Quantcast
    MAIN INDEX RULES & LEGEND LOG IN  

Slowtwitch Forums: Triathlon Forum:
Watts/Kg for 60 minute 40km time trial.

 

First page Previous page 1 2 3 4 5 6 Next page Last page  View All  


mtlroadie

Dec 9, 09 6:39

Post #1 of 130 (9125 views)
Watts/Kg for 60 minute 40km time trial. Quote | Reply

I'm hoping to break an hour for a 40km TT this spring but need a few wattage benchmarks for the trainer this winter. I'm generally around 150-155lbs during the season and will attempt on a relatively flat, though windy, course. FTP, watt/kg, average power, anything that will give me a ball park would be great.

If you've broken and hour or know of an online calculator of some kind, help a brother out.
___________________________________________________
Team Medique Powered by Silber Investments


tigermilk

Dec 9, 09 6:45

Post #2 of 130 (9116 views)
Re: Watts/Kg for 60 minute 40km time trial. [mtlrunner] [In reply to] Quote | Reply

Depends on your CdA. I can break an hour on 230-250 W depending on conditions (say 3.3-3.5 W/kg). But it really is a function of tires, wheels, helmet, position, etc. and not so much weight.


E_Moto

Dec 9, 09 7:12

Post #3 of 130 (9065 views)
Re: Watts/Kg for 60 minute 40km time trial. [tigermilk] [In reply to] Quote | Reply

+1

260+ watts for my 210lb Frame to get under 55min. Much more do do with your setup, than with your weight.


persequetur vestra metas furiose


tim_sleepless

Dec 9, 09 7:37

Post #4 of 130 (9015 views)
Re: Watts/Kg for 60 minute 40km time trial. [E_moto] [In reply to] Quote | Reply

In Reply To:
+1

260+ watts for my 210lb Frame to get under 55min. Much more do do with your setup, than with your weight.



Jeez.... I need to do some serious work on my position over the off-season.


RACERX

Dec 9, 09 7:42

Post #5 of 130 (8998 views)
Re: Watts/Kg for 60 minute 40km time trial. [tim_sleepless] [In reply to] Quote | Reply

In Reply To:
In Reply To:
+1

260+ watts for my 210lb Frame to get under 55min. Much more do do with your setup, than with your weight.



Jeez.... I need to do some serious work on my position over the off-season.



+2 for me.. Does the "+" in 260+ mean about 275?
-----------------------------------------
Donate now to the war on ALS


mtlroadie

Dec 9, 09 7:52

Post #6 of 130 (8973 views)
Re: Watts/Kg for 60 minute 40km time trial. [E_moto] [In reply to] Quote | Reply

I don't think equipment or position is my limiter. Here's some basic info on my setup:

Bike: QROO Seduza, frame mounted bottles, 1.5 cm of spacers
Helmet: LG rocket, tail lies flat on the back.
Wheels: shallow generic up front, wheel cover on a powertap out back.

Some sample data:
1) I've averaged 202watts (2.87/kg) over a hilly 90km 1/2IM bike split (02:29:47 @ 36km/h avg)
2) I've also averaged 347watts (4.93/kg) over 15km ITT in low wind. (00:21:55 @ 41km/h avg)

250 watts average for 1 hour a reasonable ball park? more?
___________________________________________________
Team Medique Powered by Silber Investments

(This post was edited by mtlrunner on Dec 9, 09 8:32)


Tom A.

Dec 9, 09 7:54

Post #7 of 130 (8963 views)
Re: Watts/Kg for 60 minute 40km time trial. [tim_sleepless] [In reply to] Quote | Reply

In Reply To:
In Reply To:
+1

260+ watts for my 210lb Frame to get under 55min. Much more do do with your setup, than with your weight.



Jeez.... I need to do some serious work on my position over the off-season.

I did a flat 40K in 58:30 on an embarrassingly low 225W AP a couple of months ago...I'm ~5' 10-11" and ~160-165lbs...

I probably could've just broken 60 minutes on around 205W or so with that position/setup.


http://bikeblather.blogspot.com/


devashish_paul

Dec 9, 09 7:59

Post #8 of 130 (8946 views)
Re: Watts/Kg for 60 minute 40km time trial. [tim_sleepless] [In reply to] Quote | Reply

x3

260W 55 min....is this point to point, downhill with tailwind...that's faster than Torbjorn's Kona bike split and he is way above 300W to move at 58 min 40K pace! Yes, he is a big guy too....but wow 260W for 55 min...this is like the invisible man on an invisible bike!

cervelo.com (P3) |infinitnutrition.ca | bushtukah.com
Whiteface Hill Climb + Epicman Lake Placid 3k/180k/21k June 5/6 2014, Epicman Tremblant 10k/260k/42.2k 11-13 July 2014


rmur

Dec 9, 09 7:59

Post #9 of 130 (8946 views)
Re: Watts/Kg for 60 minute 40km time trial. [mtlrunner] [In reply to] Quote | Reply

In Reply To:
I don't think equipment or position is my limiter. Here's some basic info on my setup:

Bike: QROO Seduza, frame mounted bottles, 1.5 cm of spacers
Helmet: LG rocket, tail lies flat on the back.
Wheels: shallow generic up front, wheel cover on a powertap out back.

