That's about right, i tested recently at 314 FTP, but that 2x20 workout indicates I might be a bit higher.

I"m cat 3, 4.125 sits right at the top of the FTP chart for 3s, according to Coggan

but, for the record, my 5second power is still very cat 4. better than "untrained' which is where it was at the start of last year.

http://www.cyclingtipsblog.com/wp-content/uploads/2009/07/powerprofiling.jpg

Good time for my favorite (homegrown) motto:

It is not the strongest guy who is smart enough who wins
it is the smartest guy who is strong enough...

Diamond Legs of Handsome Joe Mueller are great, but I'd trade a few 1/10th of a watt/kg for some of that veteran wisdom...

Now that I think of it, I'll be LOSING those watts anyway as I age, I guess it's up to me to collect the "wise" as they go.

I weigh 145 right now. That's 65.77 kg, so I was at 4.59 w/kg for that 20 min effort

I haven't tested in awhile but I'm hoping when I do my FTP will be between 4.2 and 4.3

When you look at the power profile charts, they start to tell you about what kind of rider you are.
Throw my numbers in there and - I'm a pursuiter - strong on the short stuff and my FTP is lower in comparison. One min / 5 min power being stronger than 5 sec and FTP.

That's why I am training the FTP... Train weaknesses...

FWIW, 308w for an hour yesterday. Defnitely not FTP effort, but super steady on the power graph.

Inspiring numbers, I might try and get an ftp test in during Sundays race, ive not tested for a loooooooooooooooong time.

Posted By: Ryan JI weigh 145 right now. That's 65.77 kg, so I was at 4.59 w/kg for that 20 min effort

I haven't tested in awhile but I'm hoping when I do my FTP will be between 4.2 and 4.3

That is crazy high. Especially for a hilly race. Unless Joe starts posting his power numbers, we'll be working for RJ come hilly race time.

Remember all, Coggan stipulates (in "Training and Racing With a Power Meter") that you should multiply your 20:00 TT average wattage by .95 to calculate your FTP, so if you're going to use his chart, make sure you include that factor.

Posted By: Jeffrey WhiteRemember all, Coggan stipulates (in "Training and Racing With a Power Meter") that you should multiply your 20:00 TT average wattage by .95 to calculate your FTP, so if you're going to use his chart, make sure you include that factor.

And Jeff, don't forget the 5 min all out prior to the 20 min TT.

Then you do a 20 min TT and subtract 5%.

Posted By: mperlbergThat is crazy high. Especially for a hilly race. Unless Joe starts posting his power numbers, we'll be working for RJ come hilly race time.:)

Joe's numbers make mine look like those of a schoolgirl.

Also racing's not all about threshold power - I've got lots of work to do on my shorter efforts.

4.0 is threshold (FTP) for most humans

Headed out from 4-5 ish
bit of this & that. Feels colder than 50 out...

Im going to head in there for 8pm for a light spin.

I may join you.

Nice ride today; five hours sleep definitely took their toll, but managed a nice 20 minutes at 310 with the old HR under 170

Ran into GYMKATA Malcolmson and Mitch and Harry who kept me honest for the rest of my workout. Bleh. Need some protein and a good night's sleep.

Sorry Aly, got your text at 320 watts and by the time I was done I forgot I'd heard it...

@Jules...*I* certainly didn't keep you honest. Quite the reverse. I couldn't keep up during the 3min intervals. Practically died after 2 mins! You said you were doing 360w, but when I was riding along side you I'd look down and see 440w!!!

But you did me a huge favor. I realized how f'd up my position is...basically sitting up while you look like a bullet train. Looked at the data when I got home and verified my position was costing me 60-80w.

So I flipped my stem down, and practiced riding in the drops with a flat back. Like night and day!

Somehow, I'd kind of forgotten that you're supposed to use the watts to go fast :-)

All because of a chance meeting. So thanks Jules.

@ Mitch: it's all about aero and power to weight. I spent the better part of last year trying to get lower because the payoff was so profound.

Here is a nice montage (!) of the evolution of Wiggins position from INRNG

http://inrng.com/2010/03/bradley-wiggins-the-low-down/

Nice link Jules. Im a big believer in position. I recently did a test in prospect park, 1 lap all out in the drops, 1 lap recover, 1 lap all out but resting my arms on the handlebars as if I had aero bars.
Results were 20w more power output in the drops but a SLOWER speed/time.

This is also a nice image of how bad Andy's position is.

I'll need to be making some slight adjustments in the saddle position though...ouch!

Anyone use these? I put one on my aero-bike after the horror of my 40k tt, but haven't put many miles on it since...

http://www.ismseat.com/saddles/adamo-racing-ii

I've sat on it. Seemed comfy. But it is one ugly saddle...

@Jules...Question for you...how did you dial in the fasted position? Aero experts say that what looks fast isn't always fast. It's really hard to hold all the variable constant and benchmark when you're outside. It would be farcical for me to buy wind tunnel time. So then what?

I just rode with my head as low as I could get it. I did a bit of experimentation like Ashley above. Turns out that works pretty good for me, but like most people my form comes apart with a cheap suit when I'm really suffering.

I try and think about leaving as little draft as possible behind me (sorry John!) unless I'm actively pulling someone, in which case I try and sit tall.

Michael Barry looks like a snake when he's in the cave; I'm not sure I'll ever be that flexible.

And our own Newly Married Nathaniel is something to behold as well.

i wanna go spin them legs, who wants to join?

5 pm

Ill be in there from 8pm

anyone want to do a TT efort with me Im going to the park in abaout an hour

surely you mean a TTT effort?

I'm headed out later this afternoon (maybe 3:30) I have a barn-burner of a workout to do if anyone wants to tag along
6x8 minute efforts, 2 rest

Im planning a 5 reps of 5 minutes for later on this evening, probs 730.

Ummm, according to AVD's email they were going to start repaving PP today. Anyone know how extensive the work areas are and will they have the whole road closed off at any points?

A guy on Major Taylor here at work says it'll be done late at night. But yeah, if anyone sees anything out there, please update this thread.

BTW I plan to be out there around 6:45. 1x5,10 ftp, 2x20,15 sub-ftp. (Ragot syntax. Rest interval duration follows comma.)

It is supposed to start late tonight. I don't know exactly what that means.