rbart4506

Select the section and hit CTRL+X to cut it out....

Creatre

Thanks to whoever asked that and rbart for the answer.

Finally got rid of my 10s of 900w that showed up when I did a wheelie starting a TT on a 15% grade. As cool as it was having a world-class/pro 1min power, it was not true to my actual power.

heckler

Just bought a ptap used from a fourm member. Fun to play around with and I am having fun screwing around trying to hit new personal bests every day.

For my fifth day with the wheel I hooked the bike up to the trainer (inside my hot garage on a humid day) and warmed up for 5 min then rode for 20 min as hard as I felt I could hold on a screen that didn't display power. Is the idea that 95% of that number is your FTP?

If that is the case I am confused because the second day I had the ptap I did a local group ride and have a higher 20 min number while riding in a pack of people with zeros added into the average. Should your 20 min be based on my gararge "test" or the best 20 min number I can generate under any condition?

Numbers below:
(Garage first then group ride day)
Peak 20min (255 watts):
Duration: 20:00
Work: 305 kJ
TSS: 36.3 (intensity factor 1.043)
Norm Power: 258
VI: 1.01
Pw:HR: 3.98%
Pa:HR: -2.63%
Distance: 6.185 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 191 635 255 watts
Heart Rate: 146 193 166 bpm
Cadence: 83 117 92 rpm
Speed: 16.6 30.9 18.6 mph
Pace 1:56 3:37 3:14 min/mi
Altitude: 231 231 231 ft
Crank Torque: 190 488 234 lb-in
Temperature: 82.4 86 84.3 Fahrenheit

Peak 20min (286 watts):
Duration: 20:00
Work: 342 kJ
TSS: 58.9 (intensity factor 1.329)
Norm Power: 328
VI: 1.15
Pw:HR: 8.46%
Pa:HR: 7.73%
Distance: 8.561 mi
Elevation Gain: 79 ft
Elevation Loss: 59 ft
Grade: 0.0 % (22 ft)
Min Max Avg
Power: 0 935 286 watts
Heart Rate: 150 194 179 bpm
Cadence: 20 111 89 rpm
Speed: 11.9 32.3 25.7 mph
Pace 1:51 5:03 2:20 min/mi
Altitude: 91 127 108 ft
Crank Torque: 0 1092 267 lb-in
Temperature: 82.4 84.2 83.7 Fahrenheit

shovelhd

I'd do a MAP test.

asgelle

https://alex-cycle.blogspot.com/2008/...adly-sins.html
https://alex-cycle.blogspot.com/2009/...ing-ftp-2.html

lennyk

I just replaced the battery in my yellow ptap computer,
forgot to adjust the date, did a ride yesterday and it came out as 2005
any idea how to change the date in the data ?
I checked the csv file but there is no date value in it.

thanks,

L

Specialized2k10

I just started trying to get a structure program going. I did a 30 min LT heart rate test the way Joe Friel stated in his Training with heart rate book. i have a question...

1. i know he said not to train with max heart rate. my max is 191 but the LTHR avg I got from the test was 165bpm. would this 25 bpm diff be normal or did i do the test wrong? i will do the test in a few weeks and recheck my numbers.'

2. im still learning how to make an actual training program, i was considering buying spinerval dvds to ride on the trainer. would spinervals help improve my performance or a still not well structured riding program?

caloso

1. If your max is 191, then 165 sounds like it's in the ball park for LTHR.

2. I've never used Spinervals -- I know a lot of folks love them for the winters, but you should be riding outside this time of year.

Specialized2k10

thanks Caloso. i got the same answer about spinervals. i agree about riding outside, so ill try to create a workout program for the summer and hope it provides good results.

shovelhd

Those are my exact numbers.

caloso

Check out the BF Workout Cookbook sticky at the top of the forum. I'm a big fan (well, that's not the right word, but you know what I mean) of ZCI's. They work better with a powermeter but I did them last summer with an HRM.

