Jan 7, after an EZ 5-days to freshen up, I decided it was time to do some more formal testing to measure my sustainable power output. The only way to know what you can do is to go out and do as much as you can do. All’s you can do is all you can do! What I’m trying to say is, if you want to measure your limit, you will need to perform at your limit… and that can be distasteful.
To measure sustainable power the best test is a full on 1hr effort. That is brutal. A less brutal experience would be to do the 2nd best method, a full tilt 20min effort. Take the results of the 20min and figure 1hr power would be somewhere between 90 and 95% of your 20min Best.
I clocked 315 for 20min, and based on my ability to hold pace for an hour (not so good right now) I used a factor of 92%, which sets my FTP (Functional Threshold Power (Lactate threshold)) at 290watts. 290watts, I’ll take it! Better than expected and within 10% of where I was mid-season 2010.
For the weeks ahead I’ll bring back the weekly 2x20min interval workout and continue enjoying the local group rides. Overall volume will stay moderate… and try to squeeze in some bigger rides when the weather is nice. Basically “training to train” mode. As far as weight loss, well the lbs are coming off a little quicker than planned, so I’ll continue to modulate the calorie debt with Burgers and Ice Cream. Enjoy it while I can!
CTL= 70
Goal Sept 2012: 155lbs 4.5w/kg
Date....Weight...1hr Power......Power/Weight
1/9.....163..........290w.........3.91w/kg
1/2.....164..........265w.........3.55w/kg
12/19...165..........265w.........3.53w/kg
12/5....166..........245w.........3.25w/kg
11/28...167..........225w.........2.96w/kg
11/14...169..........225w.........2.93w/kg
11/7....170..........225w.........2.91w/kg
To measure sustainable power the best test is a full on 1hr effort. That is brutal. A less brutal experience would be to do the 2nd best method, a full tilt 20min effort. Take the results of the 20min and figure 1hr power would be somewhere between 90 and 95% of your 20min Best.
I clocked 315 for 20min, and based on my ability to hold pace for an hour (not so good right now) I used a factor of 92%, which sets my FTP (Functional Threshold Power (Lactate threshold)) at 290watts. 290watts, I’ll take it! Better than expected and within 10% of where I was mid-season 2010.
For the weeks ahead I’ll bring back the weekly 2x20min interval workout and continue enjoying the local group rides. Overall volume will stay moderate… and try to squeeze in some bigger rides when the weather is nice. Basically “training to train” mode. As far as weight loss, well the lbs are coming off a little quicker than planned, so I’ll continue to modulate the calorie debt with Burgers and Ice Cream. Enjoy it while I can!
CTL= 70
Goal Sept 2012: 155lbs 4.5w/kg
Date....Weight...1hr Power......Power/Weight
1/9.....163..........290w.........3.91w/kg
1/2.....164..........265w.........3.55w/kg
12/19...165..........265w.........3.53w/kg
12/5....166..........245w.........3.25w/kg
11/28...167..........225w.........2.96w/kg
11/14...169..........225w.........2.93w/kg
11/7....170..........225w.........2.91w/kg
