Analysis of power numbers

From the 20 minute power test done yesterday, my final number was an average power of 209 watts. As I've stated, this can be used to calcuate an FTP. I'm using a multiplier of 0.92 for mine. This gives this test an FTP of 192. This number is then used to set training zones as follows:

• Zone 1. AR – Active Recovery. Less than 56% of FTP.
• Zone 2. E – Endurance. 56-75% of FTP. Used for aerobic endurance training. The intensity at which an Ironman Triathlon is typically raced.
• Zone 3. TE – Tempo. 76-90% of FTP. A moderately hard effort. Equivalent to half iron racing intensity and also to riding in a fast moving pack in a road race.
• Zone 4. TH – Threshold. 91-105% of FTP. A hard effort sustainable for roughly an hour. At 100% of FTP you are riding at CP60 – the critical power you could maintain for 60 minutes. This is the intensity at which you begin to redline.
• Zone 5. VM – VO2max. 106-120% of FTP. The upper end of this zone is sustainable for about 6 minutes depending on how anaerobically fit you are. This intensity often determines the outcomes of bike road races on hills, when there are breakaways, and in cross winds.
• Zone 6. AC – Anaerobic Capacity. Greater than 120% of FTP. Again, this intensity is common in road racing, but is never a factor in non-drafting triathlons.

This puts my zones at the following levels:

Zone 1: <107
Zone 2: 108 - 144
Zone 3: 145 - 173
Zone 4: 174 - 202
Zone 5: 203 - 230
Zone 6: 231+

Now I have to do a little planning and come up with a detailed training plan. Right now, I'm in the base training phase where the majority of the rides are spent in zones 1 and 2. Based on memory, I'd say most of my rides lately have correctly fallen into zone 2. I don't think I could bike for 2-3 hours at zone 1 unless it was a recovery day.

First ever power test

Last year, I purchased a Computrainer to help with my offseason training (or lack thereof) to avoid trainer boredom. I honestly can not stand pedaling at the same constant resistance that most if not all air, fluid, and magnetic trainers. The biggest benefit for me that the Computrainer provides is the ability to vary the resistance, ride real courses, and the ability to translate GPS data either from a Garmin or from Google maps into a course to train on. This is the only way I can stand trainers... so much so, I spent 3:45 doing a 65 mile ride this past weekend.

Although this is a nice feature, this is only maybe 30-40% of its benefit. The biggest benefit as far as training goes is the ability to create specific training plans. First: I live in New England, where driving is downright scary... and riding on the road is a nightmare. Second: Doing any type of interval/hill training is almost impossible since there is too much traffic and hills are non-existent. The Computrainer gives you the ability to avoid all of that and carefully plan the training. If you need an hill repeat workout, go to the course creator and program in the segment lengths and grade you want... A tempo session, set your wattage based on your FTP... Intervals, use erg mode and set the time of each segment. The final usage is that it allows the rider to track progress through a series of periodic tests that eliminate variables such as wind and most weather. It doesn't take all variables out because heat/humidity play a large role in the human physiology and without constant air conditioning, this just isn't going to happen.

So today I started down my path of "real" cycling training and did my first power test of any kind. The test I did was a 20 minute power (MP) test. This test is effectively a 20 minute time trial on a flat course. The goal of this test is to maintain the maximum amount of constant speed/power that the rider is able to. The final output can then be used as an estimation of your Functional Threshold Power (FTP) or the power that a rider can output for 1 hour. The estimation is done by multiplying the 20MP results by .92 - .96. For my non-profession self, I'll use the low number. As long as you use the same number all the time, I don't think it matters. In the end, it only matters when comparing FTP against other riders... and well, unless you are on the same course at the same time, it doesn't matter. The calculated FTP can then be used to set your training zones for your tempo, interval, and active recovery rides.

I hopped on the trainer and gave it a whirl. Here are my results for the beginning of the season:


Not bad results... but not great either. Considering I did a 55 mile portion of a half ironman in 2:43 and then ran a 2 hour half marathon at the end of last year. Basically I've got a long way to go!! Two things I did wrong: didn't wear my heart-rate strap and had a tough day of snow boarding the day before. There is probably more information in there that I can't see, but what I like the best is the straight lines... constant speed, power, and cadence.

Now all I have to look forward to tomorrow is a 4 hour spin class to benefit cancer research taught by a girl that works for me. I can't believe I signed up to let her yell at me for an hour!