60 minute power?

This is a common question. Thanks to Andy Coggan, there is an answer cyclingpeakssoftware.comprofile.aspOpen ↗.

RapDaddyo said:

This is a common question. Thanks to Andy Coggan, there is an answer cyclingpeakssoftware.comprofile.asp.Open ↗

On the chart, FT= 60 minutes in Watts per Kg. - TF

Terry Ferguson said:

On the chart, FT= 60 minutes in Watts per Kg. - TF

Thanks for the replies. After posting, I realised that the sticky thread at the top was pretty much on the same topic. I also quickly realised that some of you guys have a lot of sustainable power. I must say I'm pretty impressed by some of the numbers you guys put up. It's been really interesting reading some of the threads on here too, as I simply had no idea that there was so much variety within the cycling world. Cadence, power, cranks, spinning, etc.

I'm gonna try and keep going on the cycle at the gym from time to time now that I see it not as the warm down machine but as a genuine piston-engine that can drive this train pretty darn hard!!

All the best,
Jon

BouncyJones said:

Thanks for the replies. After posting, I realised that the sticky thread at the top was pretty much on the same topic. I also quickly realised that some of you guys have a lot of sustainable power. I must say I'm pretty impressed by some of the numbers you guys put up. It's been really interesting reading some of the threads on here too, as I simply had no idea that there was so much variety within the cycling world. Cadence, power, cranks, spinning, etc.

I'm gonna try and keep going on the cycle at the gym from time to time now that I see it not as the warm down machine but as a genuine piston-engine that can drive this train pretty darn hard!!

All the best,
Jon

Jon,

For some guidance on how to develop the engine, check out this thread:

cyclingforums.comt314849.htmlOpen ↗

Time consuming, but great thread...

Jim

I just thought I'd mention that I've been doing some more of these 60 minute rides on the bike at the gym. My most recent was 21.99 miles which translated into roughly 215 watts or so. That gives me a roughly 2.6 watts per kilogram.

Two quick things. For a beginner, I'm thinking that these 60 minute rides are a good basic training device? I say this because I'm basically going as hard as I can for those 60 minutes without burning out. For example, on last night's ride I finished at a heartrate of over 200. I can't see how doing intervals over 60 minutes would be better for a beginner, but I could be wrong.

The other thing was I just wanted to mention again how great the bike can be for focusing the mind on sheer work. Almost nothing to think about, just drive! I realise this is probably pretty different out on the road.

All of this is pretty humbling as I should be in pretty good shape considering I'm 28, a guy, and probably should be doing a lot better than the numbers above suggest. I've been working out in general for about six months. Then again, I drink and smoke, blah blah, so that probably has an effect too.

What a great forum this is!
Jon

BouncyJones said:

I just thought I'd mention that I've been doing some more of these 60 minute rides on the bike at the gym. My most recent was 21.99 miles which translated into roughly 215 watts or so. That gives me a roughly 2.6 watts per kilogram.

Two quick things. For a beginner, I'm thinking that these 60 minute rides are a good basic training device? I say this because I'm basically going as hard as I can for those 60 minutes without burning out. For example, on last night's ride I finished at a heartrate of over 200. I can't see how doing intervals over 60 minutes would be better for a beginner, but I could be wrong.

The other thing was I just wanted to mention again how great the bike can be for focusing the mind on sheer work. Almost nothing to think about, just drive! I realise this is probably pretty different out on the road.

All of this is pretty humbling as I should be in pretty good shape considering I'm 28, a guy, and probably should be doing a lot better than the numbers above suggest. I've been working out in general for about six months. Then again, I drink and smoke, blah blah, so that probably has an effect too.

What a great forum this is!
Jon

Don't trust the wattage on a gym bike bro.

Sure it's a great workout but you can't go really hard for 60 minutes more than twice a week at your level. Also, I would get an indoor trainer if you want to do indoor work. Get a Kurt Kinetic as it's the best going. Also, drink a ton while training indoors and have at least one large good quality fan blasting away at you.
I would get out and ride on the road as it is a lot more fun, weather permitting. Find a group ride that is not super hard.

Nothing wrong with a little alcohol bro but try to stop the smoking.

Good luck and have fun. :o

BouncyJones said:

I just thought I'd mention that I've been doing some more of these 60 minute rides on the bike at the gym. My most recent was 21.99 miles which translated into roughly 215 watts or so. That gives me a roughly 2.6 watts per kilogram.

You might want to break the 60mins into 3x20min efforts with a 5min recovery duration between each 20min effort. You should be able to increase your power a bit for the 20min efforts and it doesn't really add much time to your workout (10mins). As to the wattage, it may or may not be accurate but it doesn't really matter as long as the wattage is consistent from day to day. You might also want to try and get the same bike each time because there could be wattage variances between bikes (at the same speed).

RapDaddyo said:

You might want to break the 60mins into 3x20min efforts with a 5min recovery duration between each 20min effort. You should be able to increase your power a bit for the 20min efforts and it doesn't really add much time to your workout (10mins). As to the wattage, it may or may not be accurate but it doesn't really matter as long as the wattage is consistent from day to day. You might also want to try and get the same bike each time because there could be wattage variances between bikes (at the same speed).

