20 minute Time Trial with Power Meter (Page 4)
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2012-01-24 7:31 PM in reply to: #4009225 |
Master 10208 Northern IL | Subject: RE: 20 minute Time Trial with Power Meter colinphillips - 2012-01-24 7:26 PM BrianRunsPhilly - 2012-01-24 4:03 PM So should I stick to hilly courses? I know when we do group rides I'm usually one of the first to the top, but on the flats I'm average. My first test was Dec. 15 and gave me a FTP of 176. But I weigh 138 so the w/kg is 2.82. Yes. With your profile you should seek out the tris with the hilliest, nastiest technical bike legs that you can find. The flatter courses give the big guys an advantage. How about the Alpe d'Huez Triathlon, for example? And when he faces someone who's bigger and also has better Watts/kg? :p
(Yes, I know the answer to that one) |
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2012-01-24 7:31 PM in reply to: #4007625 |
Veteran 204 Massapequa, NY | Subject: RE: 20 minute Time Trial with Power Meter 215 was the average power for the 20' TT in case anyone was wondering. I guess that is not bad for my first effort ever with the TT and power meter. Thanks to all in this thread for an educational day on this. That wasnt easy by any stretch and of course i'm wondering if i could have gone harder already... |
2012-01-24 7:32 PM in reply to: #4007625 |
Master 10208 Northern IL | Subject: RE: 20 minute Time Trial with Power Meter Did you have to stay on the bike or you'd fall over? Could you have unclipped if you tried? |
2012-01-24 7:44 PM in reply to: #4009235 |
Master 2563 University Park, MD | Subject: RE: 20 minute Time Trial with Power Meter brigby1 - 2012-01-24 8:31 PM colinphillips - 2012-01-24 7:26 PM BrianRunsPhilly - 2012-01-24 4:03 PM So should I stick to hilly courses? I know when we do group rides I'm usually one of the first to the top, but on the flats I'm average. My first test was Dec. 15 and gave me a FTP of 176. But I weigh 138 so the w/kg is 2.82. Yes. With your profile you should seek out the tris with the hilliest, nastiest technical bike legs that you can find. The flatter courses give the big guys an advantage. How about the Alpe d'Huez Triathlon, for example? And when he faces someone who's bigger and also has better Watts/kg? :p In that case Brian will proceed to crush him on the run. |
2012-01-24 7:46 PM in reply to: #4007625 |
Veteran 204 Massapequa, NY | Subject: RE: 20 minute Time Trial with Power Meter i switched to an easier gear (big ring to small ring) with 3 minutes left for about 15 seconds before switching back, which ultimately was a dumb idea and lost time and power...i was gassed at the end and immediately had to stop pedaling...could i have done another minute? debatable. at that moment i was fearing an unecessary cardiac event in my basement in front of my wife and 2 mo. old son. so, yes, i think i went all out....in 6 weeks when i retest will i be able to go harder? man i hope so. coaching isnt cheap. |
2012-01-24 7:48 PM in reply to: #4009266 |
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2012-01-24 8:14 PM in reply to: #4009266 |
Pro 6582 Melbourne FL | Subject: RE: 20 minute Time Trial with Power Meter Dlyon - 2012-01-24 8:46 PM ... so, yes, i think i went all out....in 6 weeks when i retest will i be able to go harder? man i hope so. coaching isnt cheap. Good job in getting it done, welcome to the club. What's the over/under for the 5' test! I say +35W or 250W! |
2012-01-24 10:10 PM in reply to: #4009266 |
Master 10208 Northern IL | Subject: RE: 20 minute Time Trial with Power Meter Dlyon - 2012-01-24 7:46 PM i switched to an easier gear (big ring to small ring) with 3 minutes left for about 15 seconds before switching back, which ultimately was a dumb idea and lost time and power...i was gassed at the end and immediately had to stop pedaling...could i have done another minute? debatable. at that moment i was fearing an unecessary cardiac event in my basement in front of my wife and 2 mo. old son. so, yes, i think i went all out....in 6 weeks when i retest will i be able to go harder? man i hope so. coaching isnt cheap. That sounds about right, good job! And in 6 weeks you should not be able to go harder, but more powerful (or faster, if you prefer). That is enough time where you could start seeing some improvements. |
