Cederberg MTB power results day 1

[JasonW]

That's great news about the powertap for disc wheels.

 

Looking at 1kTT's stats' date=' it appears that he was riding in mid L2 to mid L3 for the stage. Adapting the figures to my weight (I did a similar time for the stage), I reckon that I was riding mid to high L3 for the stage (on average) with no significant periods at L4.

 

I felt like I was at my limit for the whole stage and finished with an average HR of 90%. I think this really emphasises how important sweetspot  training is for marathon length MTB races.

[/quote']

Hi Jason

It would be possible for you to be riding at this intensity for this duration if you were going full gas and not worrying aout the next few days - but if this was how you were riding then I would have expected to see you into the L4 zone on the climbs.

If you did a similar time then you might want to look at how economically you rode the stage if it cost you that much more energy ?

But yes - SST for most any races is a great way to build aerobic fitness and absolutely essential for this type of race as you say.

 

Hi Peter

 

I did not have a power meter so I can't really say for sure how much time I spent in L4. The first day only had one significant climb. It was however a really long one (about 15 kms I think). It was at the start so I tried to ride it fairly conservatively and would judge my effort to be top end of L3. The rest of the stage was relatively flat, but on very tough terrain.

 

1kTT has a very much higher FTP than I do. Mine is currently at 265w, hence the greater energy expenditure to do the same time.

[Marius]

FTP at 265W that just sounds very low or you must weigh like nothing Jason??? I'm just saying if you weigh just as much as K1TT and put put the same time you have to have a higher FTP or you mare ALOT faster down the technical stuff/Marius2007-10-31 03:12:47

[Marius]

Are you Whyte, Jason  ?? If so you normally finish very close to me and my FTP is +-300w so yours will have to be higher??

[JasonW]

Are you Whyte' date=' Jason  ?? If so you normally finish very close to me and my FTP is +-300w so yours will have to be higher??[/quote']

 

Yup, that's me. I am fairly confident that my FTP is 260 (or max 270) for a 60 min TT. I've only really mesured using a 20 min TT on signal hill where I get 285 watts tops (285 x 95% = 270)

 

I weigh 65kgs so that helps!

[BikeMax]

 

FTP at 265W that just sounds very low or you must weigh like nothing Jason??? I'm just saying if you weigh just as much as K1TT and put put the same time you have to have a higher FTP or you mare ALOT faster down the technical stuff/

 

He would only have to weigh around 63kg to have the same P/W as you (Think you are 70kg ?)

 

[Marius]

Hiehie, I'm a fair amount more than that BikeMax, closer to 74kgs.

[BikeMax]

 

Are you Whyte' date=' Jason  ?? If so you normally finish very close to me and my FTP is +-300w so yours will have to be higher??[/quote']

 

Yup, that's me. I am fairly confident that my FTP is 260 (or max 270) for a 60 min TT. I've only really mesured using a 20 min TT on signal hill where I get 285 watts tops (285 x 95% = 270)

 

I weigh 65kgs so that helps!

 

270w sounds about right to put you at the same level as Marius.

 

[Marius]

Are you Whyte' date=' Jason  ?? If so you normally finish very close to me and my FTP is +-300w so yours will have to be higher??[/quote']

 

Yup, that's me. I am fairly confident that my FTP is 260 (or max 270) for a 60 min TT. I've only really mesured using a 20 min TT on signal hill where I get 285 watts tops (285 x 95% = 270)

 

I weigh 65kgs so that helps!

 

Ok, that makes sence now, sounds right. That's a 4.1 ratio, I'm also 4.1 round about, so we are very closely matched, I'll have to keep my eye on you...

[Marius]

Also, I think I saw your name pop up when I did that one Mtb Provinsial Race, not to sure but I think it was you, there you put ALOT of time into me yet I manage to finish about the same time as you on longer Mtb rides, wonder why that is..

[BikeMax]

 

That's great news about the powertap for disc wheels.

 

Looking at 1kTT's stats' date=' it appears that he was riding in mid L2 to mid L3 for the stage. Adapting the figures to my weight (I did a similar time for the stage), I reckon that I was riding mid to high L3 for the stage (on average) with no significant periods at L4.

 

I felt like I was at my limit for the whole stage and finished with an average HR of 90%. I think this really emphasises how important sweetspot  training is for marathon length MTB races.

[/quote']

 

Hi Jason

 

It would be possible for you to be riding at this intensity for this duration if you were going full gas and not worrying aout the next few days - but if this was how you were riding then I would have expected to see you into the L4 zone on the climbs.

 

If you did a similar time then you might want to look at how economically you rode the stage if it cost you that much more energy ?

 

But yes - SST for most any races is a great way to build aerobic fitness and absolutely essential for this type of race as you say.

 

Hi Peter

 

I did not have a power meter so I can't really say for sure how much time I spent in L4. The first day only had one significant climb. It was however a really long one (about 15 kms I think). It was at the start so I tried to ride it fairly conservatively and would judge my effort to be top end of L3. The rest of the stage was relatively flat, but on very tough terrain.

 

1kTT has a very much higher FTP than I do. Mine is currently at 265w, hence the greater energy expenditure to do the same time.

