It's killing me but..........

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Yes I'm serious... also a good indicator on the KK is the last five minutes of the 20 HR 159 to 166bpm is very similar to 91% to 100% FTP. TTs are not within SST I don't think I need TTs to train or to estimate FTP plus or minus 5 watts I'll do it when I think 300 watts is within reach.:cool:

Are you SERIOUS?

Anyway testing is training. Sometimes very, very good training. I now do a 40k TT effort on the CT every Sunday evening. Just suck it up and do it :)

No but I will look into it I hope it doesn't involve a PT or Computrainer because I don't have one and am not ready to buy one I just have the KK.If you've got the KK power meter or a speedo and KK power curve you just need to do two to three max effort intervals with good rest between. The intervals should be between 3 and 30 minutes long. I usually shoot for a 3-4 minute, 8-10 minute and 16-20 minute effort. These should be your best efforts for the duration and you can target either a power or duration but make sure you hold it as long as you can without dropping power signifigantly. Then plug the results and your weight into the spreadsheet found here: http://www.velo-fit.com/articles/critical-power.pdf or read the text and build your own.

There's an ongoing thread discussing which result to use from this spreadsheet. I use CP by itself which by definition is the power you can sustain for a very long time(kinda nebulous but a good estimate of FTP) expressed in Watts/Kg. You could also use the CP-60 prediction from the spreadsheet which assumes some contribution from your AWC and gives a slightly higher number.

Either way it's a very repeatable test that's mentally easier than 60 minute TTs on the trainer and does a good job of predicting your AWC and FTP(CP) as well as providing a method for estimating best efforts at other durations such as how to pace a 30 minute TT. Read the stuff on that link, it's good info and can be done easily with your KK based PM.

-Dave

Have got my new MP3 player loaded with 230 tracks (60s, 70s and Trance) and am ready to roll. http://i34.photobucket.com/albums/d150/tinkletinkle_/0201.gif

The next few weeks should see a dramatic increase in power after a lazy period over xmas etc.
Getting power hungry again. I'm going to come out fighting this year.http://i34.photobucket.com/albums/d150/tinkletinkle_/icon_boxing1.gif

"Where's my KK and PT?"

It's on a slow boat to Japan.:)

"Where's my KK and PT?"

It's on a slow boat to Japan.:)LOL. Actually they are still in the shop. See DesFlurane's post over in the Power Forum. "Come on in Tyson"

Well what are you waiting for?.... By the way what wattage were your 3x20s at before you started detraining? Since I changed the cassette on my bike I've been doing 3x20s at 248 watts the 52x19 gear combo made a big difference got me down to about 90rpm on the KK.

LOL. Actually they are still in the shop. See DesFlurane's post over in the Power Forum. "Come on in Tyson"

Where is the best deal on a Powertap Pro? I like the wired heavy steel one better it will match my bike.:)

Well what are you waiting for?.... By the way what wattage were your 3x20s at before you started detraining? Since I changed the cassette on my bike I've been doing 3x20s at 248 watts the 52x19 gear combo made a big difference got me down to about 90rpm on the KK.
Everything I ever did is in this thread somewhere. I don't think I ever did 3 x20 of anything. Anyway, what I did last year is now history. I'm training like mad at the mo starting from a much, much higher wattage than I started from at the end of Jan 2006.

Within 8 to 10 weeks I should have some totally new figures over and above anything I ever did last year. Sorry to be so vague WD, but making my present workouts public would serve no purpose.

Watch this space.;)

P.S. Should you not hear anything from me, you can assume I plateaued and have resigned myself to mediocrity befitting of someone rapidly approaching retirement age.

Where's my pipe and slippers, and while you're about it, pour me a guiness. http://i34.photobucket.com/albums/d150/tinkletinkle_/beer1.gif http://i34.photobucket.com/albums/d150/tinkletinkle_/hello1.gif

Just curiuos I'm working on a new method to estimate FTP I hate TT tests for estimated FTP I call it EFTP or the IHTT method... If you want to raise your FTP just keep telling your muscles they can do it and they will eventually believe you because muscles are kinda stupid.:)


Everything I ever did is in this thread somewhere. I don't think I ever did 3 x20 of anything. Anyway, what I did last year is now history. I'm training like mad at the mo starting from a much, much higher wattage than I started from at the end of Jan 2006.

Within 8 to 10 weeks I should have some totally new figures over and above anything I ever did last year. Sorry to be so vague WD, but making my present workouts public would serve no purpose.

Watch this space.;)

P.S. Should you not hear anything from me, you can assume I plateaued and have resigned myself to mediocrity befitting of someone rapidly approaching retirement age.

Where's my pipe and slippers, and while you're about it, pour me a guiness. http://i34.photobucket.com/albums/d150/tinkletinkle_/beer1.gif http://i34.photobucket.com/albums/d150/tinkletinkle_/hello1.gif

Just curiuos I'm working on a new method to estimate FTP I hate TT tests for estimated FTP I call it EFTP or the IHTT method... If you want to raise your FTP just keep telling your muscles they can do it and they will eventually believe you because muscles are kinda stupid.:)
I'd be interested to know what your new method entails, and have you patented it before Andy get's hold of it and claims it as his own.:D

Did 1 hour 40 mins on the trainer in the gym today. Have never done that long before. I aslo made a discovery that I think will help me in my L4 workouts. Will let you know if it works after my gym session next Tuesday. Tyson

This week started block training, namely Mon/Tue/Wed.