Some sample data:
1) I've averaged 202watts (2.87/kg) over a hilly 90km 1/2IM bike split (02:29:47 @ 36km/h avg)
2) I've also averaged 347watts (4.93/kg) over 16km ITT in low wind. (00:21:55 @ 41km/h avg)

250 watts average for 1 hour a reasonable ball park? more?


What type of PM are you using? If you've done ~5 w/kg for 16km, breaking an hour for 40k should be a joke on a decent course in decent conditions with the same setup. You could probably hold around 325W for 40k ...


SWoo

Dec 9, 09 8:04

Post #10 of 130 (8932 views)
Re: Watts/Kg for 60 minute 40km time trial. [tigermilk] [In reply to] Quote | Reply

I must be really non aerodynamic because on 4.0 w/kg I can't maintain 40km/hour.


mtlroadie

Dec 9, 09 8:08

Post #11 of 130 (8918 views)
Re: Watts/Kg for 60 minute 40km time trial. [rmur] [In reply to] Quote | Reply

I'm using a wireless PT 2.4 from a few seasons ago.

Frankly, i didn't know what to make of it when i saw the file. I remember feeling strong that day, the PT has always given me good readings, but this was a stand out. The only thing i can make of it is that i generally TT well above my category at shorter distances. Also, as a cyclist, i'm defenitly more of a sprinter then anything else.
___________________________________________________
Team Medique Powered by Silber Investments


tim_sleepless

Dec 9, 09 8:10

Post #12 of 130 (8909 views)
Re: Watts/Kg for 60 minute 40km time trial. [Tom A.] [In reply to] Quote | Reply

In Reply To:
In Reply To:
In Reply To:
+1

260+ watts for my 210lb Frame to get under 55min. Much more do do with your setup, than with your weight.



Jeez.... I need to do some serious work on my position over the off-season.


I did a flat 40K in 58:30 on an embarrassingly low 225W AP a couple of months ago...I'm ~5' 10-11" and ~160-165lbs...

I probably could've just broken 60 minutes on around 205W or so with that position/setup.



I hate you.


RChung

Dec 9, 09 8:14

Post #13 of 130 (8894 views)
Re: Watts/Kg for 60 minute 40km time trial. [Tom A.] [In reply to] Quote | Reply

In Reply To:
I probably could've just broken 60 minutes on around 205W or so with that position/setup.
What bike was that?


pjcampbell

Dec 9, 09 8:17

Post #14 of 130 (8880 views)
Re: Watts/Kg for 60 minute 40km time trial. [rmur] [In reply to] Quote | Reply

These numbers don't make a lot of sense.

202 watts and 36 (22.36 mph) km/h on a hilly course???? How hilly is hilly? That's VERY good depending on how hilly.

On the contrary, 347 watts and 41km/h (25.47mph) assuming it is flat (you did not say) is not good, again, depending on how windy "slightly windy' is. 347 watts should yield almost 30 MPH on a flat course with light wind, especially on the basis of your first 22mph @ 202 watts on a hilly course.

So something is not right.
--
Patrick
Next up: GMSR and Bear Mtn Fall RR


(This post was edited by pjcampbell on Dec 9, 09 8:24)


Tom A.

Dec 9, 09 8:17

Post #15 of 130 (8880 views)
Re: Watts/Kg for 60 minute 40km time trial. [RChung] [In reply to] Quote | Reply

In Reply To:
In Reply To:
I probably could've just broken 60 minutes on around 205W or so with that position/setup.

What bike was that?

The one in that box I sent you :-) Just slap some Scott 100K bars and a Jet90 front/rear w/cover on it and equipment-wise it'll be identical. Get your position dialed in and you'll be right there ;-)


http://bikeblather.blogspot.com/


Tom A.

Dec 9, 09 8:20

Post #16 of 130 (8871 views)
Re: Watts/Kg for 60 minute 40km time trial. [tim_sleepless] [In reply to] Quote | Reply

In Reply To:
In Reply To:
In Reply To:
In Reply To:
+1

260+ watts for my 210lb Frame to get under 55min. Much more do do with your setup, than with your weight.



Jeez.... I need to do some serious work on my position over the off-season.


I did a flat 40K in 58:30 on an embarrassingly low 225W AP a couple of months ago...I'm ~5' 10-11" and ~160-165lbs...

I probably could've just broken 60 minutes on around 205W or so with that position/setup.



I hate you.

