Eugene Oppelt Posted June 3, 2014 Posted June 3, 2014 Delayed transmission Last week - nice and steady baseTSS 592IF 0.83 FTP test this week sometime Normally in 1st week of each month.
Eugene Oppelt Posted June 3, 2014 Posted June 3, 2014 I've done very little over the last 3 weeks, I will start easing into the training. Looking forward. Eish! Sterkte
Eugene Oppelt Posted June 3, 2014 Posted June 3, 2014 On the upside, I retook my 3min power test this morning and I'm 15Watts up from end of March How do you conduct that 3 min power test?
rouxtjie Posted June 3, 2014 Posted June 3, 2014 How do you conduct that 3 min power test?MMP test / mean max power Warmup 12 min at 100-150 wattsHigh cadence(115rpm+, 200watts+),15 second burst from 8 minutes to 12 minutes. So basically do one every minute.Recover 3 minutes...to bring hr down a bitGo till you blow for 3 minutes....115rpm+. Upload to software and get maximum minute power aka highest avg power sustained for 1 minute in your 3 minute testGo here and get training zones http://wattbike.com/...ones_calculator
rouxtjie Posted June 3, 2014 Posted June 3, 2014 Thanx Rouxtjie *sweetdruppels*No probs...did mine again last week...was moegmens after it. Avg power 360 watts for 3 minutes http://www.strava.com/activities/146556396
IdeJongh Posted June 3, 2014 Posted June 3, 2014 How do you conduct that 3 min power test? ^ What Rouxtjie said
Jakkals. Posted June 3, 2014 Posted June 3, 2014 I recall something like a 3min wattbike test being 60/65% of ftp.
IdeJongh Posted June 3, 2014 Posted June 3, 2014 Thanx Rouxtjie *sweetdruppels* Yep, I nearly blew chunks this morning! Quite the experience
rouxtjie Posted June 3, 2014 Posted June 3, 2014 I recall something like a 3min wattbike test being 60/65% of ftp.Yea sounds about right, just another method of getting training zones. Proper FTP(1 hour) and 20 min FTP(20 min avg - 5%) just takes to long and is boring.
IdeJongh Posted June 3, 2014 Posted June 3, 2014 I recall something like a 3min wattbike test being 60/65% of ftp. As FTP is 20min power, it might be the other way around - FTP is 60/65% of 3Min test, then it sounds about spot on.
Eugene Oppelt Posted June 3, 2014 Posted June 3, 2014 As FTP is 20min power, it might be the other way around - FTP is 60/65% of 3Min test, then it sounds about spot on. Yes'cos Rouxtjie's 360 Watts would be the equivalent of like 450 FTPThe man should turn PRO then.
rouxtjie Posted June 3, 2014 Posted June 3, 2014 Yes'cos Rouxtjie's 360 Watts would be the equivalent of like 450 FTPThe man should turn PRO then.foooooook....no chance of that. 270 FTP for me thanks so much
IdeJongh Posted June 3, 2014 Posted June 3, 2014 Yes'cos Rouxtjie's 360 Watts would be the equivalent of like 450 FTPThe man should turn PRO then. Hahaha! Come now Rouxtjie...what colour Fedgroup kit you going to sport?
rouxtjie Posted June 3, 2014 Posted June 3, 2014 Hahaha! Come now Rouxtjie...what colour Fedgroup kit you going to sport?Wahahhahaha I see what you did there...Is neil still there?, otherwise I will take green....
Spinnekop Posted June 3, 2014 Posted June 3, 2014 foooooook....no chance of that. 270 FTP for me thanks so much Ja....but you weigh 45kg? So 270 is not that bad......
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