Power questions

I can comment on 1 and 2:

1)  Those different power readings create your "power curve" - a distribution that gives you some idea about your different types of fitness related to cycling, and can also give you some insight into your strengths and weaknesses should you want to explore cycling as a discipline.  I would say in general the quicker intervals don't mean much to triathletes.  And unless you've done some intervals specifically designed to max-out those shorter intervals, I doubt they're accurate for you anyway.

2)  The Trainer Road 20' test protocol has you do 20' WU with three 1' intervals at and above threshold spaced at 10-15' marks, then a 5' test, then a 5' rest, then 20' all-out, and then cool down.  It HURTS.

This is a start for you:  http://alex-cycle.blogspot.com/2008/05/the-seven-deadly-sins.html

If the goal is to average x watts for a race, I would expect to be very close to x on most sections.  But steep hills I would expect to be a little over x (but preferably still below FTP unless very short & steep).  On downhills, I would coast once I hit maybe mid-high 30s mph.

I would never abandon power and use HR.  However, I may abandon power (or HR) and use RPE.

Originally posted by nc452010 If there is a source I should go to (to do my own research), feel free to point me in that direction. 1. What are the advantages/disadvantages of using 3 sec., 5 sec. 30 sec. (other?) power readings? 2. Let's say I'm going to try to do a 20' test, next week. Can someone point me to a method that is widely accepted? I don't know exactly when to start the test......which data to track (see Q # 1), etc... 3. Let's say I've accomplished step 2 and determined my FTP is 215. My goal is to ride my HIM bike leg at (____%) of FTP. The numbers are ridiculously low (eye opener) when I am descending and pretty darned high (higher than I would have expected) when I climb. I have set a data field to track % of FTP. I'm using the default setting for FTP right now, so the actual # (in my head) doesn't matter, currently. But, let's assume 215 is correct and 172 = 80% of that (we don't have to assume that part! ). How do you manage hills? Do you allow yourself a certain margin for a certain amount of time (to go over that)? What have YOU done, in this scenario? 4. What would have to be present in a bike course/race for you to abandon power and use HR? This will probably spark more Q's! Thanks

#2 See this (http://support.trainerroad.com/hc/en-us/articles/201794984-20-Minute-vs-8-Minute-FTP-Test) for an example of the typical 20' test.  About the dual 8' test, I don't know anyone that's done it.

There's also Critical Power which I like because its based on two (or more) tests intervals and not a % of a single test.  It can be interesting to see the changes in the two tests over a training cycle.  BT has a calculator here with the test descriptions: http://beginnertriathlete.com/discussion/training/cycling-zone-calc.asp

#3 & 4 were covered above by others with more experience!

I read OP's #1 question to be about the head unit readout, not the power curve, although that may be the question which you answered.   If the former, it's really just a question of smoothing out the display so it does not jump around erratically, the longer intervals will be smoother.

#2, not sure there is a consensus (in fact confident there is not).   Some say only 1 hour outside is accurate.  Others use 20' with a 5' blowout.   Others use 20' one day and 5' a few days later.   Whichever you choose, be consistent so you can track it.   Anything short of an hour is an estimate anyway so mathematical precision isn't necessarily required. 

#3 the "conventional wisdom" is to smooth out the entire ride so your Variability Index (VI, by dividing normalized power by average power) so that the VI is close to 1.0.  Flat course should be about 1.0.   On a hilly course my VI can be 1.10 or more.   Theoretically a high VI can have some effects later on the run.  

#4 Unless race was super hot or hard and everything has fallen apart, I'd never completely abandon power, but I'd use it in conjunction with HR.  I.e. I wouldn't keep trying to hit power numbers at a HR that I know I couldn't sustain

Re-reading it, I agree.  Oops. 

Actually, from a training standpoint, I think your question is also an important one, when addressing what to do with all this info?

*Coggan. Know it was an autocorrect, but not sure someone who doesn't already know the name would get it.