Power Help
OK, lets chat about Power and how annoyed i am about my power numbers. Here is my setup today.
1) i have a Quarq
2) Garmin 500
3) TrainerRoad
I feel like i am missing thing. I know that everyone has there own numbers and everyone is different. I know this. But I am frustrated because i see that my numbers suck.
My FTP is 168 and my VO2 is 202. WHY are my numbers so low? When outside and riding, i am averaging 18 to 19 mph. During my last HIM, i averaged 161 Watts and my average speed was 18.6 mph on a hilly course. I am "assuming" that my power numbers should be much higher than 161 watts.
Am I missing something or am i just destine to never get past 200 watts for my FTP?
Here is a graph of my workout to show some of my numbers:
<img alt="" width="1556" height="471" 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Comments
I had similar questions when I got my PT wheel. I had been using TR virtual power prior to this, and testing had revealed FTP ~240W. When I got the PT, I tested out around 200 (can't remember exactly). I was bummed, so I researched on the "accuracy" of PT hubs. There is a calibration process one can do involving hanging weight off of the pedal to check and see if it's calibrated appropriately. This is different from just hitting "calibrate" on your Garmin head unit (I have a Garmin 800). They are supposed to be withing 1.5%+/- and mine was in that range when I tested it using the weight thing (just googled it to see how to do it).
I don't have Quarq, though. I bet there is a similar way to calibrate or check it to make sure it's accurate. I agree that your speed/watts on recent HIM suggest that your FTP is higher than you are seeing. The other explanation is that you just don't test well? Did you do the 5/10/20 test? or 20/2/20? The other thing to consider is whether you tested indoors on a trainer vs. outdoors. Many folks (me included) have to use a different FTP for outdoors vs. the trainer....I'm pretty consistently 10-15W less indoors compared with outdoors.
Your HIM avg watts (was it normalized power or avg watts?) suggest that your FTP is likely higher, as you suggest....unless you just rode really hard and then had trouble running?
I'm sure someone with a Quarq that is smarter than me will chime in though.
I'm also in the sub-200 club, which pisses me off. From what I can tell (and I have a hard time admitting) my problem is that I simply don't push hard enough in FTP length efforts to make significant gains.
Since FTP is gun-to-your-head capability for 60min, and your HIM ride was 3 hours, it is hard to imagine that your FTP is a true reflection of your current power as it is very close to your HIM power.
Indoor vs Outdoor FTP is also a factor to consider. Can you test outdoors, to get a better read on how your FTP test compares with your HIM data?
The brand-to-brand differences between real power meters (e.g., Crank vs Hub based) are of the order of 5% or so...enough to be noticed but not a crazy huge amount. Furthermore, unless you really spiked power on that HIM, your NP is probably about 5% higher than the AP for that ride. You'd have to double check which you are quoting. If you are quoting AP, go back and look up the NP.
The last hilly course I road was the KS 70.3, and for a guy my size (ca. 145-150 lbs racing weight), an average of 161 W would be pretty believable for the neighborhood of 19 mph. If you're significantly heavier than 150 lbs (e.g., 180+), then maybe there's a serious calibration issue.
Assuming that your run was ok at that HIM, then we can very roughly ballpark that you rode at no more than 85% of your FTP on that day...probably closer to 80%. That would put your FTP at about 200W on that day. (Again, if you're quoting AP instead of NP, the real number might be 5% higher.)
A lot of people have lower indoor FTP than outdoor FTP. Between that and perhaps starting over in getting in shape, it's possible that your outdoor, in-shape FTP from last season could be ~200 W and you could be at 170ish now. That's only 15% down, and a lot of people have 5-10% indoor/outdoor differences, with outdoor being higher. (There are also some people who test about the same and fewer who test higher indoors.)
Let us know a bit more detail!
As William already mentioned to calculate a # for your given HIM we would need these parameters:
- your height
- your weight
- the weight of your bike including all stuff
- approx. air temperature
- elevation of your starting point
I guess it was a out-and-back ride as on any IM I know of so the elevation gain doesn't matter as you ride it down again.
