Hi all, I've lurking for a few days reading as much as I can and boy do people know their stuff here 😄 Firstly some background.. I've been riding for just over a year (I'm now 38). In that year I've lost 45 lbs, putting me now at 198lbs (I'm 6'5"😉. I've ridden a little over 4500 miles since oct 11. I commute every day (10 miles x4, 18 miles x1). I ride out every Saturday with the faster club boys across the new forest, rides are (for me as I have to ride to the start) around 70 miles (sometimes I cheat and use the OH's car and they're only 53ish). We average c.18mph. I can do these rides with no problem. So basically I'm in a situation where I've managed to achieve a good level of fitness quickly, I think this is partly due to being lucky that my body has responded quick, and I've worked very hard on the bike and on diet). I've gone towards the front of the pack on the Saturday rides but long hills still wallop me a bit. In the last month I've discovered that I can put out a good deal of power but not for long. I'd like to be able to extend the time I can put out that power so that the longer hills leave me in less trouble at the top while trying to hang onto the younger, faster guys! I've bought in the last week an elite qubo wireless turbo with a power meter. Unfortunately I've had man-flu since getting it and haven't had a real go yet. I'd like some advice on how best to use the turbo and what sort of sessions I should be aiming at to help me achieve my goal. A few ex racers in the club have suggested that they'd like to see me road race next season and I'd like to have a go, although I think it's so far away from reality that they must be on something. My strava profile is here if that's helpful. Thanks for any time anyone can give me. Matt
Cycling Training · Public discussion
Some advice on the next level...
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- 6 November 2012
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I'm no expert, but I've hung out here long enough to predict what advice you're going to get.
1) Measure the max average power you can maintain for either 20m or 60m. If you use 20m, take 95% of the that value. Call this number your FTP (Functional Threshold Power).
2) Do lots of 10+ min (2x20 in one session is very popular) intervals at about 90% of your FTP.
3) After a while repeat #1 and adjust your FTP value accordingly (or just re-estimate your FTP based on your training sessions)
4) Repeat #2 and #3.More info can be found in the "It's killing me..." thread:
http://www.cyclingforums.com/t/314849/its-killing-me-but
I'll add to this a recommendation of the book "Training and Racing with a Power Meter".
Good luck and enjoy the journey,
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gudujarlson said:
I'm no expert, but I've hung out here long enough to predict what advice you're going to get. 1) Measure the max average power you can maintain for either 20m or 60m. If you use 20m, take 95% of the that value. Call this number your FTP (Functional Threshold Power). 2) Do lots of 10+ min (2x20 in one session is very popular) intervals at about 90% of your FTP. 3) After a while repeat #1 and adjust your FTP value accordingly (or just re-estimate your FTP based on your training sessions) 4) Repeat #2 and #3. More info can be found in the "It's killing me..." thread: cyclingforums.comits killing me butOpen ↗ I'll add to this a recommendation of the book "Training and Racing with a Power Meter". Good luck and enjoy the journey,
Many thanks for that 🙂 I've read a bit about FTP tests. On the turbo app I can do a conconi test. Would that be an acceptable test? Be handy as its guided and as a noob that seems like a good idea!
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Quoted post said:
Originally Posted by MattHB [IMG]/img/forum/go_quote.gif[/IMG]
Many thanks for that [IMG]/img/vbsmilies/smilies/smile.gif[/IMG] I've read a bit about FTP tests. On the turbo app I can do a conconi test. Would that be an acceptable test? Be handy as its guided and as a noob that seems like a good idea!
I'm not familiar with the "conconi test", but I looked it up quick and it is a heart rate based test. Since you have a power meter, I don't think you need to bother with heart rate tests. You could of course do it for curiosity sake. -
gudujarlson said:
I'm not familiar with the "conconi test", but I looked it up quick and it is a heart rate based test. Since you have a power meter, I don't think you need to bother with heart rate tests. You could of course do it for curiosity sake. en.wikipedia.orgConconi testOpen ↗
Ahh ok 🙂 ill do the test recommended on trainingPeaks. That seems to be a commonly recommend option.
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gudujarlson said:
I'm not familiar with the "conconi test", but I looked it up quick and it is a heart rate based test. Since you have a power meter, I don't think you need to bother with heart rate tests. You could of course do it for curiosity sake. en.wikipedia.orgConconi testOpen ↗
Ah thanks for that. Training peaks seems to have a well recommended FTP test. Ill give that a go.
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Tried to reply twice now but there seems to be some kind of problem! Ill have a look at the Coggan type FTP tests and go from there. Many thanks
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