What w/kg or FTP needed for 3 HR Argus?

[The_Break]

Lactate threshold ±4W/kg and if you have a good start group with a similar time. A group start group and you could also easily do it with ±3.5W/kg.

[azikara]

OK. I did a MAP (Ramp) test that my coach prescribed. It starts at 100W and increases by 20W every 4 mins. This seems a LOT longer than the traditional 1 min ramp. So I'm not sure the result would be the same. I think I could hold a lot more wattage at 1 min vs 4. But I topped out at 315. I weigh 67 kg so this is about 4.7. FTP is still in the 3.9-4.1 range. Everything I read says your FTP should be about 0.75 x MAP so I think my MAP is actually about 5.2. I will try a 1 min test soon and see.

 

Flying into Cape Town this Saturday. CANNOT wait to see the ocean and mountains. Hope the weather is great.

 

Cheers all and good luck.

[The_Break]

OK. I did a MAP (Ramp) test that my coach prescribed. It starts at 100W and increases by 20W every 4 mins. This seems a LOT longer than the traditional 1 min ramp. So I'm not sure the result would be the same. I think I could hold a lot more wattage at 1 min vs 4. But I topped out at 315. I weigh 67 kg so this is about 4.7. FTP is still in the 3.9-4.1 range. Everything I read says your FTP should be about 0.75 x MAP so I think my MAP is actually about 5.2. I will try a 1 min test soon and see.

 

Flying into Cape Town this Saturday. CANNOT wait to see the ocean and mountains. Hope the weather is great.

 

Cheers all and good luck.

 

That test is a bit whacked. Especially at the upper power zones. Tests we do at Stellenbosch use 30W intervals every 2 mins. A 30W differences is a huge amount and I woud guess that if you are loosing out cause of the 4min intervals you are probably testing a bit low and are also under training.

 

FTP is normally 85-90% for me.

Edited March 6, 2011 by The_Break

[azikara]

That test is a bit whacked. Especially at the upper power zones. Tests we do at Stellenbosch use 30W intervals every 2 mins. A 30W differences is a huge amount and I woud guess that if you are loosing out cause of the 4min intervals you are probably testing a bit low and are also under training.

 

FTP is normally 85-90% for me.

 

I have been trying to figure this out. Here's what my coach said:

 

"4 minutes gives you a better workout…And It shows real fitness. I know tons of guys that can do super high ramps because they have super high V02…. But crumble doing longer ramps…. The 4 minutes gives us a better idea of where your fitness is at and you can’t fake 4 minutes at any level. Once it gets to hard… it is obvious. The goal is to see what power you can actually sustain and thrive."

 

Not sure where I could peak on a 1 or 2 min test but defintiely higher than that. I do not think I've been training under because we have not been using this number to set training goals for intervals etc. He has me do a 20 min and 60 min TT to figure that out.

 

My PT is reading 5-6% under (on the stomp test) so for the 4 min MAP I am seeing 303W and my 20 min (Jan 24th) was 279. My FTP is set at 264.

 

Quite happy with this. Went out and rode Chapppies, Smits, Slangkop, Blackhill and Suikerbossie yesterday and felt very fresh.

 

Each time I've done this MAP I've been able to go for 4 mins longer. So definitely things are improving.

[The_Break]

I have been trying to figure this out. Here's what my coach said:

 

"4 minutes gives you a better workout…And It shows real fitness. I know tons of guys that can do super high ramps because they have super high V02…. But crumble doing longer ramps…. The 4 minutes gives us a better idea of where your fitness is at and you can’t fake 4 minutes at any level. Once it gets to hard… it is obvious. The goal is to see what power you can actually sustain and thrive."

 

Not sure where I could peak on a 1 or 2 min test but defintiely higher than that. I do not think I've been training under because we have not been using this number to set training goals for intervals etc. He has me do a 20 min and 60 min TT to figure that out.

 

My PT is reading 5-6% under (on the stomp test) so for the 4 min MAP I am seeing 303W and my 20 min (Jan 24th) was 279. My FTP is set at 264.

 

Quite happy with this. Went out and rode Chapppies, Smits, Slangkop, Blackhill and Suikerbossie yesterday and felt very fresh.

 

Each time I've done this MAP I've been able to go for 4 mins longer. So definitely things are improving.

 

 

I think if he is not using it to set your zones then whatever he is doing just trust him. If you are setting zones then one sticks to a different testing procedure. The 20min and 60min give good values for this even though they are super hard to sustain at times.

 

Those figures look fine for a sub 3 hour with a good start group. Good luck!

[azikara]

Happy to report: 2:57

 

[niklasvm]

Happy to report: 2:57

 

so what was your power to weight ratio for the race?

 

 

 

[azikara]

so what was your power to weight ratio for the race?

 

Looks like around 3 w/kg. I still had LOTS left in the tank to go hard I was just cramping a bit. Haven't done a hard outdoor ride this year so very happy. This on indoor training only and nothing more than 2 hrs.

 

Actually, that's misleading. 3 w/kg was for 2:57 not for FTP which is one hour. So to re-calibrate, my FTP during the race was only pi (3.14)! So I really DIDN'T need to put down any HARD sustained power for an hour. I only hit a personal best for 4 mins and 50 seconds which was 315 w.

Edited March 13, 2011 by azikara

[The_Break]

Looks like around 3 w/kg. I still had LOTS left in the tank to go hard I was just cramping a bit. Haven't done a hard outdoor ride this year so very happy. This on indoor training only and nothing more than 2 hrs.

 

Actually, that's misleading. 3 w/kg was for 2:57 not for FTP which is one hour. So to re-calibrate, my FTP during the race was only pi (3.14)! So I really DIDN'T need to put down any HARD sustained power for an hour. I only hit a personal best for 4 mins and 50 seconds which was 315 w.

 

Nice going to get that sub 3!!!!

[azikara]

Thanks....still can't believe it.

[Willehond]

Looks like around 3 w/kg. I still had LOTS left in the tank to go hard I was just cramping a bit. Haven't done a hard outdoor ride this year so very happy. This on indoor training only and nothing more than 2 hrs.

 

Actually, that's misleading. 3 w/kg was for 2:57 not for FTP which is one hour. So to re-calibrate, my FTP during the race was only pi (3.14)! So I really DIDN'T need to put down any HARD sustained power for an hour. I only hit a personal best for 4 mins and 50 seconds which was 315 w.

 

Well done! Knew you would easily slaughter it with your stats, but still nice to see you doing it so easily on such a nice day.