I’m very new to indoor training on my computrainer. I’ve been shocked at how much more difficult it is to maintain a reasonable speed, currently averaging 3-4 MPH slower than on outside rides. I’ve also been somewhat surprised at my average watt generation. When doing a basic endurance-type ride (RPE ~4) I’m only generating an average of ~125 watts. That seems embarrasingly low. So tell me, how pathetically weak am I?
aerobic - 170-180 watts @ 140 bpm
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Have you gone through the calibration procedure?
Hye, its all relative. There is always someone better. I was getting to 2X20 intervals at 220 watts before I started on my PC’s.
When I got passed on NA all the time and the guys were telling me they were in the 400’s, I knew I was a wus.
Dave
When I got passed on NA all the time
What is NA?
Na is the fitcentric NetAthlon Online racing s/w. There new version should be out any day. What is cool is one can ride online with others and talk while riding!!
Dave
Wattage is relative to size (weight), sex, fitness. Best measure of “good” watts is to do a test where you warmup 10-15’, then do 2x20’ with 2’ easy, where the 20’ are basically as hard as you can go. Then you create a normalized watts for the entire 42’ range, and this is an approximation to your CP60.
To see where you fall on the “goodness” scale, go here: http://www.cyclingpeakssoftware.com/images/powerprofile_v3.gif
You take your CP60 watts divided by your weight in kg (lbs./2.2), then look yourself up. I’ve been told that good for a triathlete is in the “good” to “very good” ranges on the chart. Generally, only world-class triathletes or highly trained cyclists will get into the “excellent” and up areas.
Once you know your CP60, then you can create wattage ranges to be used at other intensities. Check out the Power 411 section on the Cycling Peaks site. It has everything you need to know about using your power meter correctly, training, testing, all that good stuff!
Just having a power meter and looking at it going “look at all the pretty numbers” is useless. And remember, absolute wattage numbers are meaningless, so if someone goes “I can crank out 350 watts” that’s a statement relative to how big the guy is and for how long.
I just crank at a value that at the end of the 2x20 intervals I can not do anymore. I sure get a harder workout than I have ever gotten on the road. And on the CT, you can never cheat.
Dave
Thanks for the info, I’ll have to checkout the CP60 test.
I have a TACX basic trainer. Its not as well calibrated as a CT. This morning I did a 60 min run in the cold minus 14 followed by 40 min on the trainer. After 5 min of spinning, I did the following 35 min at a baseline of 200 W with 4 minute sessions at 250W Aero position 100 RPM (1 min)-250W 65 RPM Aero position (1min)-270 to 300 W standing (2min) . I’d repeat this core 4 min section every 6 min, so a recovery of 2 min at 200W in between. It seems hard to me. Don’t have any clue how this translates into performance on the road.
I can’t imagine how the Ironman pros hold wattages >270 for 4.5 hours. Insane.
Dude, it’s NOVEMBER. Off season? A little down time maybe? McFly?
I haven’t done a thing in 6 weeks since Hawaii. NOTHING. Oh, except get a hernia repair, that was fun.
I don’t know what to make of the power numbers some of the guys throw up around here. At times I think I’m the worst cyclist on the forum yet my bike split is always top 3% or so in every major Ironman race and usually top 1 or 2 overall in every local race so I don’t worry about it. The key is to make your “hard” workouts really hard but not too long and make your long workouts long and easy. Don’t sweat the minutia, there’s no magic to it.
Slick. I just had my 6 week offseason. XC ski racing starts in early Jan and although we have a bit of snow, there is not enough to ski, so I am doing tri sports to get the engine ready.
Hey VP,
I’m on my 3rd off season of CT training. My second hooked up to pc’s. In any event, I just ride trying to hold decent avg watts. Some rides harder, longer, hillier than others. 3 years ago 200w for any length of time was tough. Now I ride 205-215 just in maintenance mode like now (I rode a 20 mile course at lunch today holding 207w while watching Texas-Texas A&M…certainly not killing myself). However you decide to measure yourself over time, make sure some rides are taxing. It’s fun to chart progress over time. Come next spring you will be amazed…(oh…make sure you are calibrated before each ride to keep comparisons accurate)
“Best measure of “good” watts is to do a test where you warmup 10-15’, then do 2x20’ with 2’ easy, where the 20’ are basically as hard as you can go. Then you create a normalized watts for the entire 42’ range, and this is an approximation to your CP60.”
I’ve never seen this before. Do you have a source?
And on the CT, you can never cheat.
Watching the watts, the averages, the cadence, the HR–trying to reach a goal or catch the metal man–it is like having a coach screaming in your ear!
Slick. I just had my 6 week offseason. XC ski racing starts in early Jan and although we have a bit of snow, there is not enough to ski, so I am doing tri sports to get the engine ready.
I hear ya. I’m a hypocrit. I never would have made it 6 weeks without training if it wasn’t this stupid hernia repair I have been putting off since February.
When I was on a CT I would normally ride 140 to 150 watts during the winter months. My normal 40K time on the road is about 1:07.
Use HR as an indicator of intensity and see how many watts you put out compared to your racing HR. While riding inside my PE is really high, it seems like it may be that way for you too.
jaretj
“Best measure of “good” watts is to do a test where you warmup 10-15’, then do 2x20’ with 2’ easy, where the 20’ are basically as hard as you can go. Then you create a normalized watts for the entire 42’ range, and this is an approximation to your CP60.”
I’ve never seen this before. Do you have a source?
Read the stuff on the Cycling Peaks website I cited earlier. The number you get is called Functional Threshold. Read all about it! Also read about it at http://cruciblefitness.com or Gordo Byrn’s website.
Slick, it is amazing you went that hard and fast at LP and Kona with a messed heria.
Next year I am taking a page from your book and I will actually do one indoor session per week so that I can really have a controlled high intensity one hour zero coasting, bolted to the aero position workout. Also helps with heat training for those scorching summer races.
“Read the stuff on the Cycling Peaks website I cited earlier. The number you get is called Functional Threshold.”
I have. Nowhere on CyclingPeaks do they say NP for 2X20’ plus 2’ recovery gives functional threshold. They say the power you can maintain for a 40K TT is functional threshold and this often equates to the power you can routinely maintain for 2x20’ intervals. In fact, Coggan has written extensively that trying to max out 2x20’ gives an artificially high value and is counterproductive.