Power Question - novice

BarryB said:

This is my first post on the forum. I'm new to training and am beginning to focus on power. I'm using a Computrainer and would like to know the best way to determine my 5 second and 30 second maximum power levels. It seems considerably challenging trying to attain high wattage on a flat grade. Should I use a specific grade? Thanks for your help in advance. Barry

Hmm. I'm no specialist, but I don't see the 30sec mp to be difficult to test. It's short *capacity* test after all, meaning that once you did launch yourself into generating as much power as possible (probably by pedaling at a high cadence), the test consists of maintaining the power level.

Start very strong, then do your best to keep the pace.

The 5sec MP story is different in that it isn't a pure *capacity* test. The challenge is to reach a very high power in a very short period of time. Therefore the results are more likely to be affected by the strategy you use (compared to the 30s MP). If you choose one that doesn't favor *instantaneous* power output, you may finish with a number that doesn't reflect your true potential.

To test the 5 sec, you may want to be in movement, already pedaling before starting the test in other words. Choose a gear ratio that is difficult enough to be able to generate enough torque, but easy enough so that you can bring it over 100-120rpm (cadence) in a blink of the eyes. Over such a short period of time, cadence is an important key.

Wheel slippage is definately an issue when trying to produce max power on a trainer, so like Solar said-start form a rolling start in a big gear. Maybe 9mph or say 45 cadence in a 53/15 or so.... Do some tests at the end of a trainer ride so your not waisting good legs on your testing to find the right gear to go out in.

FWIW-I produce 250+ watts more power on the road than on my fan trainer.

Thank you for your suggestions. Your help is appreciated.

Barry

I did my first power tests on a computrainer many years ago. The 30 second test is brutal - it is an all out go absolutely as hard as you can and hang on for grim death experience! I assume the CPU records the data for later download/analysis. Otherwise you'll need someone with a dictaphone to read and yell out the power number every 5 sec so you get some idea of how your power curve looks. Check both your peak and % drop off at each 5 sec point and compare to next time after a block of training (if that's what you're targeting).

The peak power test is also possible but never approaches wattages on the road. You should pretty much get it anyway if you hit the 30sec test hard enough. You can start these rolling lightly. Good to have someone there to shout at you as the last 10 seconds takes an eternity.😉