This is true. He breaks it down by category and gender. Furthermore, i think he cites power values for various time intervals, not just ftp. Of you are a sprinter, then your 10-20 power numbers will be higher on the chart than the ftp. I'm not at home or I would look up your target. And I agree that it is good to have a sense of where you are in the herd. Not just 10% more.Rick Perner said:The Allen/Coggan book Training and Racing with a Power Meter has a table of typical watts/kg for different racer categories male and female. Google it and you might find it. I'm having no luck with my phone but have been able to find it from my computer
Christ Rigby...are you serious? Do you wear underwear under your bibs? Do your Strava files now have bizzarro power numbers? I'm off to check....Brendan Rigby said:i just did my first ride (on a trainer) with a HR strap on. this data thing is addicting.
I suppose this is as good time as any to renew my yearly plea that Kissena try to go for YELLOW. Take that fine-tuned machine that has dominated the climbing and sprinting competitions for years and put it to work on the one jersey Kissena has yet to capture.Phillip Maronilla said:@Yacks - does that mean you're going for the yellow jersey this year??? haha
I like 3s average as it gives me a smoother idea of power being output.But this is only on my normal riding screen.
For intervals, I use average for the interval itself. I combine that with %of FTP that my Garmin lets me display. This way I know what effort level I am outputting and whether my overall interval is also within my target. So, if I am shooting for 90% and am indoors, that is relatively easy to shoot for as the resistance is consistent. If I am outside, then I look to stay within say 85-95% most of the time if the terrain varies and then when it becomes consistent, I hone back in on the 90% figure. Just keep in mind that outside, the % or average power for 3s or 10s is going to swing around quite a bit. If you know that you are keeping things consistent and the average is where you want it to be, you're ok.
Just to echo Mike's post. Consistency is key to training. The other thing to consider is the overall intent of your winter base mileage. You are building volume right now. Imagine that if you rode one day and did X amount of work to build volume. Then the next day, you didn't ride. Your average per day is only X/2. If however, you at least rode the rollers or did a short workout, then you're at least building at X+(X-y) / 2. Meaning, you're actually still working on building more than if you didn't ride. It all adds up.
Consistency is key. Even if not everyday (I love me an off day on Monday), then work on adding a day to your weekly schedule at a rate of one per month so you don't overdo it.
Keep at it, the results come way later than the work you do. Delayed gratification isn't easy, but its the only way in this sport.
