Damo's powermeter training diary

[damonik]

So I borrowed a Powertap from a friend yesterday and did my first ride with a powermeter. I'm the first to confess that I have absolutely no idea what all the numbers mean.

However he did loan me a copy of the Cyclist's Training Bible which I started reading last night. I've also ordered a copy of Training and Racing with a Power Meter

My goal from training with power is to start doing the ATTA races in the summer season with the final goal being the cycle leg of the Busselton Half in 2011.

So my first ride (my normal commute home) looked like the following:









My next goal is to figure out what this all means, and how to improve the pretty numbers! (And convince him to upgrade his hub to Ant+ so my Garmin 500 will recognise it!)

[toolonglegs]

The numbers won't really mean much till you do a test to find out your 5sec/1min/5min/ftp best of numbers....then you can work out how to structure a training plan.I wouldn't worry reading the training bible if you have Coogan's book coming (seriously).

[twizzle]

Yep - Coggan has some 'quick tests' for determining what kind of rider you are and your power training zones.

Because you don't have those reference numbers, it's not clear from the data is what kind of ride it was.

For me producing those sort of power/weight numbers means I'd be on the threshold of endurance/tempo. If it was an easy cruise for you... I hate you and you suck!

[damonik]

Thanks for the comments and advice fellas.

Found this which should get me started until the book arrives.

@Twizzle - On that ride home I tried to keep the powermeter above 250w for the entire ride, it wasn't too difficult but I was probably a bit more stuffed than usual by the time I got home.

Just have to find somewhere in Perth that would be suitable for the 30 minute TT.

[twizzle]

Forget the 30 min TT, there is a 2 x 8 minute test that Coggan uses and on different days you do the 1/5 sec sprint efforts and a five minute flat-out. Later on you can do 2x20's or a 1 x 30 with a good warm-up.

The 2 x 8's gets you within a few %'s of 1 Hr TT FTP power - good enough for training zones. In real events, you will go harder than you ever through possible anyway.

I spent a lot of time trying to find somewhere I could do a steady 2x20 effort, but after I finally found somewhere it was only a couple of watts off what I'd done in the 2 x 8.

[toolonglegs]

I think a 20-30 minute test is better...but if you only find somewhere that is 10 minutes long etc you will find that the turn around hardly effects the end results.But you must be careful with pacing at the turn around that's all.The longer the test the more accurate...but good pacing is something that helps a lot even on 5 minute efforts.

[Alex Simmons/RST]

Forget the 30 min TT, there is a 2 x 8 minute test that Coggan uses and on different days you do the 1/5 sec sprint efforts and a five minute flat-out. Later on you can do 2x20's or a 1 x 30 with a good warm-up.

The 2 x 8's gets you within a few %'s of 1 Hr TT FTP power - good enough for training zones. In real events, you will go harder than you ever through possible anyway.

I spent a lot of time trying to find somewhere I could do a steady 2x20 effort, but after I finally found somewhere it was only a couple of watts off what I'd done in the 2 x 8.

I don't think Dr Coggan would have ever recommended a 2 x 8-min test to establish functional threshold power. Perhaps it was another author, although it sounds like a Carmichael short cut.

[twizzle]

Forget the 30 min TT, there is a 2 x 8 minute test that Coggan uses and on different days you do the 1/5 sec sprint efforts and a five minute flat-out. Later on you can do 2x20's or a 1 x 30 with a good warm-up.

The 2 x 8's gets you within a few %'s of 1 Hr TT FTP power - good enough for training zones. In real events, you will go harder than you ever through possible anyway.

I spent a lot of time trying to find somewhere I could do a steady 2x20 effort, but after I finally found somewhere it was only a couple of watts off what I'd done in the 2 x 8.

I don't think Dr Coggan would have ever recommended a 2 x 8-min test to establish functional threshold power. Perhaps it was another author, although it sounds like a Carmichael short cut.

Doh! Sorry, you are right, it's the Carmichael test.

[giwi2]

Just have to find somewhere in Perth that would be suitable for the 30 minute TT.

Damonik,
the timetrial route is use is the ATTA time trial route in Kings Park so nice and central. The circuit is described as per below on the website.

"15.2km Climb Index: 9.8
We waited a long time to have a legitimate attempt at this course; maybe too long for some of us. And, to celebrate we produced our first profile map and offered a discounted 16km (because of the hill!). The start and finish are at the top of the hill in Forrest Drive, opposite the Pioneer Women's Memorial. We turn left into Lovekin Drive and swoop down the long slope past the Broadwalk to turn left into Forrest and begin the climb back up to the top just as you pass the end of Park Rd and curve left. Four laps of 3.8km each. No time to take it easy and enjoy the river views or wildflowers; you can do that on a cool down lap or two on the various bike paths. Dunnies available and lots of car parking but, to avoid congestion, we do ask riders not to use the park at the Start/Finish; preferably the Eucalyptus car park opposite the end of Forrest Drive."

Map and profile here - http://www.atta.asn.au/maps/KP.html

i do this with our Sat group ride (AT) Garland Cycles (due nowish) and have used it as a broad indication of my strength and fitness improvement (and presumably therefore power output) . have only done it twice with first time in October 09 and did it in 33m 27s (and it nearly killed me) but had another go in jan and did it in 30m 13s. i am told that the record is somewhere down near the 22/23min mark . When i have done it there has been about 30 (mixed) off us with a person sitting and timing and times ranged between about 26 mins and 35mins.

That said i would love to get hold of a PM and just see what i can do (instead of getting the general feeling of being stronger) as reading commentary by Twizzle and Toolonglegs just makes me really really curious.

Greg