I hate me too...especially the fact that I couldn't put out my typical 260-280W that day...


http://bikeblather.blogspot.com/


ontherivet

Dec 9, 09 8:20

Post #17 of 130 (8871 views)
Re: Watts/Kg for 60 minute 40km time trial. [rmur] [In reply to] Quote | Reply

huh? breaking 60 in a 40k requires 40km/h - if it took him 347w to go 41km/h in a 16km TT it's probably going to take pretty close to that to go 40 km/h, given a similar course/conditions. Assuming that 16km TT was a full-gas effort, I don't think this is going to be a "joke" for him. But I would agree that 325w sounds about right.


Dave Luscan

Dec 9, 09 8:24

Post #18 of 130 (8858 views)
Re: Watts/Kg for 60 minute 40km time trial. [E_moto] [In reply to] Quote | Reply

I'm either calling BS or hiring you as my coach. 27+ mph for a 210lb dude on 260 watts is arousing my skepticism.

Sign-up For Finding Freestyle
Or try it for free.


tim_sleepless

Dec 9, 09 8:25

Post #19 of 130 (8855 views)
Re: Watts/Kg for 60 minute 40km time trial. [Tom A.] [In reply to] Quote | Reply

In Reply To:


I hate me too...especially the fact that I couldn't put out my typical 260-280W that day...


Are you still in this set-up??




(This post was edited by tim_sleepless on Dec 9, 09 8:26)


mtlroadie

Dec 9, 09 8:25

Post #20 of 130 (8852 views)
Re: Watts/Kg for 60 minute 40km time trial. [pjcampbell] [In reply to] Quote | Reply

The 90 km was at the Tupper Lake Tinman. A rolling course with mild winds i'd say. Probably less hilly then a loop of IMLP. The 15km TT was an out and back on a single pancake flat road. Winds were generally cross tail/cross head. I have PT files for both rides but don't know how to pull them out.
___________________________________________________
Team Medique Powered by Silber Investments


rmur

Dec 9, 09 8:29

Post #21 of 130 (8831 views)
Re: Watts/Kg for 60 minute 40km time trial. [ontherivet] [In reply to] Quote | Reply

In Reply To:
huh? breaking 60 in a 40k requires 40km/h - if it took him 347w to go 41km/h in a 16km TT it's probably going to take pretty close to that to go 40 km/h, given a similar course/conditions. Assuming that 16km TT was a full-gas effort, I don't think this is going to be a "joke" for him. But I would agree that 325w sounds about right.

uhm he stated 21:55 for 16km which is 43.8 kph ... I took that figure vs. 41 kph.


mtlroadie

Dec 9, 09 8:32

Post #22 of 130 (8823 views)
Re: Watts/Kg for 60 minute 40km time trial. [rmur] [In reply to] Quote | Reply

oops. actual distance is 15km. Edited above as well.
___________________________________________________
Team Medique Powered by Silber Investments

(This post was edited by mtlrunner on Dec 9, 09 8:33)


KendallF

Dec 9, 09 8:34

Post #23 of 130 (8811 views)
Re: Watts/Kg for 60 minute 40km time trial. [Tom A.] [In reply to] Quote | Reply

I'm wondering just how much good tires/tubes will give me next year.

Last year I did 1:01:16 on 252 watts AP/NP. Flat course, reasonable position on a P3, deep wheels, relatively lousy tires (Conti Sprinter). (Tom, if you want to point to a downside of tubulars, here it is: I was just too lazy to change the tires out, and my local shop was out of good tubulars anyway). A month ago at a pretty much flat practice TT, I did 10 miles in 25:10, (23.9 mph) on 265 watts AP. Worse speed for more power. One difference, I had a training tire (big heavy Rubino Tech) on the rear last month.

This coming year, I'll be running clinchers w/latex tubes, and I'm finally going to get off my wallet and buy some Bonty or Vittoria Evo tires. It'll be interesting to see if there's a big difference.
Kendall Frederick

Orange Park, FL


Tom A.

Dec 9, 09 8:38

Post #24 of 130 (8803 views)
Re: Watts/Kg for 60 minute 40km time trial. [tim_sleepless] [In reply to] Quote | Reply

In Reply To:

Are you still in this set-up??


On that day...mostly. The position was nearly identical (I think my hands are slightly lower with the 100K bars) but the wheels were a Jet90 front/rear with a cover on the rear.

This was the position and setup on the day:




http://bikeblather.blogspot.com/


Carl Spackler

Dec 9, 09 8:54

Post #25 of 130 (8768 views)
Re: Watts/Kg for 60 minute 40km time trial. [mtlrunner] [In reply to] Quote | Reply

49:35 on ~319 watts but at el 5400.

__________________________________________________

First page Previous page 1 2 3 4 5 6 Next page Last page  View All  
 
 
 



Ironman run shoe weight
When you race an Ironman, what weight class do you think is most appropriate for you? A sub-6-ounce shoe is a pure racing flat. A 7.5 - 8oz shoe would be a Saucony Kinvara or Hoka Clifton. A 10-11oz shoe is a lightweight trainer.
5.5-6.0oz
7.5-8.0oz
9.5-11.0oz
12oz+
I never thought about it
I don't do 140.6
I'm boycotting this poll