Increase your Cycling Power over the winter = Faster times on 2009 (Page 18)

Hello Gang,

I still have the 5 min test to do either tonight or this weekend...  One thing I've noticed is that if I have the tv on just as background noise I still find myself drifting my attention to the game instead of focusing on what I should be doing.. only having the radio on is much better for me

I have done the first test and it went well, all hurting aside, but I botched the 5 min test last night.  My Garmin was reading really eratically and after about 10 minutes I decided that the  battery in the cadence/speed sensor must be dying.  I decided to scrub the workout (did another 10 min just for fun) to keep myself in good shape to do the test tonight.

When I downloaded the data from my watch I realized that my problem was forgetting to turn off the GPS receiver - Arghhh!!!

This is the results of the 20 min test Tues night:

I think the wattage shown is high by about 20 watts - this wattage is calculated using a watts/kph formula for a CycleOps Fluid2 and I am still working out some bugs with the software.  It gives me an average of 295 watts over the 20 minutes and I calculated an average of 278 by hand.  It is still only an approximate wattage using this method, but it does give me some consistent numbers for tracking my progress.

David

I did the 5 min. test this morning but still don't know the results (I started off way too hard so it'll be skewed) I'll get better but I've only ever done a 20 minute test and used that for my FTP.

With that said, where do I find your formula for determining my FTP? Or do you just use teh 20 min * .95 like I do?  Where does the 5 min test come into play?

I looked on this thread and on you blog but I don't see it.  I could be blind though

In term of your power as soon as you work out the bugs and get your avg for the 20 and the 5 min (when you do it) you can use it to calculate your FTP. it doesnt matter if it is off some watts, as long as you keep on using the same method (trainer, etc) it will work for you to make your sessions more efficient

Evening al

I was sick so I restarted week 2 last night.  I thought screw the HRM I wil leave it on the treadmill.  I just used my trainer power meter.  Well about 20 minutes into it my magnet slipped loose and I lost my PM.  I kept with it and peddle my off.  I got done and my was wiped.  Today I could feel it going up the stairs and conveyor systems.  It hurt evey place on my legs.

I really think that looking back: my HRM and my power meter is causing me to loose something.  The just pushing it factor is better.  I was so focused on watching the meters I was forgeting about legs and bike and trying to kick . 

later Joe

Anyone here with a fortius or a I-Magic? Lately, before I did the first power test, I was using 240 watts as my estimated power output. What I was doing was to create a new workout in catalyst for power/time. So I was doing something like, ride at 240 for 5 min then add a new route etc etc

This week when I made the power test I used a slope/time track instead of watts/time since I wanted to output as high as possible. I have no idea why but my average was under 200 for the 20 min test. But when I use watts/time I can keep riding at 240 and it's not that hard. Is there something I am missing here with the Tacx? 

Thank you in advance

...

How are you guys doing? Did you all complete the tests?

I am behind, but hopefully will do the test next weekend.  I finally got back on the plan since my cold over the Thankgiving holidays. 

I thought I missed something when I read about a 5 minute test, but realized that's for the power group.  Good

Did the 30 min hr test and thought my #s seemed really low, but I did the computations and did week 3 wo #2 following the #s and it seems right.  Tried to push a little to test the zones and had to back off to be able to finish. 

Thanks again for this program Jorge!  Gotta go get on my trainer now for wo #3 -- I have lots of room for improvement this winter.

Sorry to ask again Jorge - but any thoughts on my previous post?  Thanks.

Robert - I'm also riding an i-magic.  I did my first test based on power, but the subsequent workputs I've done on slope/time.  I had no noticeable difference for my power output between the two (270 based on power, 273 based on slope).

One thing I do notice is that if my slope is below 0.8 then I'm in virtual speed while riding in Catalyst, I take this to mean that my watts are not accurate either.  So, to compensate I ride at 0.8 slope for the easy parts (55-65%), bump it to 1.0 for the medium intensity settings, and up to 1.2 for the tougher sessions.  This way I avoid virtual speed and work for the power settings I expect to hit.

Hope this helps.

Gofaster, what kind of gear are you pulling?  I am riding in the mid 220 range and am getting right around 18mph for speed.  I am pulling a 42/15 in this range.

Joe