Power tap numbers

Triathlon Forum
1

I don’t have a power tap and can’t ride outside for another 6 weeks but
I just got a trainer with power output readings Could a male power tap rider share
some numbers so I can relate to outside effort. I am 5-10 , 190 lbs
and ride almost entirely on the aeros. Please share power numbers for
different speeds on level roads and describe conditions.

thanks

2

I’m not sure any of this means anything but I’m the weight so maybe. Here’s one I remember from last summer 185W = 30 km/hr

3

Why don’t you do a threshold test on the trainer of 20-30 minutes to determine average power over a 10 mile course. Then base the rest of your training off that average?

4

The numbers may be similar, but position is a big factor in power numbers. One guy who sticks way up in the wind may take 30 watts more than the same sized guy with a good position. Since you have the indoor power number, the best thing would be to do a threshold test and train based on those numbers. My power at 27mph is going to be worthless to you to train by.

5

Don’t concern yourself with other riders are putting out for power and their speeds. They will vary from 150 watts to 350 watts at 20mph. The important person is you.

  1. Do a FTP test…95% of 20 min max or 2X20 with 2 min rest.
  2. Ride at 95 to 100% of that power for 25 to 40 minutes per training session (2 to 3 times a week) as 3X10, 2X15, 2X20 etc… with a few minutes rest in between intervals and a warm up/cool down.
  3. Ride a longer ride when you have time at 75 to 80% of FTP for a least 2 hours once a week.
  4. Totally disregard the speed on your computer and ride to time and power. When you get back to the road test your speed and HR and train to that.

jaretj

6

Absolutely the focus of my training should not be somebody else’s power numbers but to compare is
interesting. Also I have taken 4 years off from IM and want to predcit what will happen
when I come out of the basement. A Lance documentary said 70 % of our drag comes from
our body and 80% of our power at 18mph is consumed by air resistance . This illustrates that
comparison of 2 riders is convoluted but numbers are my friend . I crave numbers.
So lets have some numbers relevent or not.
Clydsdale AG s numbers much appreciated.
Any elite studs or super biker chicks out there willing to share power tap / speed numbers ?

7

I have only had my PT 2.4 for about 2 months. When I am inside on the trainer, I usually average around 240 for a 1 to 2 hr effort. I cannot stand to be on a trainer more than 2 hours.

Outside, my numbers are lower. I have not ridden outside a whole lot since getting my PT. This weekend, I rode for 3.5 hrs with a pretty good headwind/crosswind. At the end of the ride, my average watts were 219 and average speed was 19.3 mph. For outside rides, this is fairly typical no matter if it is for 1 hour or 4 hours. The outside average (per ride) varies from 209 to 229. I push just hard enough that I feel I can still run afterwards (which I usually do).

I am 6’4" and usually weigh 190 to 195.

I hope this is what you are asking for.

8

Geez you big guys sure have to put out a lot of power. On 200 watts, I typically average around 21-21.5 mph. I am 5’8-1/2 (I like to round up to 5’9") and 155 lbs.

9

I followed your path before eventually buying a PowerTap and now I ride my PT equipped bike in that trainer.
(It was a Performance model…I forget which one, it uses a fluid resistance unit and listed for about $300)

My experience has been that there was poor correlation at low power ratings (under 100W) The trainer
might say 100 watts while I was getting 60W on the PowerTap. I usually would only be below 100
in my warm-up or cool down phases… I have an FTP of about 250W and weigh about 175.

For steady state efforts where I spend most of my time the correlation would be quite good, within a few percent.
This held true from say 125 to 250 watts.

For hard efforts, I was not so confident. because the cheap units just calculate power from how fast the wheels are
turning, if you sprinted for 30 seconds at 500W…you would be accelerating the rollers the whole time and getting
a variable power reading when the PT would be reading how hard you pushed on the pedals (a more accurate,
real-time reading).

I would have almost zero confidence in any ‘Max Power’ readings… the stuff over 500W. On the PowerTap I can
get over 1000W for a short hard effort on the road (like 5 sec) but I have never got it over 750 in the trainer
on either the PT computer or the Trainer readout . I think the tire/roller interface limits the grunt you can put in.

So - the simple trainer systems out there are not a bad way to go to ride in Z2-Z4…but you will probably want
to get a PowerTap (or SRM, or Ergomo…) if you are serious, the ability to download the data was what sold me.

I have never used a Computrainer or other high-end ‘smart’ trainers, so if you have one of those, ignore my above
comments. I hear they are pretty damn good.

