You Power Profile

acslater

I have read a lot of about the Coggan Power Profile being a poor predictor of actual results. I thought I might start a thread where we can post our own results of our power profile test. 5 sec, 1 min, 5 min, 20 and 60 min. Pure power numbers, not power to weight. I think that power to weight has its place, but doesn't do justice to flat races and crits.

Please be honest!!

Forgive me if this has been done already, I did a search and all I could find was a thread on LT power.

What to post:

Age:
Category:
Weight in pounds:
Years you have been training seriously: (yes that is subjective)
Avg weekly training hours:

Best power in
5 sec:
1 min:
5 min: normalized and standard power
20 min: normalized and standard power
60 min: normalized and standard power


To get things started here are my numbers.

Age: 30
Category: 3 (first year)
Weight in pounds: 193
Years training: 3
Avg Weekly Training hours: 8.5

Best power in
5 sec: 1437
1 min: 702
5 min: 566, 522 NP
20 min: 374, 414 NP
60 min: 308, 330 NP

In cycling peaks I am a high cat 4 for 5 sec, high cat 4 for 1 min, middle cat 2 for 5 min, and low cat 4 for 60 min. Probably because of weight issues. I don't do well in hilly races, of course. In crits I am consistently in the top 5 in cat 3 races...well most of the time. I have no idea if these numbers are good bad or in between. Any info you can provide is helpful.

Shiny side down...
Thanks

grebletie

Age: 23
Category 4
Weight: 142
Years Training: 2
Avg weekly training hours: 8-12

Best power in
5 sec: 733
1 min: 474
5 min: 322 average / 355 normalized (??)
20 min: 285 average / same normalized
60 min: 260 average / 274 normalized

Not a fan of 1 hour tests, so I could probably do better there. Short term numbers are bad, but I'm working on it. Not sure about the 5 min normalized number. I'd be very surprised if I could do that. Seems like a bad NP number.

5 second numbers are in the untrained area. 1 min numbers are Cat 5ish, and the 5 min and 20 min numbers are on the border between Cat 3 / 2. I've only done collegiate races really this season, in the B category. Consistantly survived selections and made it to the end of races. My crit experience is more spotty. Only Cat 4 crit I've done this season I struggled in. The numbers probably explain why.

gogoturtle

Category 4
Years trainings: ~2.5
Hours per week: 10-15
Weight: 163 lbs
Power measurement device: PT

5 Sec: 1227
1 Min: 521
5 Min: 368
20 Minute: 323
60 Min: 302

My 5 sec, 5 min, and 60 min numbers are generally cat 3. 1 Minute, cat 5. I have the strength, but need to learn how to race. I am always there at the end, but have a lot of trouble with positioning into the sprint.

acoggan

Age: 48
Category: 2
Weight in pounds: 148
Years you have been training seriously: >30
Avg weekly training hours: 7

Best power in
5 sec: 930
1 min: 540-580 (depends on how I'm training)
5 min: 355 AP (you shouldn't trust normalized power over such a short duration)
20 min: 320 NP/310 AP
60 min: 312 NP/300 AP

stevevinck

Age : 36
Weight in Kg : 75
Years training : 3 (only the last winter went to power instead of HR)
Weekly hours : 10

5 sec : 1152
1 min : 651
5 min : 517
20 min : 358
1 hour : 298 (but never went all the way for one hour)

acslater

This is great stuff. Eventually I will take all of this and put it in a spreadsheet. Thanks for the replies.

whoawhoa

Age: 17
Weight: 143 lbs/65 kilos
Yeahs Training: 1.5
Average Weekly Hours: 12? Estimated.


5 Second: 1108
1 Minute: 520? Never really done a 1 minute full effort.
5 Minute: 380
20 Minute: 335 NP/330 AP (no full gas efforts recently. CP model predicts 340)
60 Minutes: 325 Np/N/a for AP, CP-Monod predicts 330

jbvcoaching

Age: 40
Category: 1
Weight in pounds: 170
Years training: 25
Years racing: 21
Avg Weekly Training hours: 8 - 12

Best power in
5 sec: 1334
1 min: 653
5 min: 400 (AP)
20 min: 321 AP, 344 NP
60 min: 275 AP, 321 NP

All these numbers are from an elevation of 6000 - 7000', in theory the 5-60 minute numbers would be higher at sea level. In 2003 at sea level for example, my 20 minute AP was 349W, or roughly 10% higher.

Also, the 275W AP 60 minute effort is just the highest hour I happen to have done recently. It was during a 30 mile breakaway in the middle of a 4 hour road race. I haven't tested 60M power or done a 40k TT in the last 6 months.

EpicriderGMAC

Age: 20
Category: USA Cat 1
Weight in pounds: 167
Years you have been training seriously: (yes that is subjective): 2
Avg weekly training hours: 15-20

Best power in:

5 sec: 1462 watts
1 min: 802 watts
5 min: 495 AP
20 min: 405 AP, 412 NP
60 min: 379 AP, 398 NP

I race halfway decent in flat and rolling road races, crits I'm okay. Time trials and breakaway riding is my favorite though, a good solid day in the saddle. I think Coggan's chart is pretty damn accurate, it places me in the Cat 1 range for 5 and 1 min power, and Cat 2 sprint and FT power.

On another note, someone can do 550+ watts for 5 minutes! That's some serious power, no matter what the weight of the rider. You have some potential for sure.

***Edit: SRM Pro powermeter, calibrated slope and checked 2x this year individually and by SRM service center in CO.

acoggan

The highest figure I see above is 517 W, but either way, you're right: that's some serious power (enough to be competitive at the world level in the pursuit, assuming reasonably low drag anyway).

acoggan

Yeah, all we need now are about 10,000 more responses - and to verify that all of the #s are right, of course - and we'll be able to put together some power profiling charts!

rmur17

it'd be nice for folks to state what PM they are using too. PT vs. SRM will introduce -10W or so. Power-estimators don't count at all .

__________________
rmur

mirek

Age: 38
Category: polish masters, age category
Weight in pounds: 172/78kg
Years you have been training seriously: 3
Avg weekly training hours: 12-16

Best power in:

5 sec: 1177 watts
1 min: 645 watts
5 min: 434 watts
20 min: 359 AP, 391 NP
60 min: 314 AP, 368 NP

Never really done steady all-out 60min effort. FTP from Monod = 355W
Edit: PowerTap SL

rmur17

op's is 566W AP or 522 in case AP/NP were reversed

__________________
rmur