5 Sec. power test

[buckhorn]

I tried to set a new personal best for 5 sec. today on my PT. It was at the end of a ride, and I was going up a medium/ steep grade, but started my kick out of a turn. I did not set a new 5" best most likely because I could not keep my rear wheel on the ground. I ended up with a peak 5" of 1266 and a peak 10" of 1232. My PB for 5" is 1358.

Anyone have any advice on what course, grade, gearing, cadence etc. is best for getting the max watts?

 

[daveryanwyoming]

....Anyone have any advice on what course, grade, gearing, cadence etc. is best for getting the max watts?

Personally I've hit my best 5 and 10 second numbers sprinting off a fast wheel or attacking when we're already going fast and haven't come close during low speed high force stuff like standing starts and jumps on steep climbs. I think it's because I'm more leg strength than leg speed limited and I tend to hit my highest power numbers at high leg speeds. I suspect I'd get my best numbers overall if I found a downhill followed by an uphill, got up to speed on the descent and then jumped with all I've got as I hit the hill, YMMV.

 

[Piotr]

I tried to set a new personal best for 5 sec. today on my PT. It was at the end of a ride, and I was going up a medium/ steep grade, but started my kick out of a turn. I did not set a new 5" best most likely because I could not keep my rear wheel on the ground. I ended up with a peak 5" of 1266 and a peak 10" of 1232. My PB for 5" is 1358.

Anyone have any advice on what course, grade, gearing, cadence etc. is best for getting the max watts?

I get pretty good numbers sprinting in the small chairing, getting to top RPM's as quickly as possible. As Dave alluded it's probably very individual thing though.

 

[frenchyge]

Yep, small ring medium gear from a near-standing start with a slight incline. Spin up the cadence as high and quickly as I can and then shut it down.

Nice thing is that it can be done in the space of a parking lot while waiting for other riders to finish getting ready for a ride.

 

[Ergoman]

I'd been testing my 5 sec max by jumping up a short, steep hill, standing. One day I tried the same thing spinning a smaller gear and my power went up about 150 watts. Since that time, I've tested stomping vs. spinning a number of times and spinning always generates more power for me. Of course different physiotypes may get different results.

 

[Spunout]

Big gear down an incline to build legspeed, and then sprint when the road flattens. I'm not near a sprinter with max 5s at 1,100W or so.

Or, spin into a hill and sprint when the hill goes up.

 

[rayhuang]

I think youve learned that your sprint form needs work (I am not being an a-hole here!!) because you said you have problems keeping your rear tire on the ground. I bet your standing up to straight, too far forward and pulling up too hard on the upstroke. I too set my highest 5 sec power from moderate speed (14 to 25mph), not from a dead stop or up to 5mph. I am also leg strength limited and sprint with rpm.

 

[acoggan]

Regardless of who you are, your legs will always develop maximum power at a relatively high cadence (i.e., 115-145 rpm) and when fresh. The key to "ringing the bell" w/ respect to 5 s power is therefore simply to arrange the testing conditions so that you 1) aren't tired when you start, and 2) can get up to optimal cadence quite quickly. Doing a maximal acceleration from a low speed in the small chainring is one easy way, but coasting down a hill and then sprinting from a higher speed in a big gear will work as well. The only way use of a lower cadence than the above might lead to higher power is if enables you to better harness the power generated by your upper body muscles, which can increase your maximal power by ~10%.