Still getting back after detraining.

Mon - VO2Max workout followed by a short L4 interval (7Mins) followed by frantic cadence at L3. Total time on the trainer 1hour 20mins

Tue - L4 1x15 and 1x10 felt hard after yesterday.

I confess to taking more than the occasional peak at the HRM - bad,bad, bad.http://i34.photobucket.com/albums/d150/tinkletinkle_/pi_supermad1.gif

Today Wed, covered up the stupid bloody "good workout limiter" - That is, the Heart Rate Monitor. Did an L4 interval at the same wattage as Mon & Tue but upped the cadence from 60 t0 90 rpm and just went for it with the help of some Trance and the Rolling Stones. Before I knew it I'd done 25 minutes http://i34.photobucket.com/albums/d150/tinkletinkle_/scared1.gifand it felt a damn lot easier than Monday or Tuesday.

I HATE HEART RATE MONITORS. The only thing they are good for is seeing how fast you recover from an effort.

RapDaddyo summed it up perfectly so it's worth repeating what he said.

Forget your heart rate - your heart will take anything you throw at it. (or words to that effect)

One thing I should mention is, some people advocate making the last day of a block the easiest. I prefer to make it the hardest (today was the best but not the hardest) however, next week should be. The reason I prefer the last day to be the hardest is because I have 2 days to recover before Sunday's ride in the mountains.

Disclaimer.
If you are in your sixties like me, unless my father was your father too, or your father was genetically blessed from his father - take it easy, don't overtrain trying to emulate someone else or it could be "Killing you" too. :D

Alrighty everyone here's the challenge:

http://www.cycleiwakuni.com/blog/files/tom_thumb_hiroprofile.jpg (http://www.cycleiwakuni.com/blog/files/tom_hiroprofile.jpg)

I did four hours of laps on this course today. It's the West Japan Road Race Championship course, March 18th - my first C priority race of the year. (3 laps for the race)

Wow... what a course. My first lap on the course Pnormed 311, avg 265 for 24 minutes. I toned it down quite a bit after that so that I could get my hill intervals in for the day and still be able to walk tomorrow.

Alrighty everyone here's the challenge:

http://www.cycleiwakuni.com/blog/files/tom_thumb_hiroprofile.jpg (http://www.cycleiwakuni.com/blog/files/tom_hiroprofile.jpg)

I did four hours of laps on this course today. It's the West Japan Road Race Championship course, March 18th - my first C priority race of the year. (3 laps for the race)

Wow... what a course. My first lap on the course Pnormed 311, avg 265 for 24 minutes. I toned it down quite a bit after that so that I could get my hill intervals in for the day and still be able to walk tomorrow.Ha - you can have it.
Here's my course and what I'm gunna ride on it....

Ha - you can have it.
Here's my course and what I'm gunna ride on it....Alex,

That sure is a purty bike.

I was gonna ask about the big gap between the seat tube and the rear wheel, but thought better of it.

I figured you need enough room for a 32 mm Cyclocross tire on the bike for the outdoor fixed gear work that you do... :D

Jim

Alex,

That sure is a purty bike.

I was gonna ask about the big gap between the seat tube and the rear wheel, but thought better of it.

I figured you need enough room for a 32 mm Cyclocross tire on the bike for the outdoor fixed gear work that you do... :D

JimI could probably lose a link or two off the chain. I hadn't made a change to chain length since getting the bike a couple of months back. That was with a 50x14 gear, my biggest combo from a chain length perspective is 3 more teeth (52x15) - well I have a 16 but never use it. The drops are really long, much longer than my other bike. It is a sweet ride, stiff and steers superbly at speed.:) No dirt for this boy;)

I could probably lose a link or two off the chain. I hadn't made a change to chain length since getting the bike a couple of months back. That was with a 50x14 gear, my biggest combo from a chain length perspective is 3 more teeth (52x15) - well I have a 16 but never use it. The drops are really long, much longer than my other bike. It is a sweet ride, stiff and steers superbly at speed.:) No dirt for this boy;)Alex,

Understanding what a geek you are... :)

Have you thought about doing tests on whether that gap makes a difference when you are up to speed?

I understand how the seat tube "shields" the back wheel, but does the gap create turbulence? If so, does it "cost" any wattage?

Just curious...

Jim

Alex,

Understanding what a geek you are... :)

Have you thought about doing tests on whether that gap makes a difference when you are up to speed?

I understand how the seat tube "shields" the back wheel, but does the gap create turbulence? If so, does it "cost" any wattage?

Just curious...

JimPossibly but I'd say we're probablyat the limits of resolution with PM accuracy to enable me to draw any firm conclusion on that. The real geeks are over at BTR. I'm sure it's been covered. There must be a good reason why the cervelos make their down tubes hug the wheel so closely... Besides, between now and the state & national champs, I ain't gunna test it!! That's a real off season thing to do...

That's a real off season thing to do...Did I say off season?? I mean road season:D

Did I say off season?? I mean road season:DNice... :p

Jim

Ha - you can have it.
Here's my course and what I'm gunna ride on it....Ha - you can have it. Here's what I'm gunna ride.

http://i34.photobucket.com/albums/d150/tinkletinkle_/052900031.jpg