What's your maximum horse power?

[Ningishzidda]

The guy I race against has an FTP of 250 and is 10 st 11lbs.
I am 14 st 4 lb and have an FTP of 270.
I win by over two minutes in a ten miler.

This is because when we get up to speed, I have inertia, or momentum whichever you prefer.
I also have a fantastically aerodynamic bike, he's on a Raleigh Chopper.

 

[GrasB]

On a perfectly flat surface the lighter rider has a 7.4s disadvantage, with 2.5m a km of ascent & descent the lighter rider holds a 10.8s advantage. Assumptions: CdA = 0.207, Crr = 0.00652, Bike weight = 7.4kg & they are riding at FTP (which won't be the case). As this modelling seems to be rather accurate with people I TT& hill climb against one would suggest that there's a lot more to the speed difference than just the FTP output.

My 1h PB is just over 6km shorter than someone who put out just over 10w more than me. But 10w alone can't explain this difference, 300-400m of it was due to bad pacing (my output was a gradual downward slope), another km or so is wattage.. so where does that extra 4.5-5km come from?

 

[VamP]

Okay so which is more competitive: a FT PWR of 3.42w/kg or an FTP of 145w?

We're having a miscommunication. What I am saying is that when looking at Rob3rts strengths and weaknesses, I don't need to know his weight to see that he's a crap sprinter compared to his FTP. w/kg come into the equation when I want to see how crap a sprinter or great TT'er he is compared to A Coggan's sample of the cycling populace.

No argument that w/kg is the more versatile metric.

 

[jdtate101]

1s = 1200W
10s = 950W
30s = 840W
1 min = 600W
5 min = 385W
20 min = 290W
60 min = 260W

I'm not bad for short sprints and climbs, but need to work on longer power output (and loose a bit more weight).

 

[VamP]

1s = 1200W
10s = 950W
30s = 840W
1 min = 600W
5 min = 385W
20 min = 290W
60 min = 260W

I'm not bad for short sprints and climbs, but need to work on longer power output (and loose a bit more weight).

Mine is very similar to that. Our relative strengths are actually the 3-5 minute durations, although I have been deliberately targeting FTP this year, and it is definitely climbing. Weight as always is the enemy, I am at 79 but want to get to 75 in time for my main season (August onwards). If I can get my FTP to 300 by then I will be a very happy bunny.

 

[jdtate101]

Mine is very similar to that. Our relative strengths are actually the 3-5 minute durations, although I have been deliberately targeting FTP this year, and it is definitely climbing. Weight as always is the enemy, I am at 79 but want to get to 75 in time for my main season (August onwards). If I can get my FTP to 300 by then I will be a very happy bunny.

Sounds identical to my situation. Currently 80kg aiming for 76kg. FTP is tested at 282 right now want to bump to 300. I'm good on flats, short climbs and sprints, but longer climbs the weight really slows me. I'm currently starting on a FTP specific weights program to increase strength, whilst slowly reducing my weight. I'm trying to peak in July for the Marmotte. I have no doubt I can get round, as I've done alpine climbs before, but I'd like to get a sub 8 hour time for the loop.

 

[Rob3rt]

Sounds identical to my situation. Currently 80kg aiming for 76kg. FTP is tested at 282 right now want to bump to 300. I'm good on flats, short climbs and sprints, but longer climbs the weight really slows me. I'm currently starting on a FTP specific weights program to increase strength, whilst slowly reducing my weight. I'm trying to peak in July for the Marmotte. I have no doubt I can get round, as I've done alpine climbs before, but I'd like to get a sub 8 hour time for the loop.

:S What does that involve exactly?

 

[jdtate101]

It's based around specific weight exercises (squats, dead lifts..etc) that you don't load up lots of weight but use moderate weight and higher amount of reps, but never go to the point of failure (ie when you can't do any more). It's supposed to get your body used to push larger resistance, and you up the reps as you get stronger. Because of the lower weight it doesn't add bulk. It also has elements of core strength and arm strength involved specific to cycling.

It's not full on weight training (very light in comparison) and I combine it with over and under FTP interval sessions on the bike/turbo, as well as longer endurance and recovery rides.

 

[gavroche]

Horse power?
I don't ride a horse, I ride a bike.

