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How common is 300w for an hour?

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How common is 300w for an hour?

Old 02-19-21, 11:04 AM
  #126  
TheKillerPenguin
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Originally Posted by topflightpro View Post
East Coast Watts.
I am starting a petition to rename the East Coast to Beast Coast
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Old 02-19-21, 11:39 AM
  #127  
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Originally Posted by TheKillerPenguin View Post
I am starting a petition to rename the East Coast to Beast Coast
I am liking this naming competition a lot. West Coast to Best Coast.
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Old 02-19-21, 12:23 PM
  #128  
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I'm going to start a punk band called East Coast Watts

I am impressed that this thread hit 6 pages.
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Old 02-19-21, 01:57 PM
  #129  
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Ooooo, ooooooooooo, good news. Next Zwift ride I update my weight. Neener neener, minus 1kg for me! The Withings is moving in the right direction! Yesss.............

Or I could just cheat, lol.

Might have to do with not drinking 450cal of red wine every night now. Now, La Croix. Red wine just Fri/Sat night. Dry the others. Better recovery/rest also since no alcohol on nights after HIIT. Right now my pattern is HIIT during the week on shorter rides and weekend has easier/longer rides.
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Old 02-19-21, 04:07 PM
  #130  
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Zwift ramp test just said 303 (at 72kg) and Xert tells me 327 most recently. I did Alpe du Zwift at 287 (felt like high tempo) for 48 minutes.

Iím 45 now and I was a cat 3 when I left the US for Scotland 5 years ago. Iím a 3 over here now. I won some 3/4 races in the states and club races and Iíve podiumíd a couple 3/4s over here. UK fields are full and stacked and I donít feel nearly as strong (maybe thatís Father Time too).

To TMonkís point, Iím broader shouldered than teammates, some of whom look like their hips are almost wider than their shoulders. My sprint isnít great, and sometimes I get intimidated by the competition. All this is to say, you could do a lot better or worse than me with 300w, so hard to say how prevalent it is.
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Old 02-19-21, 04:10 PM
  #131  
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Originally Posted by burnthesheep View Post
Ooooo, ooooooooooo, good news. Next Zwift ride I update my weight. Neener neener, minus 1kg for me! The Withings is moving in the right direction! Yesss.............

Or I could just cheat, lol.

Might have to do with not drinking 450cal of red wine every night now. Now, La Croix. Red wine just Fri/Sat night. Dry the others. Better recovery/rest also since no alcohol on nights after HIIT. Right now my pattern is HIIT during the week on shorter rides and weekend has easier/longer rides.
If you make a Fitbit account. Sync your Withings Healthmate account with Fitbit and sync your Fitbit account with Zwift, it will automatically update your weight every time it takes a measurement (or at least once every day you take a measurement). Not as good as the old days when Withings used to directly sync with Zwift, but a small step in the right direction.
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Old 02-19-21, 04:52 PM
  #132  
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Originally Posted by cmh View Post

I am impressed that this thread hit 6 pages.
It's winter in a pandemic. What else are we going to do?
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Old 02-19-21, 04:57 PM
  #133  
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Originally Posted by cmh View Post
I'm going to start a punk band called East Coast Watts

I am impressed that this thread hit 6 pages.
Beast Coast Watts
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Old 02-19-21, 07:54 PM
  #134  
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Originally Posted by himespau View Post
If you make a Fitbit account. Sync your Withings Healthmate account with Fitbit and sync your Fitbit account with Zwift, it will automatically update your weight every time it takes a measurement (or at least once every day you take a measurement). Not as good as the old days when Withings used to directly sync with Zwift, but a small step in the right direction.
It tracks weight, fat, and muscle to my Trainingpeaks account.

But I have that chart beside my chart of KJís per week.
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Old 02-20-21, 06:41 AM
  #135  
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Originally Posted by rubiksoval View Post
I know of one 19ish year old Cat 4 with well north of a 300 watt threshold (he recently did 400 for 20 minutes at ~170 lbs), but he won't be a cat 4 for very long. Or a 3, either.

I'd say a good number of the local cat 1/2s that are 160 lbs+ can do it, but there are also a good number of Cat 2/3s in the 145-165lb range that can't. All the good cat 1s I know can do it easily, and for multiple hours (one did it for four hours a couple of months ago, another just did 325 for 4 hours; pretty big exceptions).

So no, I'd say it is most definitely not common in the least, especially in the lower categories. Easily verifiable on Strava.

