One for the power nerds...

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Re: One for the power nerds...

Postby thearthurdog » Sat Sep 14, 2013 5:32 am

Yeah I reckon I've still got a few kg to go. 83-84 kg has been my target and I should get there soon. Hoping the watts keep sneaking up as well !
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Re: One for the power nerds...

Postby thearthurdog » Sat Sep 14, 2013 6:08 am

This one Twizzle?

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Re: One for the power nerds...

Postby twizzle » Sat Sep 14, 2013 6:56 am

Yep - but make the bin width 5W/10W and see how those look.


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Re: One for the power nerds...

Postby twizzle » Sat Sep 14, 2013 7:05 am

thearthurdog wrote:Yeah I reckon I've still got a few kg to go. 83-84 kg has been my target and I should get there soon. Hoping the watts keep sneaking up as well !


Grrrrr. 192cm, back up to 98kg from 93kg after a slow winter, my FTP was around 390W back in January. Originally 127kg, spent the last few years at 105kg before getting over that plateau, but my body is fighting back ATM.


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Re: One for the power nerds...

Postby thearthurdog » Sat Sep 14, 2013 8:09 am

That's great work to get those pounds off. I was 108 kg two years ago when I started riding again. I had been as high as 115 kg at one point.
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Re: One for the power nerds...

Postby thearthurdog » Sun Sep 15, 2013 4:00 pm

Take 2:

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Re: One for the power nerds...

Postby twizzle » Sun Sep 15, 2013 8:56 pm

I think we can safely say that you did not ride it like a TT.:P


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Re: One for the power nerds...

Postby thearthurdog » Mon Sep 16, 2013 5:09 am

Enlighten me ? ! ?
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Re: One for the power nerds...

Postby Xplora » Mon Sep 16, 2013 9:11 am

Too much time in Z1, Z2, Z3 and Z6 and 7?
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Re: One for the power nerds...

Postby twizzle » Mon Sep 16, 2013 9:20 am

thearthurdog wrote:Enlighten me ? ! ?

When I get back to canberra, I'll post some examples.


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Re: One for the power nerds...

Postby mikesbytes » Mon Sep 16, 2013 10:51 am

Alex Simmons/RST wrote:As a rule of thumb, a reduction in Crr of 0.0005 or a reduction in CdA of 0.005m^2 is equivalent to about 5W power, which translates to aroud 0.5 seconds per km faster


Thanks for putting it in layman terms, I struggle to understand the tech figures.

While understanding its a rough rule of thumb I can look at my NSW ITT result, where I was a massive 6.76 seconds per K off the winner while making the assumption that 1 second = 10W as me at a 67.6W deflict. Anyway whatever the exact figure is, I'm a long way off.
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Re: One for the power nerds...

Postby twizzle » Tue Sep 17, 2013 2:44 pm

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10W bin width, both ~30Km/~50 minutes.

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Re: One for the power nerds...

Postby Xplora » Tue Sep 17, 2013 3:24 pm

I think that graph just about closes the thread out. Sorry Arthur. Sounds like you pulled a massive coup with 5th place, given your struggles!
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Re: One for the power nerds...

Postby vander » Tue Sep 17, 2013 3:32 pm

Interesting Twizzle, made me go back and look at 2 TTs I have done in the last few weeks, my better TT was a lot more consistent than my bad one. However, still not even nearly consistent as yours though both TTs were quite hilly.
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Re: One for the power nerds...

Postby twizzle » Tue Sep 17, 2013 3:48 pm

I just realised the "with zeros" option is off by default in this version of GC. So there was ~ 3:30 of "zero" in the first and ~1:40 minutes in the second.
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Re: One for the power nerds...

Postby thearthurdog » Tue Sep 17, 2013 4:07 pm

Yes thanks for that twizzle. Very interesting.
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Re: One for the power nerds...

Postby anttismo » Wed Apr 23, 2014 1:14 pm

toolonglegs wrote:
thearthurdog wrote:I am 193cm tall and 86kg.

Having seen a few pics of you on your blog I was surprised by this... you don't look it!.
SO... ftp around 370w (AT) 86kgs ... seeing what your doing with that wpkg gives me motivation to drop those last few kgs! :D .



twizzle wrote:
thearthurdog wrote:Yeah I reckon I've still got a few kg to go. 83-84 kg has been my target and I should get there soon. Hoping the watts keep sneaking up as well !


