ah well!:(
     
  4. MY02_STi

    MY02_STi New Member

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    ....what the heck, nothing to lose ;)

    Age: 51
    Category: Masters (Australia)
    Weight: 79 kilos (185.5 cm)
    Years Training: 3 years (this time around)
    Average Weekly Hours: 12


    5 Second: 1084
    1 Minute: 556
    5 Minute: 378
    20 Minute: 319 AP 348 NP
    60 Minutes: 265 AP 321 NP
     
  5. frenchyge

    frenchyge New Member

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    The benefit of having a chart is to allow one to identify their own relative strengths and weaknesses, not to compare themselves against others. The comparisons against others occurs on the race course, and any benefits of that competition are a topic of some debate.

    If people get hung up or discouraged by being near the bottom of the chart, then they've probably missed the point anyway.
     
  6. EvilGoodGuy

    EvilGoodGuy New Member

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    Age: 24
    Category: Cat 5
    Weight: 165lbs
    Years Training: 3 months
    Average Weekly Hours: 13 to 15

    5 Second: not sure
    1 Minute: not sure
    5 Minute: 300
    20 Minute: 260
    60 Minutes: 240

    I was a runner for 3 years. I have recently switched to cycling. Hopefully I have the potential to get to Cat 3.
     
  7. EvilGoodGuy

    EvilGoodGuy New Member

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    This might not be the right place to post this question; however, is FTP the same as Lactate threshold?
     
  8. rmur17

    rmur17 New Member

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    no. Properly speaking, LT is about 10-15% below FTP power - though when used loosely the author may *mean* FTP when they write LT! It can be a little confusing at first.

    try the Search function for various terms (FTP, threshold, OBLA, MLSS) and I'm sure you'll find the gory details.
     
  9. iliveonnitro

    iliveonnitro New Member

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    Give it a solid year before transforming your running muscles to cycling specific muscles. Coming from any athletic background, like running, will help you. Cat 3 isn't too hard to obtain in the states...you'll get it by the end of 08 [​IMG]
     
  10. Animator

    Animator New Member

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    I just rode for the first time with a power meter (PT Pro) so I don't know what I'm doing yet, but I did a few 5 sec. tests just for fun. My max was 1120. I don't know if I'm supposed to do an average for that 5 seconds or even how I would calculate that, but it sure was fun trying to maximize that number.

    Where do you find this profile chart you guys are talking about? Is it in the Hunter/Coggan book? (And I know not to get too uptight with numbers outside of my category range).
     
  11. Meek One

    Meek One New Member

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    You don't have to sprint if you are 10km ahead of everyone else! :D
     
  12. velomanct

    velomanct New Member

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    The pros with FTP/20 min power in the upper 300s are definitely the small climber guys. At my size, 6'2" 178lbs, 350watts 1hr power barely keeps me alive in road races with 1/2s. I've concluded that I would need to put out over 400w average to solo off a 3 field, I could never do that. I consider myself a crappy tt'er, maybe I am just really not aero.

    Don't feel inferior at all. The ones that have big numbers have completely worked their butts off to get where they are. I've been in cat 3 road races where I was climbing at 500watts and getting dropped (2-3min climb). Racing is anything but easy and it takes a crapload of motivation and effort to be something.

    As far as 5 second numbers, you are all roadies. Your legs don't know explosiveness. Ya got to train that. Look at what trackies do. You roadies have a lot of improvement to make if you focused on 5,10, 30 second power.
     
  13. acoggan

    acoggan Member

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  14. joemw

    joemw New Member

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    Age: 27
    Category: 1
    Weight in pounds: 152
    Years you have been training seriously: 2.5
    Avg weekly training hours: 15-20
    Using a Powertap

    Best power in
    5 sec: 1320 AP
    1 min: 765 AP (uphill)
    8 min: 454 AP (uphill)
    17 min: 417 AP (uphill)
    40 min: 391 NP (circuit race with a ~ 1:30 climb on a ~ 3:30 circuit)

    Four of the five were done while fresh. The 8min number came about in a semi-fresh effort, that is, in the stage 3 TT done 7hrs. after that morning's stage 2 road race at the Joe Martin Stage Race.

    Solid power numbers, but I figure even if I were more race savvy, I need another 5-10% tacked on to my FTP to be a contender at NRC stage races.
     
  15. Piotr

    Piotr New Member

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    Age: 40
    Category: 3 (US)
    Weight: 119 lbs (54 kg)
    Years training: 3 (after a 10 year break - 4 years before that)
    Weekly Training hours: 8-13

    Best powers from my MMP curve (using Powertap):
    5s: 911
    1m: 461
    5m: 304 AP, 314 NP
    20m: 250 AP, 257 NP
    60m: 225 AP, 241 NP (never tested)

    MAP test: 350 W last minute average (est. FTP 260 W?)

    Note: I may have a problem focusing and pacing during long efforts.
     
  16. jdc64

    jdc64 New Member

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    Age- 21
    Cat- 3
    Weight- 70-71 kg
    Years Training- Just started cycling about a year ago (did another sport in high school)

    5 sec- 950 watts
    1 minute- 575 watts
    5 minute- 490 watts AP
    10 minute- 444 watts AP / 450 NP
    20 minute- 429 watts AP / 430 watts NP (TT)
    30 minute- 407 watts AP

    Powertap Pro and SL

    My strengths are pretty clear. I have no explosive power at all, at all. Big engine and threshold. Yes, I promise these numbers are honest, before anyone posts a scathing reply.
     
  17. velobob

    velobob New Member

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    I am guessing that you have solo'd off the front to victory in more than one race! With those numbers I'd think you will be a cat 1 in no time.
     
  18. NomadVW

    NomadVW New Member

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    Well, at least you knew someone was going to say it when you post numbers in the "domestic/international pro" dividing line. Enjoy!
     
  19. PSUcycling

    PSUcycling New Member

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    Age: 25
    Category: US cat1
    Weight in pounds: 145 (66kg)
    Years you have been training seriously: 4
    Avg weekly training hours: 12-15

    Best power in
    5 sec: 1150w
    1 min: 575w
    5 min: 370AP 425NP
    20 min: 330AP 350NP
    60 min: 300AP 330NP (from 75min effort)

    SRM Pro.

    all numbers all pulled from races, no testing.
     
  20. Piotr

    Piotr New Member

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    Updated:
    Weight: ~122 lbs (55 kg) :eek:

    Best powers from my MMP curve (using Powertap SL):
    5s: 961
    1m: 461
    2m: 379
    5m: 309 AP, 314 NP
    20m: 258 AP, 272 NP
    60m: 233AP, 241 NP

    The 60 min result was achieved in a 1+ hr hillclimb finishing at 8750' (2670m). At 4.3 W/kg it was not good enough for top 10 with the local Cat. 3's. Would've been good enough for 5th with Masters 35+.
     
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