But everyone is faster on the internet...
400 for 20 minutes. I canít even. So strong.
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Old 02-20-21, 06:47 AM
  #136  
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Originally Posted by nslckevin View Post
I think it's a lot less rare than people think. I know plenty of guys who can do 300W for an hour and plenty of them are in their 40's and 50's. The local young hot shot p/1/2 guys here in NorCal would be north of 350W. (for guys who are say 60-70ish kg)

Here is a good example. Mt. Hamilton out of San Jose. Part of the annual Mt. Hamilton RR. It's 18 miles of climbing but has two short descents that will lower your average power. Still, tons of guys over 300 watts for this climb. Not to mention that they still have more than 40 tough miles to the finish.

Personally, I looked through my Strava and found where I averaged 300W for 2:30 at age 56.
Yeah, but youíre who you are. Not normal.

EDIT: Reread and thought this sounded nasty. Not intended that way, just thought I would point out that youíre on a pretty special level.

Last edited by Yep; 02-20-21 at 07:55 AM.
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Old 02-20-21, 06:49 AM
  #137  
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Originally Posted by rubiksoval View Post
At that altitude, was there significant altitude-induced power loss happening over that last hour plus?
Google him. Heís international caliber.
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Old 02-21-21, 12:00 PM
  #138  
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Originally Posted by TMonk View Post
I have heard a lot of good things about them! Thanks for the testimony.
They are great. I bought gen 1 and they required tweaking and calibration, but a great value and worked. I didn't like the pods on the Vectors. They use the Keo (not Shimano) cleats.

Last edited by Doge; 02-21-21 at 06:27 PM.
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Old 02-21-21, 06:25 PM
  #139  
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Originally Posted by gsteinb View Post
make it 3% then, or 5%. The point is that as long as your numbers are consistent their absoluteness isn't very important.
For bragging it kinda is.
Maybe James here is really 70# (with bike being half of what Phil is with bike).
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Old 02-21-21, 06:48 PM
  #140  
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Originally Posted by Doge View Post
For bragging it kinda is.
Maybe James here is really 70# (with bike being half of what Phil is with bike).
I've zero idea the context for that or the original intent of the post. I looked up the dude's name and it's a pro rider for Israel Startup. My guess is that they have a dual sided meter that for some reason is reporting zero for the other side.

Not related to that, but around here we're starting to see idiots posting e-bike rides to normal bike Strava with silly KOM's. And some have a power meter somehow on it showing next to zero watts. I'm guessing if that gets to be big, it'll ruin Strava segments for good.

Also, folks are getting super bored. Some guys who ride the in-town weeknight ride and ride pretty well put up some new super stupid segments through my part of town recently. Both through lights. I know those dudes, and know those lights. That light don't change unless a car trips it from the neighborhood, and no car is there 99.9999999% of the time you go through there. I'm ignoring it all.
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Old 02-21-21, 07:12 PM
  #141  
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Originally Posted by burnthesheep View Post
I've zero idea the context for that or the original intent of the post. I looked up the dude's name and it's a pro rider for Israel Startup. My guess is that they have a dual sided meter that for some reason is reporting zero for the other side.

Not related to that, but around here we're starting to see idiots posting e-bike rides to normal bike Strava with silly KOM's. And some have a power meter somehow on it showing next to zero watts. I'm guessing if that gets to be big, it'll ruin Strava segments for good.

Also, folks are getting super bored. Some guys who ride the in-town weeknight ride and ride pretty well put up some new super stupid segments through my part of town recently. Both through lights. I know those dudes, and know those lights. That light don't change unless a car trips it from the neighborhood, and no car is there 99.9999999% of the time you go through there. I'm ignoring it all.
When my kid was a minor, if he posted those things, well, he didn't. Please to say he mostly does not now. The eBikes are a much bigger safety issue locally (Beach connecting the OC to San Diego) and esp. with the surf boards.
Legislation is coming and I expect they will not like it.
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Old 02-23-21, 07:05 AM
  #142  
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Originally Posted by burnthesheep View Post
I Same for 60kg folks on Zwift. Can't trust it.
I can race at or below 60kg. I was as low as 125 in 2019.
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Old 02-23-21, 07:15 AM
  #143  
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Originally Posted by gsteinb View Post
I can race at or below 60kg. I was as low as 125 in 2019.
I should have qualified that by stating folks flying around Watopia like possessed apparitions at 40mph up mountains. I think some folks cut their weight big time to get more xp and elevation faster than possible otherwise.