2013-03-06 11:07 AM in reply to: #4007848 |
Veteran 593 Mandeville | Subject: RE: 20 minute Time Trial with Power Meter slornow - 2012-01-24 9:37 AM I try to shift up or down a gear every couple of minutes just to mix things up with the cadence a bit. Small changes but it keeps it, for lack of a better word, interesting. What may feel "easy" at 2 minutes can be brutal at 18-19. Start off a little easier than what you think you can maintain and build over those first few minutes. Then steady. Over the last 2-3 minutes leave it out there. At 19:30 you should be leaking bodily fluids from at least 2 openings! Your choice on the openings....or maybe not? Randy
I am doing my three minute test today and my 20 minute test tomorrow so I have been doing some online reading for advice on approach. This is by far the most entertaining advice I have read to date. |
2013-03-06 11:31 AM in reply to: #4008002 |
Extreme Veteran 5722 | Subject: RE: 20 minute Time Trial with Power Meter Dlyon - 2012-01-24 10:21 AM LOL...ok at what FTP should i decide to forego posting my results? I dont want to lose a Pi$$ing contest before it starts!
It's simple. If less than 300watts, you are weak If less than 4.6 w/kg you are weak and fat Otherwise you are good to go on ST |
2013-03-07 9:17 AM in reply to: #4648597 |
Veteran 593 Mandeville | Subject: RE: 20 minute Time Trial with Power Meter My first 3 min test done yesterday at 278 watts. Go for my 20 minute today. I know some say to go in rested for these, but I have read and am in the belief that the key is to go into each monthly test in a similar fashion to the previous. For example, I do trackwork every wednesday morning and do a tempo run on thursday morning. This season, my testing will be done on wednesday afternoons (3 min) and thursday afternoons (20 min). Is it ideal, no, but either is working 40+ hours a week either. I'm gonna have to play with the numbers after my first 70.3 and see if my CP should be a tad higher, but for now, still learning. |
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2013-03-07 1:42 PM in reply to: #4649956 |
Subject: RE: 20 minute Time Trial with Power Meter LSUfan4444 - 2013-03-07 5:17 AM My first 3 min test done yesterday at 278 watts. Go for my 20 minute today. I know some say to go in rested for these, but I have read and am in the belief that the key is to go into each monthly test in a similar fashion to the previous. For example, I do trackwork every wednesday morning and do a tempo run on thursday morning. This season, my testing will be done on wednesday afternoons (3 min) and thursday afternoons (20 min). Is it ideal, no, but either is working 40+ hours a week either. I'm gonna have to play with the numbers after my first 70.3 and see if my CP should be a tad higher, but for now, still learning. If you're thinking about calculating your CP using a 3' and 20' test, then using it to pace a HIM, or to see what your HIM power is to recalculate your CP...I would suggest you read through this thread. http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=478853&start=1 Edited by tri808 2013-03-07 1:43 PM |
2013-03-07 3:07 PM in reply to: #4650554 |
Not a Coach 11473 Media, PA | Subject: RE: 20 minute Time Trial with Power Meter tri808 - 2013-03-07 2:42 PM LSUfan4444 - 2013-03-07 5:17 AM My first 3 min test done yesterday at 278 watts. Go for my 20 minute today. I know some say to go in rested for these, but I have read and am in the belief that the key is to go into each monthly test in a similar fashion to the previous. For example, I do trackwork every wednesday morning and do a tempo run on thursday morning. This season, my testing will be done on wednesday afternoons (3 min) and thursday afternoons (20 min). Is it ideal, no, but either is working 40+ hours a week either. I'm gonna have to play with the numbers after my first 70.3 and see if my CP should be a tad higher, but for now, still learning. If you're thinking about calculating your CP using a 3' and 20' test, then using it to pace a HIM, or to see what your HIM power is to recalculate your CP...I would suggest you read through this thread. http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=478853&start=1 Ditto. The testing is a good way to track progress. And a reasonable data point to use to START planning pacing for your HIM. How you translate that to longer durations (especially race sim workouts) should be a much bigger factor. |
