Today's Bike Ride

[stevefoster]

have you checked this out?
http://forum.fellrunner.org.uk/showt...cling-Campaign

something to do until the ice goes!

Pledged my support, ride all year round, whatever the weather:wink:

Steve, you need to see the Hugh Grant film, "The Englishman Who Went Up A Hill But Came Down A Mountain". It will have you giggling all the way through!

Seen it years ago WD, must watch it again though, good film:thumbup:

[ZootHornRollo]

was a bit put-off by reports of ice on the roads of Kent and Surrey, so no ride.
But I did pick this up:
Attachment 5706

[ratfink]

rode on sunday instead of saturday - less ice/freezingness - 22 miles (35km), 670m - took me about 1:45 :-( and thats an improvement over the day when it was gales

[ZootHornRollo]

two hard spin sessions this week: two hours flat out on wednesday evening at high resistance, fairly constant pace just below threshold
one hour last night of intervals. Legs too done-in from night before to really do them properly, but feel ok today ....

120k club ride tomorrow - first ride on the new bike!!

[nikalas]

More turbo based fun last night... same 2X20 mins at 350W although I went through the gears during the last minute and finished at 900+W.. my wife thought I was going to come through the floor... debating between road or mtb for ride tomorrow.

[ZootHornRollo]

same 2X20 mins at 350W although I went through the gears during the last minute and finished at 900+W..

going some is that

never had power tested or ridden anything with a power gauge. Afraid I'd be sorely disappointed ...

[Stagger]

Managed 50 mile for my fiftieth birhtday yesterday.
Just down load the garmin and had 3341 foot of climb or 1018 metres

Really enjoyed it, but suffering with lower back ache today.

[nikalas]

going some is that

never had power tested or ridden anything with a power gauge. Afraid I'd be sorely disappointed ...

Haven't got it on actual bikes, although I will be sorely tempted when the Garmin Vector pedals finally come out, but my turbo measures it. Some interesting and slightly scary power facts and figures below...


Sir Chris Hoy’s peak power: 2350 watts+
Shanaze Reade peak power: 1800 watts
Mark Cavendish peak power: 1580 watts
Power required to hold 60kph as man one in a Team Pursuit: 607 watts
Bradley Wiggin’s average power winning National 10-mile title: 476 watts
Lance Armstrong’s estimated average power climbing Luz Ardiden in 2003 Tour de France: 455 watts
Power required to hold 60kph as man four in a Team Pursuit: 389 watts
Chris Anker Sorensen’s average power finishing 44th in Tour de France 2011 Stage 20 Time Trial: 334 watts
Fabian Cancellara’s average power winning 2010 Tour of Flanders: 285 watts
Chris Anker Sorensen’s average power on the “easy” flat Stage 7 of the 2011 Tour de France: 178 watts

[ZootHornRollo]

eek ....

have you ever tried a 'WattBike'?

They just got one in at the spin studio I go to - I can have a go on it whenever I want. But not sure what I should look for / measure / test!

Suppose I coudl do some sort of power-at-threshold test, that'd be useful ...

[nikalas]

Yep, a few times including lab testing on one... gave me a FTP of 370W

Easy test protocol described below... it's for testing outside but works fine on a WattBike.



The first step to getting the most out of a power meter to find your FTP or Functional Threshold Power. FTP is the highest power that you can maintain in a state of sustainable discomfort without fatiguing for approximately one hour. When power exceeds FTP, fatigue will occur much sooner, whereas power just below FTP can be maintained considerably longer. We mentioned anaerobic threshold earlier and FTP correlates strongly to this. Once you’ve found your FTP, your power based training zones can be deduced from it.

Hunter Allen is the author of power training bible, Training and Racing with a Power Meter, a top cycling coach www.PeaksCoachingGroup.com and a genuine power guru. This is his method for determining FTP.

20 minutes moderate paced riding.
X3 60-second 100rpm fast pedaling efforts with 60-second recoveries.
5 minutes moderate paced riding.
5 minutes All Out, “Punch it and Hold It!”
10 minutes moderate paced riding
20 minutes Time Trial on a fairly flat road that allows you to hold a strong and consistent effort. Don’t go out to hard.
10-20 minutes easy paced riding to cool down.

Your average power for the 20-minute Time Trial effort -5% gives your FTP. The 5% is subtracted to account for the fact that FTP is the power you can sustain for 60 minutes but the test was only 20 minutes long. A 60-minute time trial is difficult to pace and a big mental ask so, using a 20-minute effort and making the adjustment, provides an easier but still accurate method.