wattbike power figures help

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carrock
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Joined: Sun Jul 19, 2009 21:23 pm

wattbike power figures help

Postby carrock » Wed Oct 23, 2013 21:24 pm

just got a wattbike trainer and am learning how to use it

Gentle training ride put out average of 154w for an hour without breathing heavily ( although sweating a bit ) at a cadence of 75ish

Then did a peak power test which measured maximum output = 651 watt.

Then did a MMP test ( Maximum minute power ) which, confusingly, Wattbike insists is done over a 3 minute period at a cadence of 90-110. This was average power of 236W over the 3 minutes at average cadence of 95.

Can anyone comment on how this figures relate?

I would have thought that max minute power would have been double the power I can sustain for an hour, but it is only 50% more...... :?

Ric/RSTSport
Posts: 612
Joined: Wed Dec 28, 2011 21:53 pm

Re: wattbike power figures help

Postby Ric/RSTSport » Wed Oct 23, 2013 21:34 pm

you did the one hour ride, then a peak power test and then a max-min test all in the same day?

how long was the peak power test?

how much do you weigh?

what sort of cyclist/ability are you?

what is your gender?

ric
Coach to Michael Freiberg - Track World Champion (Omnium) 2011
Coach to Jeff Jones - 2011 BBAR winner and 12-hour record
Check out our new website www.rstsport.com

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carrock
Posts: 1170
Joined: Sun Jul 19, 2009 21:23 pm

Re: wattbike power figures help

Postby carrock » Wed Oct 23, 2013 22:28 pm

In the same hour!

No did an hours ride yesterday.

Tonight did a 20 minute warm up at 150w.

Then did a peak power of approx 1 minute with a 20 second burst in the middle which gave my peak of 651w

Then did a cool down then a 3 minute run to get an average power for 3 mins of 236w at av cadence of 95

Am 46, just under 16 stone, male type 1 diabetic.

Weight lifters background so my bulky legs struggle a bit with v high cadences.

Tend to finish in the final 3rd of sportives so am looking to improve hence the wattbike to train scientifically over winter
Last edited by carrock on Wed Oct 23, 2013 22:39 pm, edited 1 time in total.

Ric/RSTSport
Posts: 612
Joined: Wed Dec 28, 2011 21:53 pm

Re: wattbike power figures help

Postby Ric/RSTSport » Wed Oct 23, 2013 22:39 pm

This is a good read about power profiling see http://home.trainingpeaks.com/articles/ ... iling.aspx

I'm still not certain exactly what you've done as regards testing.

I would generally recommend a
peak power - 5-sec test
a time trial over a set distance (usually 16km)
an incremental MAP test to exhaustion (see http://www.rstsport.com/event-training- ... apTest.htm and then http://www.rstsport.com/event-training- ... -zones.htm). for the MAP test i'd suggest you would use a 25 W/min ramp rate.

With consistent and quality training it's highly likely you'll be able to improve those numbers and therefore be much faster in your sportives etc.

Ric
Coach to Michael Freiberg - Track World Champion (Omnium) 2011
Coach to Jeff Jones - 2011 BBAR winner and 12-hour record
Check out our new website www.rstsport.com

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carrock
Posts: 1170
Joined: Sun Jul 19, 2009 21:23 pm

Re: wattbike power figures help

Postby carrock » Wed Oct 23, 2013 22:41 pm

Excellent stuff thanks a lot I will check out those links.

I have resigned myself to the fact that I probably won't be the first English born man to win the Tour de France , but finishing in the top half of a sportive would be my dream.


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