Gaining power back after heavy weight loss?

[Rider3000]

Thanks Dale.... i agree with you... (as always) 

 

Pure savage, what was weird to me was when i ride uphill and on most undulating terrain i ride with sub 3 guys, sometimes i seem the strongest also. My strava data on bigger climbs gives me an estimated power on them (dont know how accurate it is) but several times i climb for say 12min and strava estimates me to have had a average power of 350W and some areas even 800Watts on sections.

 

So if its true im not sure how i can only get 255W on only 3min! I was expecting way more than that to be honest. Thing is also i "hate" a stationery bike but on the road i always try to be a "contador" type of guy that pushes myself hard.

 

so i totally confused about this result. 

['Dale]

Thanks Dale.... i agree with you... (as always) 

 

Pure savage, what was weird to me was when i ride uphill and on most undulating terrain i ride with sub 3 guys, sometimes i seem the strongest also. My strava data on bigger climbs gives me an estimated power on them (dont know how accurate it is) but several times i climb for say 12min and strava estimates me to have had a average power of 350W and some areas even 800Watts on sections.

 

So if its true im not sure how i can only get 255W on only 3min! I was expecting way more than that to be honest. Thing is also i "hate" a stationery bike but on the road i always try to be a "contador" type of guy that pushes myself hard.

 

so i totally confused about this result. 

 

You started too hard with your effort or something.

A more steady wattage over 3 mins will be a more reliable measurement.

 

Go back when you're fully rested if you feel it is skewed.

Seems like you went backwards, so to speak, in the final minute or so.

[Pure Savage]

Thanks Dale.... i agree with you... (as always) 

 

Pure savage, what was weird to me was when i ride uphill and on most undulating terrain i ride with sub 3 guys, sometimes i seem the strongest also. My strava data on bigger climbs gives me an estimated power on them (dont know how accurate it is) but several times i climb for say 12min and strava estimates me to have had a average power of 350W and some areas even 800Watts on sections.

 

So if its true im not sure how i can only get 255W on only 3min! I was expecting way more than that to be honest. Thing is also i "hate" a stationery bike but on the road i always try to be a "contador" type of guy that pushes myself hard.

 

so i totally confused about this result. 

 

To be honest, as I pointed out on the other thread, you also get better at taking these 3 minute tests.

 

You need to keep your cadence at around 90rpm and use the fan to fine tune your watts.

[Blue Monster]

Thanks Dale.... i agree with you... (as always) 

 

Pure savage, what was weird to me was when i ride uphill and on most undulating terrain i ride with sub 3 guys, sometimes i seem the strongest also. My strava data on bigger climbs gives me an estimated power on them (dont know how accurate it is) but several times i climb for say 12min and strava estimates me to have had a average power of 350W and some areas even 800Watts on sections.

 

So if its true im not sure how i can only get 255W on only 3min! I was expecting way more than that to be honest. Thing is also i "hate" a stationery bike but on the road i always try to be a "contador" type of guy that pushes myself hard.

 

so i totally confused about this result. 

I have been training on a Watt Bike for over a year now.

A few points to remember, don't do the 3 min test too often.  Watt Bike warns against it, as the load on the body is extreme.  I think they recommend a few times a year, so keep this in mind.

Using a Watt Bike properly takes time.  When you do your next test, ain for about 10% above you final 3 min number.  You should be able to maintain it and if you feel good, push a little harder.

Cadence is also important.  What is your normal average cadence over a training ride, and the cadence on the 3 min test?

I have had a similar problem as I lost weight and climbed better.  Most of my training rides are in the cradle, and I turned them into interval sessions.  Push hard on the hills, and recover on the flats.  I got slower over the whole distance.  Hold back on the climbs, and push a little harder on the flats, you will be amazed.  On my training ride, if I limit max power on the hills, and push a little harder on the flats, I will always come close to my best route time, but no strava segment PBs.

If you are serious about your training, try and get a power meter for your bike, it will change your life