2013-03-07 3:31 PM in reply to: #4650554 |
Veteran 593 Mandeville | Subject: RE: 20 minute Time Trial with Power Meter I have read Skiba's book and set up my training and racing zones and my power limits. I'm just saying that I will not "taper" for a field test. I know that my power numbers might be slightly skewed on the low side, but will see how that goes for my first 70.s based off the percentages he recommends (and what I have gathered from a former coach). If I get off and feel like I could have went a little harder, I might tweak my HIM race % up a little bit. |
2013-03-07 3:41 PM in reply to: #4650783 |
Not a Coach 11473 Media, PA | Subject: RE: 20 minute Time Trial with Power Meter LSUfan4444 - 2013-03-07 4:31 PM I have read Skiba's book and set up my training and racing zones and my power limits. I'm just saying that I will not "taper" for a field test. I know that my power numbers might be slightly skewed on the low side, but will see how that goes for my first 70.s based off the percentages he recommends (and what I have gathered from a former coach). If I get off and feel like I could have went a little harder, I might tweak my HIM race % up a little bit. Nobody tapers for a field test. Don't be lulled into thinking you are underestimating your power because of that. You are still taking a risk by basing your 70.3 off that test (might work, might fail spectacularly). Make sure you 'demo' it in race rehearsals unless your willing to let the race be your 'lab'. |
2013-03-07 4:19 PM in reply to: #4007625 |
246 | Subject: RE: 20 minute Time Trial with Power Meter I chime in every power thread and say "60 minute test"! You'll know yourself just a little bit better when its over. |
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2013-03-07 7:18 PM in reply to: #4650809 |
Veteran 593 Mandeville | Subject: RE: 20 minute Time Trial with Power Meter JohnnyKay - 2013-03-07 3:41 PM LSUfan4444 - 2013-03-07 4:31 PM I have read Skiba's book and set up my training and racing zones and my power limits. I'm just saying that I will not "taper" for a field test. I know that my power numbers might be slightly skewed on the low side, but will see how that goes for my first 70.s based off the percentages he recommends (and what I have gathered from a former coach). If I get off and feel like I could have went a little harder, I might tweak my HIM race % up a little bit. Nobody tapers for a field test. Don't be lulled into thinking you are underestimating your power because of that. You are still taking a risk by basing your 70.3 off that test (might work, might fail spectacularly). Make sure you 'demo' it in race rehearsals unless your willing to let the race be your 'lab'.
Oh, no doubt. I've done a few 70.3s and two 140.6s before and haven't had any disastrous blowups, so I've got a pretty decent clue on pacing. I have a few race simulations (2) of shorter distances and a sprint to play with the percentages. I don't expect to have my power profile completely tuned in just a few months. 221w for 20 min bye the way. |
2013-03-08 4:27 AM in reply to: #4651064 |
Extreme Veteran 5722 | Subject: RE: 20 minute Time Trial with Power Meter LSUfan4444 - 2013-03-07 7:18 PM Oh, no doubt. I've done a few 70.3s and two 140.6s before and haven't had any disastrous blowups, so I've got a pretty decent clue on pacing. I have a few race simulations (2) of shorter distances and a sprint to play with the percentages. I don't expect to have my power profile completely tuned in just a few months. 221w for 20 min bye the way. Congratulations ! It's a tough workout. did you do it aerobars or sitting up ? Edited by marcag 2013-03-08 4:28 AM |
2013-03-08 10:17 AM in reply to: #4651269 |
Veteran 593 Mandeville | Subject: RE: 20 minute Time Trial with Power Meter All aero bars. My LBS owner (who offers alot of advice) suggested that I do 11 minutes in one direction, then turn around and do 9 the other so I get the conditions from both ways each time I test. I sat up to turn around, but thats it. |
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