Hoodoo wrote:
Please help me to read these numbers of my last TT test.
After an hour of activation, did a 20min. TT test:
Weight: 160 lbs
Distance: 13.09km
Time: 20min.
Avg power: 291w
NP: 292w
Avg speed: 39.2k/h
Flat road
Aero position the whole test.
Bike/gear: TT with racing kit, aero helmet, etc.
How do I know if this is efficient of not ?
Cheers !
First, congrats! Nice test, especially the pacing. A 1w difference between average and normalized power is as good as it gets. Looks like you were just over 4w/kg, which is outstanding. Your warmup was a bit long for a traditional 20min test. Multiplying 291 by .95 yields 276 for an FTP.
If by "efficiency", you mean velocity per watt, then I think you have a great deal of improvement to make in either your equipment or position.
Here are my number from my last 40k. I'm a marginal Cat4 cyclist. I was 7th out of 22 in the 55-64 age group in this race.
Conditions: Very flat road, little wind, overcast, mid 70's.
Weight: 182
Distance: 40k (measured)
Time: 57:33
Speed: 41.7 kph
AP: 281 (3.4w/kg)
NP: 282
My FTP was 265 at the time of this race. For some reason, I can always go a bit harder in a race than I can in a test.
While it's not appropriate to draw a conclusion from such little data, I outweigh you by 10kg and you're 10w stronger. That's why I *think* you have opportunities for improvement in either position, equipment, or both.
hth