That's good advice from the daddy. Ask the gym if you can bring a fan in and blow it on you full balst. You will get very very hot and loose a lot of water without one and that will affect your performance. 🙂

Hi Jon....

A little caveat, or disclaimer if you prefer, about those 'big' power numbers you saw in that sticky thread. Realize that people didn't just jump on a bike while otherwise completely sedentary, and miraculously cranked out 300+ watts for 60 minutes. The vast majority of folks who posted on that thread and who have the higher FTP numbers, have been at it for a while and worked very hard.

So saying your numbers are puny or whatever is IMO, a bit off. You just don't have the training and time that others do - if you did, your performance would increase accordingly. To what level depends on your genetics, dedication, and how good your training was/is/will be.

FWIW, I started riding 3 months ago and have tripled my FTP since then, which was obviously very low. RD gives good advice, and the thread mentioned earlier is also very useful - so you've got an excellent starting point.

cheers!

RapDaddyo said:

You might want to break the 60mins into 3x20min efforts with a 5min recovery duration between each 20min effort. You should be able to increase your power a bit for the 20min efforts and it doesn't really add much time to your workout (10mins). As to the wattage, it may or may not be accurate but it doesn't really matter as long as the wattage is consistent from day to day. You might also want to try and get the same bike each time because there could be wattage variances between bikes (at the same speed).

I understand that the wattage may have very little bearing to true wattage, and all that matters to me is that it is, as you say, internally consistent. In other words, if 215 watts on the gym bike translates into 150 real world watts, so be it. Just as long as it translates into 150 real world watts every time. I will try and get on the same bike - I assume you mean literally the same one and not just the same brand? (they're all cybex cyclones - even the name sounds cheap!!)

Thanks for the feedback.

That's a great idea about the 3x20. Personally, I find it difficult mentally to get psyched for another session once I've given myself a break. That is, after 20 minutes during my 60 minute row I'm already pretty pooped. If I were to go easy for five minutes it might be pretty tough to then go hard again, as opposed to just continuing to go hard. It's a mental thing and not physical. Maybe with time that would change, but for now the continuity is pretty important to me. If there were no time restrictions at the gym I'd go for 90 minutes instead. The biggest challenge about the 60 minutes is that sometimes the next day I'm too wiped out to go to the gym.

I think the fan is a good idea.

Also, I've been reading a lot of the other threads and have noticed that in regards to cadence and power I will lower the cadence but make the tension harder in order to maintain power. ie - I will go from 96 rpms for 30 minutes to more like 92, and then maybe 89, before sprinting for the last two minutes. There's no way I could go from 96 rpms to a lower gear (higher?) and maintain power at 105 rpms or whatever.

Again, there is something really attractive to the relative simplicity of the driving of the chain on the bike at the gym. I find I can really focus in/zone out. It's so awesome.

Cheers,
Jon

BouncyJones said:

I understand that the wattage may have very little bearing to true wattage, and all that matters to me is that it is, as you say, internally consistent. In other words, if 215 watts on the gym bike translates into 150 real world watts, so be it. Just as long as it translates into 150 real world watts every time. I will try and get on the same bike - I assume you mean literally the same one and not just the same brand? (they're all cybex cyclones - even the name sounds cheap!!)

Thanks for the feedback.

That's a great idea about the 3x20. Personally, I find it difficult mentally to get psyched for another session once I've given myself a break. That is, after 20 minutes during my 60 minute row I'm already pretty pooped. If I were to go easy for five minutes it might be pretty tough to then go hard again, as opposed to just continuing to go hard. It's a mental thing and not physical. Maybe with time that would change, but for now the continuity is pretty important to me. If there were no time restrictions at the gym I'd go for 90 minutes instead. The biggest challenge about the 60 minutes is that sometimes the next day I'm too wiped out to go to the gym.

I think the fan is a good idea.

Also, I've been reading a lot of the other threads and have noticed that in regards to cadence and power I will lower the cadence but make the tension harder in order to maintain power. ie - I will go from 96 rpms for 30 minutes to more like 92, and then maybe 89, before sprinting for the last two minutes. There's no way I could go from 96 rpms to a lower gear (higher?) and maintain power at 105 rpms or whatever.

Again, there is something really attractive to the relative simplicity of the driving of the chain on the bike at the gym. I find I can really focus in/zone out. It's so awesome.

Cheers,
Jon

Another cycling addict we have 😄

Just thought I'd mention that I busted the 23 mile mark on the Cyclone bike today for 60 minutes. Woo-hoo!

BouncyJones said:

Just thought I'd mention that I busted the 23 mile mark on the Cyclone bike today for 60 minutes. Woo-hoo!

Cool.😎 You're hooked.😄

Hey when are you going to tell him he can back off to 91% of his hour power and still raise FTP like crazy?😕

RapDaddyo said:

Cool.😎 You're hooked.😄

wiredued said:

Hey when are you going to tell him he can back off to 91% of his hour power and still raise FTP like crazy?😕

Don't need to now. You just did. And I agree.😄

BJ just joined the forum a couple months ago and he is already taking the right advice why did it take me two years? ....Don't answer that.🙂

RapDaddyo said:

Don't need to now. You just did. And I agree.😄