 

Maybe not such a big difference after all Jason - 1kmTT is 4.4 w/kg  (if his 340w number is actually FTP and not 20 min power as he says) whereas yours is 4.2w/kg.

 

So he only has the equivalent of another 13w on you, and should have been working at a broadly similar %age of FTP as you were to finish in the same time.

 

[JasonW]

Also' date=' I think I saw your name pop up when I did that one Mtb Provinsial Race, not to sure but I think it was you, there you put ALOT of time into me yet I manage to finish about the same time as you on longer Mtb rides, wonder why that is..[/quote']

 

Yah, I always do the provincials. I think this type of racing tends to suit me.

 

Its also the most fun

[JasonW]

That's great news about the powertap for disc wheels.

 

Looking at 1kTT's stats' date=' it appears that he was riding in mid L2 to mid L3 for the stage. Adapting the figures to my weight (I did a similar time for the stage), I reckon that I was riding mid to high L3 for the stage (on average) with no significant periods at L4.

 

I felt like I was at my limit for the whole stage and finished with an average HR of 90%. I think this really emphasises how important sweetspot  training is for marathon length MTB races.

[/quote']

Hi Jason

It would be possible for you to be riding at this intensity for this duration if you were going full gas and not worrying aout the next few days - but if this was how you were riding then I would have expected to see you into the L4 zone on the climbs.

If you did a similar time then you might want to look at how economically you rode the stage if it cost you that much more energy ?

But yes - SST for most any races is a great way to build aerobic fitness and absolutely essential for this type of race as you say.

 

Hi Peter

 

I did not have a power meter so I can't really say for sure how much time I spent in L4. The first day only had one significant climb. It was however a really long one (about 15 kms I think). It was at the start so I tried to ride it fairly conservatively and would judge my effort to be top end of L3. The rest of the stage was relatively flat, but on very tough terrain.

 

1kTT has a very much higher FTP than I do. Mine is currently at 265w, hence the greater energy expenditure to do the same time.

Maybe not such a big difference after all Jason - 1kmTT is 4.4 w/kg  (if his 340w number is actually FTP and not 20 min power as he says) whereas yours is 4.2w/kg.

So he only has the equivalent of another 13w on you, and should have been working at a broadly similar %age of FTP as you were to finish in the same time.

 

Yes, that's true. He was about 12 mins quicker on this stage, but less on the 2nd and 3rd, so will be interesting to see what his stats for the other stages are like (hint hint!)

[Marius]

Yip, have to agree, althou I finished last only two Warthogs finished behind me but they don't really count, it was the most fun I had doing a Mtb race althou I can't really perform well I'll do a few more next year for sure!

[1kTT]

Hi Guys,

Interesting discussion.  I will post power stats for the other two stages tonight.

Bikemax, I was talking about my 20min Normalised Power output as FTP (apologies if this is not the correct term). I calc it by looking back at my seasons stats from the Ergomo downloads.  Best ever was 384w (in the road section of the winter classic), next best was 350 (in the zoo lake crit)- those were my only road races this year.  If I look at my power histogram for training rides and then look at when there is a drop off in power, I get +-340w pretty regularly.  I pretty often get NP just above 300w for 1h45 training rides.

 

I am pretty sure that the drop in power over the last hour was due to terrain, I actually felt better over the last hour than the 1st hour.

 

Simon

[BikeMax]

 

Hi Guys' date='

Interesting discussion.  I will post power stats for the other two stages tonight.

Bikemax, I was talking about my 20min Normalised Power output as FTP (apologies if this is not the correct term). I calc it by looking back at my seasons stats from the Ergomo downloads.  Best ever was 384w (in the road section of the winter classic), next best was 350 (in the zoo lake crit)- those were my only road races this year.  If I look at my power histogram for training rides and then look at when there is a drop off in power, I get +-340w pretty regularly.  I pretty often get NP just above 300w for 1h45 training rides.

 

I am pretty sure that the drop in power over the last hour was due to terrain, I actually felt better over the last hour than the 1st hour.

 

Simon

[/quote']

 

Hi Simon

 

FTP is defined as 60 minute power for the sake of these zones etc. It is unlikely that you would be able to maintain your 20 min max for much longer than 20 mins. The ratio of 20 min power to FTP is usually around 93-95% so if 340w is a true max power for 20 mins then FTP is likely to be around 325w. A good way to benchmark this is to try 2 x 20 mins at this level and see if you can maintain it - this is a pretty reliable indicator of FTP.

 

[1kTT]

FTP is defined as 60 minute power for the sake of these zones etc. It is unlikely that you would be able to maintain your 20 min max for much longer than 20 mins. The ratio of 20 min power to FTP is usually around 93-95% so if 340w is a true max power for 20 mins then FTP is likely to be around 325w. A good way to benchmark this is to try 2 x 20 mins at this level and see if you can maintain it - this is a pretty reliable indicator of FTP.

 

325w normalised for an hour sounds right based on my power stats for the season.

 

One morning when it is raining and I feel brave, I will try 2x20 mins and see.  Out of interest what sort of gradient would you use on a COmputrainer course to do the test on ?