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- Location
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Haha, love it!
Team BKool CycleChat
- Thread starter Peteaud
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gbrown
Geoff on Bkool
- Location
- South Somerset
For those interested, a good way to estimate your FTP (assuming the power readings are well calibrated) ...
Take the first 30 minutes (or slightly less in Bill and Adam's cases) of that ride, then select the last 20 minutes (using Strava or Golden Cheetah, etc.) and get the average power, then take 95% of that to get your FTP.
Divide by your weight in Kg to get Watts/Kg and that will give you the most accurate estimate of your Bkool fitness level.
Also take your average heart rate during the last 20 minutes of the first 30 minutes of the ride and that will give an estimate of your LTHR (Lactate Threshold Heart Rate).
Using the last 20 minutes of the first 30 minutes is so the first 10 minutes of effort isn't included, as this will be higher due to anaerobic work capacity (W'), which should be mainly depleted after 10 minutes of hard effort.
As an example, my 30 minutes average was 279 Watts, but the best 20 minutes was 284 Watts, however if I take only the last 20 minutes it was lower than either at 273 Watts, even though I was pushing hard at the end.
This last 20 minutes gives a truer reflection of sustainable (aerobic) power, adjusted by 95% to estimate fatigue over an hour, gives an FTP of 259.35 Watts so lets call it 260W. (Bkool would have given me 266.44W).
Divided by weight gives 3.55 W/Kg (Bkool Fitness level Active 6)
Geoff
Take the first 30 minutes (or slightly less in Bill and Adam's cases) of that ride, then select the last 20 minutes (using Strava or Golden Cheetah, etc.) and get the average power, then take 95% of that to get your FTP.
Divide by your weight in Kg to get Watts/Kg and that will give you the most accurate estimate of your Bkool fitness level.
Also take your average heart rate during the last 20 minutes of the first 30 minutes of the ride and that will give an estimate of your LTHR (Lactate Threshold Heart Rate).
Using the last 20 minutes of the first 30 minutes is so the first 10 minutes of effort isn't included, as this will be higher due to anaerobic work capacity (W'), which should be mainly depleted after 10 minutes of hard effort.
As an example, my 30 minutes average was 279 Watts, but the best 20 minutes was 284 Watts, however if I take only the last 20 minutes it was lower than either at 273 Watts, even though I was pushing hard at the end.
This last 20 minutes gives a truer reflection of sustainable (aerobic) power, adjusted by 95% to estimate fatigue over an hour, gives an FTP of 259.35 Watts so lets call it 260W. (Bkool would have given me 266.44W).
Divided by weight gives 3.55 W/Kg (Bkool Fitness level Active 6)
Geoff
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gbrown
Geoff on Bkool
- Location
- South Somerset
to the CycleChat chain gang, you are now a member. Please feel free to have a go at the current stage or join in if we have enough people for a rerun on Saturday.Geoff
Ciderrider
Senior Member
- Location
- NorthPetherton
Cheers Guys.
Look forward to taking part. busy weekend ahead, should be able to set aside some time tomorrow afternoon..... That's the plan.
I desperately need a fan to keep my cool.
Look forward to taking part. busy weekend ahead, should be able to set aside some time tomorrow afternoon..... That's the plan.
I desperately need a fan to keep my cool.
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- Powys, Wales
A fan is just as necessary as the Trainer itself. Have fun.
bobinski
Legendary Member
- Location
- Tulse Hill
Geoff
I will be free for a re-run, well, it will be my first run and i really feel like i missed out!
No worries Kip. I was just waiting to see if you'd do a re-run but I think we're almost out of time for that.
I multiplied the uncompleted part by 1.05 and added to the time for the completed part. You were well over 100% effort for the part you'd done hence the fast overall time.
Funnily enough we were all over 100% effort apart from Adam and Geoff who were just cruising it seems
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Certainly didn't feel like cruising! How you manage to keep 100% effort going for that length of time Bill, I have no idea. Especially as you have just gone up a level! That's crazy effort.No worries Kip. I was just waiting to see if you'd do a re-run but I think we're almost out of time for that.
I multiplied the uncompleted part by 1.05 and added to the time for the completed part. You were well over 100% effort for the part you'd done hence the fast overall time.
Funnily enough we were all over 100% effort apart from Adam and Geoff who were just cruising it seems
No worries Kip. I was just waiting to see if you'd do a re-run but I think we're almost out of time for that.
I multiplied the uncompleted part by 1.05 and added to the time for the completed part. You were well over 100% effort for the part you'd done hence the fast overall time.
Funnily enough we were all over 100% effort apart from Adam and Geoff who were just cruising it seems
I was going to do it this morning, but I have a club ride tomorrow and the wife gave me a look as if to say 'the fence isn't going to paint itself'.
gbrown
Geoff on Bkool
- Location
- South Somerset
Funnily enough we were all over 100% effort apart from Adam and Geoff who were just cruising it seems
Cheek!
Cheek!
Only kidding of course. You were both at 95% which is close to full on. For last night ride it has me at 87% but I was going as quick as I could so not sure that the percentage effort is a totally reliable way of gauging the riders effort at all times..