Specialized2k10

Caloso you have any tips about training with heart rate since you mentioned doing it for some intervals? Things I should avoid or how to get more accurate results. Thanks.

heckler

pro+ ptap, does the cassette get a spacer?

caloso

First thing is to establish a lactate threshold HR, which you've already done. Most of the interval workouts are based on functional threshold power, but you can use HR as a proxy for that, so if it says 108% FTP, try doing the interval at 108% of your LTHR. Keep in mind that the longer you're working, the higher your HR will be at a similar power ("cardiac drift"). I think this has to do with losing a slight amount of blood volume as you dehydrate, and your heart has to beat a little faster to push the same amount of RBCs to your tissues.

I've also found that the shorter the interval, the more I needed to focus on perceived effort and less on actual HR. It's hard to explain in words, but the more intervals you do, the better in tune you will be with how much effort you can maintain for the given time. So for example a 3 minute interval needs to be hard, not an all out sprint, but you need to push it. I'd call that an 8 or 8.5 out of 10. A 20 minute interval is going to be more like a 7 -7.5. A one minute interval ("Waterrocket interval") is 9.5-10. It HURTS.

shovelhd

Yes. Powertaps use standard freehubs.

heckler

not really a question, but I finally brought my 1 min power into the untrained section of the chart (560 w), so now I am represented in all 4 sections. (the rest are at least in cat 5 level

I never really did 1 min sprint type training. I have found out 1) I am not very good at them 2) I hate them, they seem long enough that they aren't a true sprint, but if you don't stand and sprint the number is too low. I actually have a low of 101 watts for my peak 1 min so clearly I gave up a little too early and have room to improve. It is quite hard to test without a 1 min hill.

waterrockets 

I actually enjoy about a 40 second hill. Roll into the bottom of it off the previous descent, open the hell up with a really hard sprint, then just don't let up until 1:03. The hill ending at about 40 seconds allows me to get back on top of the gear and get some cadence going again. Seems to bump power a bit.

crapweasel

I still can't figure out how to fit in 1' testing. I'm either knackered from long rides, recovering from short intervals, or trying to do a rest week. I sprint at the end of a long ride and pull out good e-wang sprint power, but that's not exactly a test.

HMF

I have a Golden Cheetah question. Does the CP curve get "pushed up" automatically as you set new PRs? I'm hitting some PRs lately and they're right up against the CP curve, but I can't remember if the CP curve used to be lower. It seems to think that my 1 hour power could be 250 watts, which is above what I entered as my threshold power in the Athlete preferences.

waterrockets 

It's no good anyway. You only need a few of them each year, if that much. Do one before a threshold workout after you're fully recovered from a day or two off. Just make it a sub-threshold threshold workout

AzTallRider

I did my first formal FTP test this morning, using Coggan's method, which includes a 5' max effort, a 10' rest interval, and then the 20' FTP effort. It came in lower than I expected. My guesstimate was overly optimistic, and, for a variety of reasons, today just wasn't a good day for me. I also made the usual rookie mistake of going out too hard in both efforts, so I was fading, rather than building to the finish:

.........Min.....Avg.....Max
5'......270......378......601
20'......94......286......633

I gained a lot of respect today for you folks that do the long TT's. I kept thinking "Okay, that's a long enough pull - where the hell is a wheel to suck?"

crapweasel

It recalculates automatically, but new PRs don't mean it's going to go up. You could just be filling in area under the previously calculated curve. It calculates CP based on two points, so you could still have other points that are better.

HMF

Yea that's what I meant. Right now everything from 3 minutes to 20 minutes is bumping right up against the curve estimate.

What 2 points are you referring to? the best two? or specific power peaks?

crapweasel

I'm pretty sure it picks the best two points that give you the highest possible CP, so the specific points could change over time. It might be 2' and 15' one time, then 3' and 20' if you set a new "CP busting" power there.

SpongeDad

How do I export WKO data to MS Excel? I tried copy/paste, but that didn't work.