Grrrrr. 192cm, back up to 98kg from 93kg after a slow winter, my FTP was around 390W back in January. Originally 127kg, spent the last few years at 105kg before getting over that plateau, but my body is fighting back ATM...


Bit of a thread revival....

Very imformative thread, so thanks arthur, alex, twizzle, TTL, and others :) Reading the above is kind of pulling my "inspiriation" strings.

I'm around 192 cm, ball park maybe 350ish W FTP, but I am heavier. I once was enourmously over weight, but have been pretty happy at 100kg in the last 2 or 3 years.

So letting the side down in the weight stakes, maybe I need to simply start applying some discipline, cut back on all those carbs that power me. Maybe trying and get down to 90kg is an interesting project. Certainly seems potentially easier than upping the wattage :lol:
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Re: One for the power nerds...

Postby Xplora » Wed Apr 23, 2014 3:21 pm

Comes down to the value of your weight. I've been questioned about the wisdom of adding 1.5kgs of water weight from Creatine use, but if that's going to give me an extra 20w FTP, I don't care at all. FTP at 250W for 72kgs vs FTP 300W for 74?
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Re: One for the power nerds...

Postby toolonglegs » Wed Apr 23, 2014 5:00 pm

Xplora wrote:Comes down to the value of your weight. I've been questioned about the wisdom of adding 1.5kgs of water weight from Creatine use, but if that's going to give me an extra 20w FTP, I don't care at all. FTP at 250W for 72kgs vs FTP 300W for 74?

20w or 50w jump?
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Re: One for the power nerds...

Postby Xplora » Wed Apr 23, 2014 5:06 pm

I've had a 50W jump over 6 months, but haven't had the creatine much for a month now. (not intentional, just didn't train for ages). The 20w was hypothetical... if creatine helps your Z6 and Z7 training, that helps you stay with the big boys when they cruelly take advantage of your poor cornering skills during the crit, and you get forced to improve your FTP holding on for grim death :lol:
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Re: One for the power nerds...

Postby thearthurdog » Wed Apr 23, 2014 5:42 pm

50w is an INSANE improvement - are you sure your FTP was accurate to begin with?
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Re: One for the power nerds...

Postby Alex Simmons/RST » Wed Apr 23, 2014 5:51 pm

Xplora wrote:but if that's going to give me an extra 20w FTP

I doubt creatine will do all that much to enhance your aerobic power capabilities.
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Re: One for the power nerds...

Postby Xplora » Wed Apr 23, 2014 5:55 pm

thearthurdog wrote:50w is an INSANE improvement - are you sure your FTP was accurate to begin with?

Definitely not sure.... but to be honest, I wasn't physically capable of doing a race beyond 220W avg, 260W normalised two months ago, but I averaged 255W for 65 minutes and got 311 normalised, including a couple attacks at my race on Monday. I'm comparing apples with apples. It's been a big jump and I'm noticing a lot more hurt from the guys I've ridden with in the past.

Not big noting, just saying that the hard work has paid off!

(Alex, I totally agree Creatine did nothing to improve aerobic, I think it's helped the Anaerobic stuff so I am not slaughtered out of the corners or up the short hills, so I'm getting a better chance to stay aerobic for the rest... I guess it's pulling the FTP up, rather than pushing it up... highly imperfect bro science though, how much to look at my data? LOL)
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Re: One for the power nerds...

Postby toolonglegs » Wed Apr 23, 2014 6:07 pm

While we are on power ... can someone tell me where my VO2 power has gone :lol: ... like 80w's has disappeared off the charts!... higher line is a couple of rides I loaded in from 2010 ( not 2012... cant go back that far on strava ). Probably missing quite a few best of's from the upper line... but the lower line is everything from this year.
Big drop :cry: !.
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Re: One for the power nerds...

Postby mikesbytes » Wed Apr 23, 2014 6:27 pm

Alex Simmons/RST wrote:
Xplora wrote:but if that's going to give me an extra 20w FTP

I doubt creatine will do all that much to enhance your aerobic power capabilities.

From what I can gather about creatine, it seems to increase your water retention and therefor make you heavier. Some body builders think its great and others see it as providing no value. Outside of body building its irrelevant
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