Cycling Program v3.0 - 2010 - 2011 (Page 17)

Flagstaff30 - 2010-11-21 5:09 PM
The trainer-specific tires that Continental and a few others offer are pretty nice.  I can get away will less roller pressure, and after a year of use, there's no visible wear.  Of course you can't use these outside, so you want a dedicated bike or wheel for trainer use.

rreischl - 2010-11-22 10:47 AM

It's kinda late to be asking this, but are those of you with aero bars riding with them for your sessions?

Renee

rreischl - 2010-11-22 1:47 PM

It's kinda late to be asking this, but are those of you with aero bars riding with them for your sessions?

Renee

rreischl - 2010-11-22 2:47 PM

It's kinda late to be asking this, but are those of you with aero bars riding with them for your sessions?

Renee

mrpetey - 2010-11-22 9:20 PM I've got an Ascent Fluid 2 trainer.   It seems the power curve hasn't been published.  Would it be best to just use the KK power curve formula or just go by HR?

rreischl - 2010-11-22 1:47 PM

It's kinda late to be asking this, but are those of you with aero bars riding with them for your sessions?

Renee

smarchildon - 2010-11-23 3:13 PM

I am in my aero bars as much as possible. 

I encourage folks to try work out in them as much as you can.  Start slow and build up the minutes if it's something you need to adjust to.  You'll be much happier come spring (for those who will be riding inside for the winter) if you do.  Last year, I spent a fair amount of time training in aero in the winter but with my head down (not thinking about it really) and come spring, my neck was aching for a couple of months while adjusting.   

marcag - 2010-11-25 8:41 AM Thanks Jorge,

one thing that caught my attention

"I estimated her CP before the race was at 230w though on her racing wheels it tends to be ~5w lower"

Why would it be lower due to wheels ?

GoFaster - 2010-11-24 2:28 PM Very interesting read Jorge - thanks for posting.  Really makes me realize I need a lot of work to boost my CP and watts/kg!!

trix - 2010-11-25 7:42 PM question regarding the FTP test.

here are my results from this week:

20 min = 261 watts
3 min = 363 watts

so based on regression analysis my current FTP is 243....reason why i ask is i tested 2 months ago and i was at 240...during that time i have ridden 2 x 20' (3' rest) @ 240 if felt lets say comfortably.  my last race (oly) i rode at 233w to make sure i conserve for the run, probably could have hit 240.....seems a bit low i guess, expected to be at 250 or so....is my calc correct then?

the 261w 20' test was a hard effort though.

GoFaster - 2010-11-25 9:49 AM
To followup on my own post.  Jorge, do you find that to ride a 2:30-2:40 bike split at 1/2 IM distance, you need to have your watts/kg in the 3.7-3.9 range, is it a good target?  I know that both Timberman and Mosseman are hilly courses, and if I race Muskoka next year it would be similar.  I've learnt how important Cda numbers, and wouldn't discount them, but I'm just looking to figure out what kind of power one needs to reasonbly expect to push to achieve these bike splits.  Based on the write up it appears you want to keep power in check at around 78-80%, which for someone like me = slow bike split with my current watts/kg.

Thanks.

JorgeM - 2010-11-25 9:46 PM

that's a tricky question; as you know in tris what really matters is W/CdA as opposed to W/Kg. That said, in my experience and considering a less than spectacular CdA then, yes, you need a higher W/Kg to get closer to the 2:30/56 miles mark (depending on the course). Something around 2.9 to 3 w/kg for 56 miles should get you in the ball park with a descent CdA.

For reference some data from my athletes:
Tman  - 2:30hr - CP ~265w (4.16w/kg), 194w 0.75IF (3.04 w/kg)
Tman - 2:33hr - CP ~220w, (3.78w/kg), 173w, 0.76IF (2.97 w/kg)
RI 70.3 - 2:27hr - CP ~260w, (4.02w/kg), 204w, 0.78IF (3.16 w/kg)
Muncie - 2:30hrs - CP ~200w, (3.65w/kg), 161w, 0.80IF (2.95 w/kg)
FL70.3 - 2:22 hrs - CP ~285w, (4.18 w/kg), 231w, 0.82IF (3.37 w/kg)
Cancun - 2:25 - CP ~270wm (4.2 w/kg), 210w, 0.80IF, (3:34 w/kg)
Mooseman - 2:38hr - CP ~310w (4.3w/kg), 230w, 0.74IF, (3.06 w/kg)

JorgeM - 2010-11-25 8:07 PM

How much have you trained since Miami man? That could account for some drop. Also based on your results, it seems similar to others your ability to generate more power over a short duration (more anaerobic dependent, AWC) is greater of what you can generate for sustainable power over long durations.

This means you can certainly bridge the gap and get your 20MP closer to your 3MP hence 265-270w can be a good and realistic goal to pursue for the next 12+ weeks.

JorgeM - 2010-11-25 7:57 AM

I am not sure why to be honest, I read somewhere a while back it has to with the PT calculating power at the hub that certain wheels can cause it to read lower.

Flagstaff30 - 2010-11-26 7:14 PM
There's a few percent difference between crank-based power devices such as an SRM or the Quarq and the Powertap.  It's basically drivetrain loss.  Maybe that's what you're remembering?  Any difference between one powertap wheel and another would be an issue of calibration error. Saris claims accuracy +/- 1.5%, so if you happened to have a pair of powertaps on opposite edges of that window, you might be seeing a 5 - 10 watt difference.  There's something known as a "stomp test" that people sometimes do to see if their powertap is calibrated correctly.

GoFaster - 2010-11-26 8:02 AM

So here's my next question.  I think that over the course of the next 10 months I should be able to improve my watts/kg by 20-25% (currently 3.1) which should get me where I want to be.  I assume no weight loss because I'm as light as I want to go, so this increase has to come strictly from power increase.  Is this a good goal, or perhaps too aggressive?