Canít really fake your weight in real life to the smaller. Haha.

Surely there are tiny folks on there though.
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Old 02-23-21, 07:53 AM
  #144  
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sizeist
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Old 02-23-21, 08:22 AM
  #145  
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Originally Posted by Doge View Post
They are great. I bought gen 1 and they required tweaking and calibration, but a great value and worked. I didn't like the pods on the Vectors. They use the Keo (not Shimano) cleats.
I've never heard of Assiomas requiring tweaking and calibration. Prior to the auto zero function, you just performed a zero offset like any other PM. What kind of tweaking are you talking about?
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Old 02-23-21, 04:04 PM
  #146  
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Originally Posted by jadocs View Post
I've never heard of Assiomas requiring tweaking and calibration. Prior to the auto zero function, you just performed a zero offset like any other PM. What kind of tweaking are you talking about?
I got my reservation code in Aug 2015. I got the bePRO (#771-00) Ä 749,00

At that time you had to index them to a sticker on the crank. That was over 5 years and I only did it 2-3 times, so I don't remember details. It was shipped with the stickers and tool shown.


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Old 02-24-21, 09:40 AM
  #147  
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My understanding is that the math formula used to get your FTP from a 20 minute test is supposed to be representative of what you should be able to do over an hour. But It doesn't seem right to me. The last FTP test I did on Zwift, on rollers with a power tap hub I averaged 330 watts for 20 minutes. But there is no way I could hold 300 for an hour. I've done a few A races on Zwift and I'm like dying at 3.5kg/w and I'm looking at everyone else around me at 4.5 and 5kg/w and then just watch them ride away in the virtual distance.

Perhaps doing a 20 minute test on the road would be more realistic IDK.
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Old 02-24-21, 10:56 AM
  #148  
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Typically, indoor power numbers are 10-15% lower than outdoor numbers.
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Old 02-24-21, 11:40 AM
  #149  
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Originally Posted by topflightpro View Post
Typically, indoor power numbers are 10-15% lower than outdoor numbers.
Concur if the rolling resistance is lower on the trainer than it is outside. You don't get any benefit from inertia (aka real road feel). However his 20 min result was indoors so any estimate (time/duration) as a result of that should also apply indoors. In other words it wasn't an outside 20 min estimation. Personally, I skip all ramp and 20 min estimations and set my zones off my outside one hour power (deliberate TT effort, not riding around with micro recoveries). Now my trainer definitely does not have the same rolling resistance as outside, so you are right about the 10%-15% difference. It does make me work harder and I consider that a good thing.
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Old 02-24-21, 11:56 AM
  #150  
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Since this came up, I say that unless you do events where it would be really useful to know your hour power......it isn't really worth messing with.

Do a few benchmark efforts around the time durations of workouts you might want to do, then take off some % to be able to do the sets. Then adjust the workouts as necessary.

20min for many folks way over estimates things. But can be a perfectly fine gauge if you want to know what power to do your 8min sets or 9min under/over sets at, for example.

Just IMHO.

To address the above about doing 330w for 20min and dying in a Zwift race, sounds to me maybe you weigh more than the other competitors doing more w/kg. Just a guess. If so, for now, tailor your events to flatter stuff where your power shines through and the skinny boys on lower power have a harder time.

The thing about some of the figures floating around out there too that rubs me as funny is when the 20min versus hour figure gets wildly lower than 10%. The old 5% is if you do the actual wringer warmup for the 20min test that nobody does right. 10% for many folks seems right. 30% of my 305w 20min best would be about 275 or so. I can do that, now. It's in my Trainingpeaks that I did.

If your hour seems impossible at even 10% reduction....I'd say it's something to look into.

As for the indoors/outdoors thing, I find that power loss is if you're talking longer indoors efforts. Like 20min and longer. Under 20min, or in sets with enough rest, I feel I can cool off enough to go again. It's when performing at top level indoors for loooong periods the heat just doesn't dissipate enough due to no rest intervals. Outdoors, the volume of air is just so great that doesn't come into play.

So, IMO, I'd say no.....my 20min indoors is not lower than my outdoors. It's just short enough the heat accumulation doesn't kill it. The advantage indoors on 20min is you don't have to find a route where you can put out a super steady power for 20min straight. I don't live near big climbs. Shoot, many country roads here have stops or lights after 5mi at most.
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