new power meter user

sterryk

Just got the new garmin vector power meter.  Did a test Saturday in lieu of the prescribed workout. 

5 min tt was avg watts of 311

20 min test was avg watts of 238 giving me a ftp of 226.  Do those numbers make sense together?  The ftp seems low compared to VO2.  But I didnt think I had much more to give during the longer test.

I am now in the NOV OS which is the first official training program for me since IM LOU in 2012.  I think that might be why my short test was so much higher than the 20 min.   Trying to figure out how to test with power, and how to make sense of the numbers.

 

Keith Wick

Since you are new to power, go with those numbers knowing that you'll be gathering information on your power profile from this point forward. Yes, your VO2 max is not in a great proportion to your FTP--almost 1.38, but that just gives an indication that FTP sets would be most beneficial to you. In EN terms, you aren't living in a house with a roof and a ceiling, but in a tee-pee. I would also not really look at this ratio to closely now since it is your first test with power. Over the next few weeks, get used to riding steady and how your legs feel at your FTP and at 120% of FTP. You can then see how your next test either 4 or 8 weeks from now goes.

fmagni

I agree with Keith. One test is just not enough. Give it a few months with many, many rides and can even use the analyst software to use your history to confirm your tests...

John Withrow

Agree with both of the answers above. FTP tests are simply hard and they usually take a few tries to master them (and then they're still hard...).

At a 1.37 ratio, it's likely that your actual FTP is a bit higher than what you tested at. Don't stress about it too much. There's a learning curve with your new tool and calibrating your mind to what hard is. Don't worry, it will come in no time and you will be a ton stronger from it. This thread isn't exactly your situation, but might be a good read for you anyways: http://members.endurancenation.us/Forums/tabid/57/aft/13680/Default.aspx

Peter Greagg

What they said!

MattAaronson

My ratio using that test protocol last year was over 1.3 as well. I went back to the 2x20' test protocol (another which will take more than one try to master) and tested with a higher FTP that I felt was more appropriate to use for racing and training. I agree with all the answers above but would add that everyone has different physiology, the 1.2 ratio is not magic.

sterryk

Thanks all for the replies.  John that thread was helpful seeing all the discussions about what the numbers mean.  I think having power is really going to help get results while  riding on a trainer through the winter

John Withrow

@agree that 1.2 ratio is not magic... Simply meant that if new to power, crushing yourself for 5 mins is sometimes easier to "chgat" than a 20' effort or especially a 2x20'...

@Terry- this thread might also be useful since you're new to power: http://members.endurancenation.us/Forums/tabid/57/aft/10477/Default.aspx

Dino Sarti

"Chgat"? Is that like HTFU.

Al Truscott

Posted By Dino Sarti on 19 Nov 2013 09:20 PM


"Chgat"? Is that like HTFU.

John probably meant "cheat"? I've been trying to come up with a witty acronym for CHGAT, but ... nothin'

Dino Sarti

@Al - I hope you are right. I can't manage another power acronym. FYI - When I put in "Chgat", my Mac autocorrected to "cheat". lol

John Withrow

yeah... "cheat". Stupid iPad...

sterryk

Good stuff....thanks

Listened to the power webinar yesterday and have 2 pages of notes and trying to decide how to do all the ratios etc...  was pleased to see that the garmin does all the calculating and shows the various numbers and %s for each workout.

 

One more question.  Do you reset your garmin or whatever device before intervals so you get an accurate read for the interval?  I did that for my long ftp intervals on Tuesday but this morning for the 90 sec vo2 max I just let it run through the whole workout. 

Al Truscott

Posted By Terry Knotts on 21 Nov 2013 10:08 AMp> </p>
<p>One more question.  Do you reset your garmin or whatever device before intervals so you get an accurate read for the interval?  I did that for my long ftp intervals on Tuesday but this morning for the 90 sec vo2 max I just let it run through the whole workout.  </p>

For VO2 max sets, I do an interval for the whole thing...meaning if it's, say, 5x1' with 1' recoveries, I'll have a 10 minute interval. I've found if I'm doing them right, 120%/60%, then my IF for the 10 min will be 1.00

Peter Greagg

OTOH, I press lap for each work and each recovery interval.
That said, if every I find out I am doing something different from Al Truscott, I make sure I know why I am doing that!

Al Truscott

@ Peter - since I do my VO2 intervals on a CompuTrainer, I know that I am hitting the proper power level, so I don't need the feedback so much for each individual work interval. The first 30 seconds of ANY interval on my Joule will read 0.000 for IF, while it's gathering data, so I'd rather look at the cumulative IF for the set, as a continuous motivator. Helps me work hard enough - read: keep the cadence up - during the recovery intervals.

Peter Greagg

That explains it — I was referring to riding on my TT bike on the road.
I do all FTP and VO2 max (and 5x5s) on my CT — preprogramed so I just have to push the pedals.

sterryk

Watts vs Cadence
Doing my 12 minute 95-100% intervals. I have found that when I ride my normal cadence which is in the high 80's I am producing less power than if I go to a higher gear where I work really hard to maintain a cadence of 80.
First set with cadence avg of 88 was avg power of 231
Second set with avg cadence of 80 was avg power of 248

My rookie power user question is does it matter how I am doing these sets? should I go for max power or try and ride at a higher cadence which is closer to how I would do a long ride on the road. These tests have all been on my trainer.

Thanks
Terry

Peter Greagg

Terry

In the OS, just get the work done with the lowest mental cost, so don't worry about cadence.

Peter

Al Truscott

Posted By Peter Greagg on 02 Dec 2013 05:20 PM


Terry



In the OS, just get the work done with the lowest mental cost, so don't worry about cadence.



Peter

In addition to a cadence of 80 being OK, sitting up vs aero position (or in drops) is just fine also. Just work your legs, don't worry about imitating what you might be planning on doing in a race. That stuff comes later in the race prep phase - 12 weeks before an IM or HIM.

sterryk

So my goal is to maximize the avg watts for the interval or during the test?

John Withrow

Your goal should be to hit your target watts for the interval, or within 1-3% above or below. If you think you can do a much higher number of watts then retest and prove it. During your FTP test, your goal is to maximize watts. Period. But don't just try to throw down the max watts possible for every set in every workout, just follow the plan as written.

As far as cadence goes, I often mix it up during my FTP sets by trying to maintain goal watts with say a 95 cadence for a while, then shift and maintain it at 85 or 80, then back up to 90 or so. Keeping goal watts at different cadence levels is something you can actually learn if you play with it for a while. This will also translate to outside hilly riding later on even if it's just by a little bit.

sterryk

Thanks All for the info and insights. I think I was going for the ftp sets like they were a test and forgetting that ftp is 5% less than max. 2 x 15 minutes at 100 % ftp was plenty this morning. I am enjoying playing with the power meter and am sweating profusely compared to my old trainer workouts.

John Withrow

Posted By Terry Knotts on 03 Dec 2013 09:50 AM


I am enjoying playing with the power meter and am sweating profusely compared to my old trainer workouts.

Sounds like you are doing it right then...  Keep it up.  And please keep us posted with your progress over time.

Jonathan Brown

Terry, Just wait till you start to cry after/during a bike workout. Then it is really working!