 

[Rob3rt]

TBH, I wouldn't bother. Now this is just my opinion, but if you are going to do weights, I think it should be left for the off season where you are more focussed on volume rather than intensity (it won't really detriment your endurance rides). During the season it will impact your other training sessions. If you aim is increased FTP, my training would involve a threshold session, a VO2 max session and and a tempo session per week. Plus some endurance training and a couple of recovery rides.

As someone who's main aim essentially boils down to having a big FTP value for my weight (10 mile and 25 mile TT's) my training week is something like the following (things do change a little now and then, usually the Monday or Sunday would be subject to variance):

Monday: Rest
Tuesday: VO2 Max intervals
Wednesday: Threshold workout
Thursday: Recovery Ride
Friday: Race tune-up (Endurance ride but with a few hard efforts thrown in)
Saturday: AM - About 30 mins worth of utility cycling PM - Race
Sunday: Tempo

 

[VamP]

It's based around specific weight exercises (squats, dead lifts..etc) that you don't load up lots of weight but use moderate weight and higher amount of reps, but never go to the point of failure (ie when you can't do any more). It's supposed to get your body used to push larger resistance, and you up the reps as you get stronger. Because of the lower weight it doesn't add bulk. It also has elements of core strength and arm strength involved specific to cycling.

It's not full on weight training (very light in comparison) and I combine it with over and under FTP interval sessions on the bike/turbo, as well as longer endurance and recovery rides.

Good luck with this, and although opinion is divided, I think the current weight of opinion is that this type of weight training does not translate to bike. Most coaches argue that you'd be better off with more time on the bike riding SST and FTP intervals.

I'm guessing that you're feeling it's adding value though, so

 

[Rob3rt]

I personally have little opinion or experience of whether weight training helps on the bike in absolute terms, but I do have the opinion that it causes fatigue which will then make it difficult to perform your other sessions (VO2 max and threshold sessions) to you maximum. I feel you would gain more from completing these sessions to the maximum intensity than you would from the weights.

 

[VamP]

TBH, I wouldn't bother. Now this is just my opinion, but if you are going to do weights, I think it should be left for the off season. During the season it will impact your other training sessions. If you aim is increased FTP, my training would involve a threshold session, a VO2 max session and and a tempo session per week. Plus some endurance training and a couple of recovery rides.

As someone who's main aim essentially boils down to having a big FTP value for my weight (10 mile and 25 mile TT's) my training week is something like the following (things do change a little now and then, usually the Monday or Sunday would be subject to variance):

Monday: Rest
Tuesday: VO2 Max intervals
Wednesday: Threshold workout
Thursday: Recovery Ride
Friday: Race tune-up (Endurance ride but with a few hard efforts thrown in)
Saturday: AM - About 30 mins worth of utility cycling PM - Race
Sunday: Tempo

Mine is fairly similar, although I will have at least two SST rides (60 -90 minutes) per week, and If I'm on a tempo ride I will pepper it with some sprints. I am moving to a new format of mid-week racing in place of weekend racing, so will have to move things around some. No weights at all, though I do include a little core work in my stretching routine.

 

[Rob3rt]

Mine is fairly similar, although I will have at least two SST rides (60 -90 minutes) per week, and If I'm on a tempo ride I will pepper it with some sprints. I am moving to a new format of mid-week racing in place of weekend racing, so will have to move things around some. No weights at all, though I do include a little core work in my stretching routine.

I have started to add in some extra features to my VO2 max interval session (I did 5 "racing winning" efforts this week comprised of, 30 sec all out sprint, seated though as I was on the turbo, 3 mins at upper threshold, 10 second all out sprint, it was very hard going for me, because those 30 second and 10 second efforts are my weakness, think I peaked around 700W seated sprint, average about 600W) and threshold sessions in order to minimise the damage more explosive riders will do to me in some upcoming grass track meets.

 

[VamP]

I have started to add in some extra features to my VO2 max interval session (I did 5 "racing winning" efforts this week comprised of, 30 sec all out sprint, seated though as I was on the turbo, 3 mins at upper threshold, 10 second all out sprint, it was very hard going for me, because those 30 second and 10 second efforts are my weakness, think I peaked around 700W seated sprint, average about 600W) and threshold sessions in order to minimise the damage more explosive riders will do to me in some upcoming grass track meets.

I have some of those planned for next week