I've put some pretty common values into my calculator (1,80cm height / 80kg / 9,5kg for your bike/ 20°C ...) and with an output of 160W you should be able to ride about 20mph
... please note that this is based on values that came of my mind
http://kreuzotter.de/english/espeed.htm
BTW: I put my IM and HIM numbers in there after my races an it was absolutely amazing how close the calculated values came to real-world #'s (especially if there's no wind)!!
Weight: race day: 160 today: 162 (depending on if i touch the Christmas cookies)
Height: 5' 8.5"
Bike weight, no clue...
Here are the numbers from my Garmin for that HIM:
Avg Power: 167 W
Max Power: 610 W
Max Avg Power (20 min): 189 W
Normalized Power (NP): 185 W
Intensity Factor (IF): 0.927
Training Stress Score (TSS): 256.9
Work: 1,801 kJ
I did not blow up on the run after this bike
Then my next question, I cannot find the answer anywhere (i looked). WHY is my NP lower than average power while on the trainer yet not when i am outside?
Cadence
Avg Bike Cadence: 84 rpm
Max Bike Cadence: 140 rpm
Temperature
Avg Temperature: 67.9 °F
Min Temperature: 64.4 °F
Max Temperature: 73.4 °F
Elevation
Elevation Gain: 1,788 ft
Elevation Loss: 1,765 ft
Min Elevation: 336 ft
Max Elevation: 624 ft
I take AvgPower for shorter intervals and NP for longer (>5') intervals!
Take a few minutes to fill your data into my link above (kreuzotter) and see what it tells you (elevation is 0 as it is a round course) ... I've just no time right now as I'm busy packing some stuff!
NP/AP = VI (variability index)= 189/167 = 1.13. That's almost certainly too high unless this is a CRAZY up and down course. You'll want to work on using your gearing more appropriately on the uphills so that you are pedaling at closer to your target watts. This is more important for IM than for HIM, but 1.13 is pretty high. You'd like that number to be 1.05 or so for a typical hilly ride.
Second thing: your FTP at the time was set to 200 W. We can tell that from the IF and the NP. (IF = NP/FTP). Your iF of 0.93 and the resulting TSS of 257 tell us either that (a) your FTP was actually higher than 200...closer to 220... or that you could have run a lot faster if you had biked a bit slower. Target TSS for a HIM is in the 175-190 range, ASSUMING that your FTP is correct.
I'm going to assume that your actual FTP at the time was around 220, and that your ride was appropriate.
If that's the case, then the current FTP estimate of 168 does seem oddly low. If you haven't been riding and you're one of the guys that suffers on the indoor rides compared to outdoors, it's still possible..but it's a pretty big drop and might suggest there is a calibration issue. How did you get the 168 estimate?
My eagleman #'s
Weight : 235
Height 6 ft
Time 3:09
Bike cervelo p2c with SRAM s80's
Didn't have a power meter or heart rate at eagleman. Just went pure RPE. Bombed run but in was waaaay undertrained!
A few thoughts, based on the mass of data above:
So ... there's a discrepancy somewhere. We could go around in circles trying to figure it out, but for the purpose of training in the OS, it doesn't matter. I'd say ... don't get frazzled about any of this in January. Just do the OS workouts based on the indoor test numbers and the equipment you are using.
If you're feeling trashed at the end of each workout, no matter what the numbers are, then you are getting great benefit from the OS. Puddles of sweat, near nausea, great desire to quit, heavy heavy breathing, rubbery legs, etc. This is the key thing about the OS, not what your numbers are compared to anyone else - you are trying to improve YOU, not race against US. Take pride in your increasing ability to work hard!
OTOH, if you feel great during and after an OS workout, though, ready to go another round, then you are not working hard enough, and need to find increased motivation to crush each WKO, so you can get maximum benefit from your time spent training.
Come spring, leave your OS numbers behind and do an FTP test outdoors to get ready for racing and riding outdoors.
One thing to check since there is such a big discrepancy is to make sure TR is using your Powermeter and not "Virtual" Power. An easy way to test this is to simply do your next set of FTP intervals using TR but also have your Garmin 500 collecting data and compare to see if they look similar. (make sure you "calibrate" your Garmin to you Quarq before your ride as mentioned above). If TR and your file from your 500 match, then read and re-read Al's post above. It doesn't matter what your "number" is in the OS, what matters is how fast you can be on race day so crush yourself all OS and get stronger/faster.