10

Yep,
You 150 # guys should have to carry your wet suit , running shoes , and all your liquid on the bike.
It would just be fare to us clydes.

6-4 dude . >>>>>> ** average watts were 219 and average speed was 19.3 mph. **

Thanks for the real numbers this is humbling. A lot of work to do here. Most of it FUN.

11

just got a powertap a few weeks ago and just started riding again after a 3 month run focused block of training for a mary, 6’3" 175lbs, wattage on my outside rides has been in the 180-185 range with HR in the 130’s and pace around 18mph…i did a 30 minute test going hard on the trainer right when I got back on the bike and avg watts were 238 for the 30 minues with a HR of 152. I used that number to set zones but I am hoping that as I come back into good cycling form the wattages increase and i can reset…

12

Thanks BUX. As I percieve it Reality for a big guy to do a 6 hour IM bike ( 18.7 mph) is
he must average over 180 watts and probably well over 200 with hills.
My natural tempo inside is 120 to 160watts . I think I ll need louder music.
Sorry Jimmy Buffet but you are suspended from my ironman team.

13

I don’t have a power tap and can’t ride outside for another 6 weeks but
I just got a trainer with power output readings Could a male power tap rider share
some numbers so I can relate to outside effort. I am 5-10 , 190 lbs
and ride almost entirely on the aeros. Please share power numbers for
different speeds on level roads and describe conditions.

thanks
6’2" 180-185 lbs. Tonight on trainer: 5x 4 minute intervals. Averaged 352 watts. Averaged 372 watts on the road for same workout a few weeks ago.

Last year for a flat 10-mile TT in decent weather on a good road, I averaged about 27.5 mph on about 330 watts. Under those same conditions 25 mph would be about 255 watts and 20 mph would be about 145 watts for me.

Rik

14

Rick,

Are you extremely aero?
very Enviable numbers your producing.

" 25 mph would be about 255 watts and 20 mph would be about 145 watts for me. "

15

Rick,

Are you extremely aero?
very Enviable numbers your producing.

" 25 mph would be about 255 watts and 20 mph would be about 145 watts for me. "
I have worked on my aero-ness a lot (body position AND equipment). Here’s what my TT/triathlon position looked like last year:
Front view
Quarter front/side view
Side view
But keep in mind those numbers are on a super-flat course with warm weather and good pavement. For a triathlon, here are some representative numbers for me last year:

Sprint triathlon w/ 16-mile bike leg on semi-flat course with some rolling hills and not great road surface:
0:38:12 (25.1 mph) - 288 watts AP (293 watts NP)

70.3 triathlon (Vineman) - 56-mile bike leg on a course w/ two big climbs, some rolling hills and some bad pavement:
2:24:07 (23.3 mph) - 255 watts AP (265 watts NP)

Rik

16

Rik,
You are very aero in photos but don’t you get thirsty ?
Numbers you have shared show that you are conserving 20% or more power effort
than others at 20 mph.
Do you recall if you move up to the bull horns and maintain the same speed what
happens to your power levels ?
Any other variations ?

thanks for sharing great info

17

Rik,
You are very aero in photos but don’t you get thirsty ?

Not in a 10-mile TT. I use a front aero bottle in triathlons. I also added a frame water bottle for the 70.3

   Numbers you have shared  show that you are conserving  20% or more power effort   
   than others  at 20 mph.

Given my size, I’m fairly aero. I’m hoping to find some further tweaks to improve that this year.

   Do you recall  if you move up to the bull horns and maintain the same speed what   
   happens to your power levels  ?

Power levels would go WAY up. I don’t have any good data for that. I’ve only done serious testing for my TT/tri position.

But I would venture a guess that the 330 watts that would get me 27.5 mph for my TT position in good conditions would get me only about 25 mph (or less) in a bullhorn position.

Rik

18
  1. Ride at 95 to 100% of that power for 25 to 40 minutes per training session (2 to 3 times a week) as 3X10, 2X15, 2X20 etc… with a few minutes rest in between intervals and a warm up/cool down.

Dude, are you serious? That prescription will almost surely result in a pretty fast burnout for most AGers. Those are some stressful workouts.

19

Yes I am serious, if the OP want’s to go faster by training with power over the winter, that’s how you do it.

I’ve been doing it for about 20 weeks now.

jaretj

20

Yes I am serious, if the OP want’s to go faster by training with power over the winter, that’s how you do it.

I’ve been doing it for about 20 weeks now.

jaretj
Have you been upping your wattage threshhold to keep the 95-100% reps constant?