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2020-04-20 7:15 AM
in reply to: kloofyroland

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2000100010010010010025
Middle River, Maryland
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Subject: RE: Chasing 4.0 watts/kg in 2020

Nice work.  I just came off a three week training block and did a virtual race on Zwift with some good results.  I'll probably give a test a go next month...Sufferfest has a new ramp test which is a lot less painful than their 4DP one.



2020-04-20 12:36 PM
in reply to: jmhpsu93

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Master
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2000500100100
Los Angeles, CA
Subject: RE: Chasing 4.0 watts/kg in 2020
Thanks! Looking forward to seeing your results. What's the new ramp test from Sufferfest like?
2020-05-23 3:28 PM
in reply to: kloofyroland

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Master
2702
2000500100100
Los Angeles, CA
Subject: RE: Chasing 4.0 watts/kg in 2020
Test results:

Maximum sub-anaerobic capacity 3m power: ~267watts (+3)
Maximum aerobic 5m power: 267watts (+6)
Functional threshold 20m power: ~236watts (+7)

Weight: 144.8lbs=65.68kg (-1.2lb)
Power to weight ratio: 3.41watts/kg (+0.14)

Jorge's Plan Calculator = 3.51watts/kg (+0.16) using 3m power and 3.44watts/kg using 5m power (+0.09)

Maybe I failed during the 3 minute interval as to thinking I needed to save my legs for the upcoming 20 minute interval test in the same workout. I was certain I was pushing harder but I ended up averaging 20.3mph.

Either way, it may be possible I'm just better at pushing the effort and holding it on longer intervals, hehe.
2020-05-30 9:40 AM
in reply to: kloofyroland

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2000500100100
Los Angeles, CA
Subject: RE: Chasing 4.0 watts/kg in 2020
Did my first week of over under vo2max intervals. This training block is gonna be pure death! O_O
2020-06-01 4:01 PM
in reply to: kloofyroland

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2000100010010010010025
Middle River, Maryland
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Subject: RE: Chasing 4.0 watts/kg in 2020

Originally posted by kloofyroland Did my first week of over under vo2max intervals. This training block is gonna be pure death! O_O

Yes - those are quite difficult, depending on the over/under ratio and total length.  I find nine minutes 2' @105%, 1' @ 95% x 3 just painful enough to hurt but not totally fry me.

2020-06-05 10:06 AM
in reply to: jmhpsu93

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Master
2702
2000500100100
Los Angeles, CA
Subject: RE: Chasing 4.0 watts/kg in 2020
Originally posted by jmhpsu93

Originally posted by kloofyroland Did my first week of over under vo2max intervals. This training block is gonna be pure death! O_O

Yes - those are quite difficult, depending on the over/under ratio and total length.  I find nine minutes 2' @105%, 1' @ 95% x 3 just painful enough to hurt but not totally fry me.



Yeah, nasty but effective stuff. I did 3x15 minutes at similar intervals this week and those nearly fried me to deah man. So glad next week is recovery week, hehe.


2020-06-29 2:08 PM
in reply to: kloofyroland

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2702
2000500100100
Los Angeles, CA
Subject: RE: Chasing 4.0 watts/kg in 2020
Recent test results:

Maximum sub-anaerobic capacity 3m power: ~276watts (+9)
Maximum aerobic 5m power: 270watts (+3)
Functional threshold 20m power: ~244watts (+8)

Weight: 146.0lbs=66.22kg (+1.2lb)
Power to weight ratio: 3.50watts/kg (+0.09)

Jorge's Plan Calculator = 3.60watts/kg (+0.09) using 3m power and 3.50watts/kg using 5m power (+0.06)

Those V02max intervals paid off!
2020-08-04 10:43 AM
in reply to: kloofyroland

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McAlester, Oklahoma
Subject: RE: Chasing 4.0 watts/kg in 2020

Here is my progression in power training:  

Date              FTP       W/Kg
4/09/20       331         4.3
2/26/20       321         4.2
1/15/20       315         4.1
4/12/19       302         3.9
4/03/19       308         4.0
2/17/19       297         3.9
1/21/19       281         3.6
6/11/18       292         3.8
1/17/18       268         3.5
 
  4.9% improvement form 2018-2019
12.1% improvement from 2019-2020
   5.1% Improvement Year-to-Date
 
I guess my goal is going to have to be at 353 PFT when I test in January of 2021 to hit 12.1% improvement. That would put me at 4.6 W/kg.  I am not sure if I will make it.  We will see how things shape out this year.
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