SST Intensity

jsocia

Perhaps you should run somes number through this calculator - http://www.kreuzotter.de/english/espeed.htm

With my height of 72 inches and weight of 174, I would need to generate 800 watts for 32.4 on a 1% grade. 350 watts on that same grade is about 22.7... much more plausible now for 90 minutes? That being said I find it difficult to believe one would have a hard time generating 350 watts at 30-35 miles an hour?

jsirabella

Thank you for the link to the calculator.

We are actually similar in weight but I am only 69 inches tall. I do not know the grade of the places I ride but in my WKO+ files, I only hit 30+ miles per hour in a pack during a race. Maybe the grade or wind is the factor but when I am doing 22 miles per hour, I am never in the 300 area except when approaching a hill and than seem to shoot in the 400 watt range...

During those times I am not in the 300 watt range, infact most of the time during races I seem to either be in the 200 watt range, above 400 watts or zero. That has always seem to be a dead zone for me as I am not good enough yet to train regularly in that area. I am usually in the 250 area.

I have to play with my files and the calculator.

I do not doubt that it is plausible...I would just love to see it. I know on my CT doing 260 for an hour is beyond hell for me but that is a big gain for me compared to a year ago...my goal is 4 watts/kg. I can imagine yours would be way past that...

I do not know how you compare to pro numbers but compared to the numbers in most of the riders around here in NYC and alot of the posts around here, you would be way above.

-Js

frenchyge

I think if you were riding solo or on the front of the pack at those speeds, you'd see power numbers similar to what's been posted. The power requirement for riding in the pack is ~30-50% lower, except when going uphill, as you mentioned.

kopride

it might be just envy since my numbers are closer to JS, but the OP's numbers seem a bit grandiose for anybody but a national class time trialist or a solid domestic pro. The drop off from time intervals seems all wrong. A two hour interval at 80% of FTP would require FTP to be around 425. I would think 2 hours at 90% of FTP would be pretty tough and even there FTP would need to be 377. But then he claims he can nail 2 x 60s at 260, which would be a pretty tough feat for a guy with a FTP of 377. And then that presupposes he can rip off 3-4 x 20s at more than 100 % of FTP, which certainly is not sst training by any definition, unless he has power nuimbers well into the 400s

frenchyge

He pretty much stated that those were personal bests or maximal efforts, which is a step beyond SST, IMO. If you assume his FTP is near his stated 2-3x20 wattage (395w), then his 2x60 wattage is around .9FTP. That's a hard ride, but doable. 2hrs at .86FTP isn't terribly difficult at all.

kopride

Even still, 395 is pretty awesome for a second year mtb racer. Again, it might be envy

frenchyge

Can't argue with that. That kind of ability could really take someone places on the road.

jsirabella

I can not believe he just got into endurance sports now...he must have a background as a runner or swimmer or some other endurance sport.

Again honestly I can not imagine what 360 watts would feel like for one hour on a CT...I mean I know it can be done by pros but unless I could be putting in the kind of hours needed to reach those levels I find it hard to even think about hitting.

Based upon his original post he says he is always trying to hit his personal and the way it sounds like he has hit these numbers fairly regularly or atleast came pretty close so I wonder how long and what method he used to reach his current level? Also what was his numbers when he first started to train regularly...

Funny but I have noticed how alot of mtb/roadie guys seem to have higher than avg watt output than the straight roadies. Wonder if something to that...

-Js

whoawhoa

I'd lean towards the side of power mismeasurement.

OP, maybe I missed it, but how are you measuring power? Not to call you out, but I did the old trainer-and-speed thing for a while, was convinced I was doing it right, and got a powermeter and learned I was overestimating by 50+ watts. I've also done some mtb racing and would expect someone with a 400 watt FTP to win expert races hands down, even if they got off their bike and walked through every technical section.

rmur17

look guys there are some really 'strong' riders out there. A couple of years ago, a visitor from the UK for Xmas showed up to ride with the local hard-core group. Now he was tall and probably a former rower but geez was he strong. At that time my FTP was around 335W and just from the ease with which he rode every hill and absolutely FLEW on the flats, I figured his FTP must be around 425W. He was a gentlemen however and did not grind our faces in it. I found it exhilarating to ride with (well mostly behind!) him. Just like a bloody motorcycle on the flats.

I kept in touch and last year he sent me an SRM file averaging 440W for a 25-mile TT and another around 460W for a 10-miler! Now that's power guys! It's all relative.

Imagine what someone like Cancellara must be putting out? I'd guesstimate close to 500W for the hour.

__________________
rmur

jsocia

As far as my background, I'm 34 and have only been racing MTB for 2 seasons, but I've been running, biking on and off road, swimming, and lifting weights on a fairly regular basis for the last 20 years. From a glance my numbers are good and unbelievable to some on the forum for a relative newbie, but I train tenaciously hard, eat right (spinach-carrot-banana-orange juice-blueberry-whey protein-smoothies anyone?), stretch, take ice baths regularly after training, and basically live like a monk in the name of progress. ...and at 6 foot and 170ish pounds it's all relative anyway. Thanks again, I appreciate your feedback.

frenchyge

This week I discovered that my PT wattages are about 10% lower than the KK power curve would predict for the registered speed. I haven't isolated the discrepancy to the hub, trainer, or settings (wheel circumference, etc.) yet, but looking back they corresponded much better in year's past.

I think most people that use trainer speed are mostly interested in relative numbers and improvement, but that's definitely something to keep in mind when trying to use/compare absolute numbers.

jsirabella

I am not saying it is not plausible but wanted to know how you reached that level...really that simple. Thanks for your background.

You have made amazing strides with your background of very little structured training. I am sure if you listen to Dave and many of the other senior posters I am sure there is no knowing how far you can go.

Good luck in your goals...and as kopride said earlier can not help but be a little envious with those numbers and so little structured training.

-Js

BTW, weight training is a bad word around here...you may want to keep that a secret like me, kopride and felt_rider try and do....cause everyone knows it will not help you to raise your watt output...hehehe

Would like to know more about your weight training workout though...been playing with weights myself for a while. Ice baths??? I do epsom salt baths fairly regularly...

I know a little bit about supps and protein shakes...keep living clean.

jsocia

Thanks for the tip JS. As far as weight training, I used to lift upper body, but have since quit to shed some unneeded bulk. In the last year I've dropped about 10 pounds of unwanted upper body mass to increase my power to weight ratio. As far as lower body, I continue to do squats and leg curls - both single leg. For the squats I do 6-8 sets of 12-15 reps on each leg using the Smith machine while balancing on a Bosu ball - great for strengthening weak/problematic VMOs and proper bio mechanics. I typically do this training on Mondays and Fridays - my cycling off days.

Here's some info on the ice baths - http://news.bbc.co.uk/sport2/hi/hea...ess/4286038.stm

Cheers,

Jeff