Power Mentor Group with Shane & Marc - Closed. (Page 23)

Wow, thanks Marc!  I've been looking at that silly CP chart for a long time and had figured some of those things out, but I was missing a lot!  In fact, I really had no idea what that red curve was and that was one of those things that was driving me crazy, as I was sure it meant something.  Really good information to know....and to eventually play with and see if I can hit those numbers.

1.236 so Sprinters for me.

Marc, cool explanation of the CP curve, thanks.

Busy day yesterday and finally was able to do my 20' test in the evening, tried my best to hold 223W.  Result was 221W and CP calc's out to be 209W (258, 221).  Ratio is 1.167 and will go with group 3 workouts.

I'm going on a biz trip T-F this week so won't be able to get in any workouts until the weekend.

Thanks, I was cooked man, dinner from 4 hours earlier was at my throat!  Just look at my 1minute of recovery right after the test, I could barely pedal!  From about 6' to 12' I was having some serious doubts about finishing then something clicked and I got my mojo going again.

At the 17' mark I tried to push +230W but after 30" I knew there was know way I could hold it, so I "recovered" and really focused on the next minute or so to hold 225 then went for it on the last minute.

Again I felt stronger down on the aerobars than I did sitting up and did the test at least 70% on the AB.

I'm going to consider myself part of the injured group for the rest of this week.  I've got my CP calculated from previous testing and will try to fit in new testing as soon as I'm able, but although my body doesn't feel too bad, my HR is a mess.  30min on the trainer last night, pedaling at a warmup wattage and my HR was higher than HIM level - I just can't manage any reasonable effort levels at the moment.  Saw a doctor this morning, and he's telling me I've likely got another week before I clear this out of my system.

Not using GC, but these are the overlays of my 2012 curve vs by 2013 curve.  Summer of 2012 I was just focusing on road racing.  FTP was higher, as well as 1' power.

(2012_2013 Curve.bmp)

Combination of 2 things.  

1.  My long term power doesn't translate well from my shorter efforts.  I know this, and I account for this in racing.  80% of FTP for a HIM is pushing it for me.

2.  Most of my long training rides are with a group, and on terrain where it's hard to keep constant pedal pressure.  Lots of coasting, or noodling around at regrouping areas waiting for others.  It makes a big dent in my 2+ hour power efforts (as far as what shows up on the power curve), but not something I'm really concerned about.  

I've only done one road race with power since getting my quarq last year.  Everything else was done on 404's instead of my PT training set (can't use disc cover in road races).  I've done road races anywhere from 1:45 to 5+ hours.

There really is no way to estimate power requirements unless you know the course and who is racing with you.  There is one thing for sure...it's never steady.  You can roll around in the peloton at 25 mph while pushing maybe 130 watts.  Or you might be the one up front driving the chase at 290 watts.  Attacks are generally made on the hills where you can expect to push 200% of FTP for up to a minute...and once gaps are made, the foot might come off the gas a bit.

Here's the only power file of the one road race I have data on.  Ignore the elevation datat as it seemed to stop working after 2 laps.  It was a 12 lap course of about 3 miles and 200 feet of climbing in each lap.  There are 3 hills in each lap, but only one hill was long and steep enough to make a break and that's where all the "action" happened.

This race wasn't typical though as we broke away into a group of about 7 after 3 laps.  Then me and another guy broke away again for one lap...then I got dropped by the eventual winner.  The field behind us was shredded, but I waited for one guy behind me and worked with him for 4-5 laps.  With about 3 laps to go, I attacked him and ended up somewhat cruising the last lap to take 2nd uncontested.

http://www.strava.com/activities/76350193

In general though, a power meter is somewhat useless during the actual race unless you're trying to make a bridge or going off solo.  Otherwise you are simply pacing yourself off other riders.