Strava Average Power estimate

[Jaco-fiets]

Definitely missed out. I think 90% of the people in attendance wanted more and Mike and Andrew definitely wanted to offer more.

 

I train with power and for a long time I didn't .Once my youngest was born and I realised time no longer belongs to me I went back to power because I could focus the workouts more sharply. This is where the biggest advantage lies. 

The message was that when training with HR we need to allow more time for recovery between load repeats. Give your body that time to actually recover. With a PM based training plan they assume that 5min is enough but sometimes you need 10 so HR is actually a better indicator of when you are ready for the next load.

 

Another take away from the session was that I'm training too hard and therefore tired before most of my races. Dr. Mike was saying that 20% of your training time should with intensity (Z4-Z6) and 80% zone 2. That kind of blew my a little but after just 10 days of tweaking my plan to work the drills to align with that I've found i'm more productive.

 

I think most of us are overthinking training and especially the tools we use. That was another takeaway BTW.

What do they base their zones on? % of FTP?

Would you pls show the % of each of the zones acc to sportscience?

 

I only have about 4hrs a week to train so i try to spend most of that in sweet spot zone which is 84-97%

Edited February 24, 2020 by Jaco-fiets

['Dale]

Ignore.

[DieselnDust]

What do they base their zones on? % of FTP?

Would you pls show the % of each of the zones acc to sportscience?

 

I only have about 4hrs a week to train so i try to spend most of that in sweet spot zone which is 84-97%

 

 

the zones are the traditional HR % of max or of Lactate threshold or % FTP.

How you determine those zones is actualy quite important. He suggested a proper 1hr TT in a controlled environment i.e lab, velodrome. He did mention that some software platforms do a good job of estimating FTP and HR threshold once you have enough ride data. The age old 220-age is a load of bollocks (my words not his but the gist is the same)

 

Ah so if you are training below 7-10hrs per week (like you) then they say you can use all of that for Intensity as you will have enough rest through being off the bike provided you hydrate sufficiently and have good quality sleep.

I'm slightly above the 7-10hr  band at 12hrs.

Looking back to 2017 I was on 8 hrs and about 3 hrs was intensity and that work for me into 2018. 

So it explained a little my progress and response to training load. 

Edited February 24, 2020 by DieselnDust

[Mamil]

Wind is also something strava guestimates can't factor in. 

[Dexter-morgan]

One of my mates did a indoor ride on a dumb-trainer with a Speed sensor and Strava gave him an average of 375 watts over an hour workout,(he can maybe do around 170 w for an hour) so not for me.

[babse]

Definitely missed out. I think 90% of the people in attendance wanted more and Mike and Andrew definitely wanted to offer more.

 

I train with power and for a long time I didn't .Once my youngest was born and I realised time no longer belongs to me I went back to power because I could focus the workouts more sharply. This is where the biggest advantage lies. 

The message was that when training with HR we need to allow more time for recovery between load repeats. Give your body that time to actually recover. With a PM based training plan they assume that 5min is enough but sometimes you need 10 so HR is actually a better indicator of when you are ready for the next load.

 

Another take away from the session was that I'm training too hard and therefore tired before most of my races. Dr. Mike was saying that 20% of your training time should with intensity (Z4-Z6) and 80% zone 2. That kind of blew my a little but after just 10 days of tweaking my plan to work the drills to align with that I've found i'm more productive.

 

I think most of us are overthinking training and especially the tools we use. That was another takeaway BTW.

the more you trust the plan the less overthinking!

[DieselnDust]

the more you trust the plan the less overthinking!

 

 

Exactly!

 

I took down some notes: I'll compile and post here in the next 48hrs

['Dale]

What do they base their zones on? % of FTP?

Would you pls show the % of each of the zones acc to sportscience?

 

I only have about 4hrs a week to train so i try to spend most of that in sweet spot zone which is 84-97%

 

Rather gooi more 1 hr above 90% and 3 hrs below 75%, thereabouts.

Bang for  buck  clock

[Duane_Bosch]

One of my mates did a indoor ride on a dumb-trainer with a Speed sensor and Strava gave him an average of 375 watts over an hour workout,(he can maybe do around 170 w for an hour) so not for me.

The rule is.

 

The highest power number is the correct number

The highest climbing number is the correct number

The highest distance value is the correct number

The lowest weight value is the correct value.

[babse]

Exactly!

 

I took down some notes: I'll compile and post here in the next 48hrs

will be appreciated!

 

[Grease_Monkey]

The rule is.

 

The highest power number is the correct number

The highest climbing number is the correct number

The highest distance value is the correct number

The lowest weight value is the correct value.

Sounds about right to me... I trust completely in Strava powet values, it recons I am pretty strong, who am I to dispute that?

[RocknRolla]

The power estimate on strava is a hook, to get peeps to fall for the premium package.

 

As for it's accuracy, No comment, I rate my rides by fun factor these days.

[Jaco-fiets]

the zones are the traditional HR % of max or of Lactate threshold or % FTP.

How you determine those zones is actualy quite important. He suggested a proper 1hr TT in a controlled environment i.e lab, velodrome. He did mention that some software platforms do a good job of estimating FTP and HR threshold once you have enough ride data. The age old 220-age is a load of bollocks (my words not his but the gist is the same)

 

Ah so if you are training below 7-10hrs per week (like you) then they say you can use all of that for Intensity as you will have enough rest through being off the bike provided you hydrate sufficiently and have good quality sleep.

I'm slightly above the 7-10hr band at 12hrs.

Looking back to 2017 I was on 8 hrs and about 3 hrs was intensity and that work for me into 2018.

So it explained a little my progress and response to training load.

Thank you for the info. Was wondering if the 80/20 also counts for those in my position.

 

What % of FTP do they consider as “intensity”?

[DieselnDust]

Thank you for the info. Was wondering if the 80/20 also counts for those in my position.

What % of FTP do they consider as “intensity”?

Basically anything from 90%of FTP IIRC.

Z4 - Z6

Most effective intervals they consider to be 8x2min at 125% FTP

or similarly 100-110% of lactate threshold

[The Ouzo]

I have done rides where my strava power data looks like MvDP Amstel Gold victory. So I wouldn't trust it.

Strava estimates my power so low that if Strava estimates are way above real world figures I should be going backwards.

[lechatnoir]

I personally find it to very optimistic , I have bikes with and with out power meters and generally the strava estimated  figure is about 100 watts more on the bike with out a power meter .

 

I'd much rather believe my PM is under-reading!! sadly, i know the truth... and it depresses me greatly