SST Intensity

frenchyge said:

He pretty much stated that those were personal bests or maximal efforts, which is a step beyond SST, IMO. If you assume his FTP is near his stated 2-3x20 wattage (395w), then his 2x60 wattage is around .9FTP. That's a hard ride, but doable. 2hrs at .86FTP isn't terribly difficult at all.

Even still, 395 is pretty awesome for a second year mtb racer. Again, it might be envy

kopride said:

Even still, 395 is pretty awesome for a second year mtb racer.

Can't argue with that. That kind of ability could really take someone places on the road.

I can not believe he just got into endurance sports now...he must have a background as a runner or swimmer or some other endurance sport.

Again honestly I can not imagine what 360 watts would feel like for one hour on a CT...I mean I know it can be done by pros but unless I could be putting in the kind of hours needed to reach those levels I find it hard to even think about hitting.

Based upon his original post he says he is always trying to hit his personal and the way it sounds like he has hit these numbers fairly regularly or atleast came pretty close so I wonder how long and what method he used to reach his current level? Also what was his numbers when he first started to train regularly...

Funny but I have noticed how alot of mtb/roadie guys seem to have higher than avg watt output than the straight roadies. Wonder if something to that...

-Js

kopride said:

Even still, 395 is pretty awesome for a second year mtb racer. Again, it might be envy

kopride said:

Even still, 395 is pretty awesome for a second year mtb racer. Again, it might be envy

I'd lean towards the side of power mismeasurement.

OP, maybe I missed it, but how are you measuring power? Not to call you out, but I did the old trainer-and-speed thing for a while, was convinced I was doing it right, and got a powermeter and learned I was overestimating by 50+ watts. I've also done some mtb racing and would expect someone with a 400 watt FTP to win expert races hands down, even if they got off their bike and walked through every technical section.

look guys there are some really 'strong' riders out there. A couple of years ago, a visitor from the UK for Xmas showed up to ride with the local hard-core group. Now he was tall and probably a former rower but geez was he strong. At that time my FTP was around 335W and just from the ease with which he rode every hill and absolutely FLEW on the flats, I figured his FTP must be around 425W. He was a gentlemen however and did not grind our faces in it. I found it exhilarating to ride with (well mostly behind!) him. Just like a bloody motorcycle on the flats.

I kept in touch and last year he sent me an SRM file averaging 440W for a 25-mile TT and another around 460W for a 10-miler! Now that's power guys! It's all relative.

Imagine what someone like Cancellara must be putting out? I'd guesstimate close to 500W for the hour.

rmur17 said:

look guys there are some really 'strong' riders out there...

As far as my background, I'm 34 and have only been racing MTB for 2 seasons, but I've been running, biking on and off road, swimming, and lifting weights on a fairly regular basis for the last 20 years. From a glance my numbers are good and unbelievable to some on the forum for a relative newbie, but I train tenaciously hard, eat right (spinach-carrot-banana-orange juice-blueberry-whey protein-smoothies anyone?), stretch, take ice baths regularly after training, and basically live like a monk in the name of progress. ...and at 6 foot and 170ish pounds it's all relative anyway. Thanks again, I appreciate your feedback.

whoawhoa said:

I did the old trainer-and-speed thing for a while, was convinced I was doing it right, and got a powermeter and learned I was overestimating by 50+ watts.

This week I discovered that my PT wattages are about 10% lower than the KK power curve would predict for the registered speed. I haven't isolated the discrepancy to the hub, trainer, or settings (wheel circumference, etc.) yet, but looking back they corresponded much better in year's past.

I think most people that use trainer speed are mostly interested in relative numbers and improvement, but that's definitely something to keep in mind when trying to use/compare absolute numbers.

I am not saying it is not plausible but wanted to know how you reached that level...really that simple. Thanks for your background.

You have made amazing strides with your background of very little structured training. I am sure if you listen to Dave and many of the other senior posters I am sure there is no knowing how far you can go.

Good luck in your goals...and as kopride said earlier can not help but be a little envious with those numbers and so little structured training.

-Js

BTW, weight training is a bad word around here...you may want to keep that a secret like me, kopride and felt_rider try and do....cause everyone knows it will not help you to raise your watt output...hehehe

Would like to know more about your weight training workout though...been playing with weights myself for a while. Ice baths??? I do epsom salt baths fairly regularly...

I know a little bit about supps and protein shakes...keep living clean.

jsocia said:

As far as my background, I'm 34 and have only been racing MTB for 2 seasons, but I've been running, biking on and off road, swimming, and lifting weights on a fairly regular basis for the last 20 years. From a glance my numbers are good and unbelievable to some on the forum for a relative newbie, but I train tenaciously hard, eat right (spinach-carrot-banana-orange juice-blueberry-whey protein-smoothies anyone?), stretch, take ice baths regularly after training, and basically live like a monk in the name of progress. ...and at 6 foot and 170ish pounds it's all relative anyway. Thanks again, I appreciate your feedback.

jsirabella said:

BTW, weight training is a bad word around here...you may want to keep that a secret like me, kopride and felt_rider try and do....cause everyone knows it will not help you to raise your watt output...hehehe

Would like to know more about your weight training workout though...been playing with weights myself for a while. Ice baths?

Thanks for the tip JS. As far as weight training, I used to lift upper body, but have since quit to shed some unneeded bulk. In the last year I've dropped about 10 pounds of unwanted upper body mass to increase my power to weight ratio. As far as lower body, I continue to do squats and leg curls - both single leg. For the squats I do 6-8 sets of 12-15 reps on each leg using the Smith machine while balancing on a Bosu ball - great for strengthening weak/problematic VMOs and proper bio mechanics. I typically do this training on Mondays and Fridays - my cycling off days.

Here's some info on the ice baths - news.bbc.co.uk4286038.stmOpen ↗

Cheers,

Jeff

jsirabella said:

Good luck in your goals...and as kopride said earlier can not help but be a little envious with those numbers and so little structured training.

-Js

BTW, weight training is a bad word around here...you may want to keep that a secret like me, kopride and felt_rider try and do....cause everyone knows it will not help you to raise your watt output...hehehe

.

Jeez, I stopped surfing [censored] sites because of penis envy, and now I have to confront the inadequacies of my power numbers. :eek: All kidding aside, if you are posting numbers like that without years of a structured training, you should go far.

kopride said:

Jeez, I stopped surfing [censored] sites because of penis envy, and now I have to confront the inadequacies of my power numbers. :eek: All kidding aside, if you are posting numbers like that without years of a structured training, you should go far.

lol. Think you just invented a new emotional syndrome for cyclists...power envy. After just congratulating Tyson on joining the 300 watt-hour club, I've got it bad tonight myself 🙂

Seriously, calibration has to be an issue when comparing numbers. Would think +/- 5% is likely considered "within calibration" for most trainer units. Perhaps the SRM and other expensive units are closer when new, but unless they are checked and recalibrated routinely, they can drift out. Still, suppose posting PM readings is a lot better than saying "I'm riding 23 mph on the flats", or "I average 19 mph on my rides".

Second, some guys have great genetic ability and don't seem to need any structured training to reach fairly high levels. A local rider here consistently finishes in the top 1% on the regional mountain-challenge century rides, beating out lots of racers. He never "trains" per se but just goes out on hard club group rides and has fun.