perfect timing: I just picked up a power meter less than a week ago. It, so far, has enabled me to conserve energy until I reach my Strava segment and achieve a KOM.
I used to think that I wasn’t a very good sprinter. Then I got a power meter and started following a training plan. The results proved beyond any shadow of a doubt that I am a very, very bad sprinter. My 5s power is about 10W/kg...
Robert Light that is still only the first step - the data has quantified a weakness, but with training it can turn into an improvement, maybe even a strength.
@@robertlight2370 there is also some technique involved with sprinting using your arms as well as your legs, I got pretty big gains just from working on that. What was your cadence on that effort? for a short effort like that i suggest starting at 100 rpm and just go until you spin out.
@@19KingLloyd Yeah, I've been watching RUclips videos on sprinting technique and trying to really use my arms more. I also realised that my cadence is too low. I set a new 5s power PR last week concentrating on that, so I think that I can improve it slowly.
My 5s: moderate 1 minute: fair/moderate 5 m: moderate FTP: fair/moderate Yep...not winning races anytime soon. It's still fun to understand how much stronger a very strong amateur such as yourself is, and then how much stronger yet still the pros are. Ridiculous levels of fitness! It's humbling.
it is indeed. i've ride with top riders occasionnally and they have fun with me. Sometimes i say its because they have a 10000 dollars bike...well think again..i've switched bike with my friend and he still left me in thte dust !
@Jangus Roundstone Haha. I'm sure you are getting stronger and faster. I am too. I was fit throughout my early 20's but fell out of cycling for about 10 years from 2008-2018 and since then I'm way back into it. I'm sure my FTP in Spring 2018 was something pitiful like 130 watts. Last July I peaked 250, this July I peaked at 285 and right now it's 262 watts. Each year I'm getting stronger riding a volume of about 6,000 miles per year. The biggest thing holding me back is that I'm over weight. If I lose the stubborn 25 pounds I need to lose, my power to weight on the chart goes up quite a bit. Problem is, I love all the wrong foods. Work to be done...
At 61 it's all over competitively. Strengths flats, and mental toughness. As a senior 3 I trained for sprinting, a weakness, and lost everything else. Time trials. Don't need a power meter to show that is my place. No criteriums for me. 3 matches! Distance, Brevetts, 200 and 300km is my future. My eyes belong on the road, not some head unit!
Well. The quality of the video and information can easily be measured by the lack of thumbs down from more than 1,200 views. Excellent as ever Cam. Thanks.
Hi Cam, I'm 62 yrs old & started cycling 2 yrs ago when I retired from a desk job. Other elderly novices may be interested in my numbers as a benchmark. 5 secs 12.7 W/kg, 1 min 7.1, 5 mins 4.3, FTP 3.6. So some low numbers that I'd like to improve. That's why I watch your channel.
Love your clear and concise presenting style! I have quite an odd power curve, but pretty happy with my strength's: 5s: Good (17.4) 1 minute: World class (11.06) 5 minute: Excellent (5.8) FTP: Very Good/Excellent (4.7) I've not raced in the past 2 years where improvements have come, feeling decently strong now, and can hold my own against Cat 2/3 racers (UK). have no idea why, but my 1 min power seems disproportionately good 730w @ 66kg ~ 11W/kg -- these are the only segments I can KOM on Strava around London :P Can't wait to try races with hills in them, so far all I've ever done is flat Criterium's. An uphill finish on a climb under 3 minutes would be lovely :D My weaknesses are flat bunch sprints, and then naturally situations where the base pace of the race is just too high and forcing you above FTP without recovery.
hahah your curve looks like mine. But your numbers are a lot better 5s: (18.33) 1 minute: (7.36) 5 minute: (4.7) FTP: (4.35) My 1 minute and 5minute I've never trained to improved that. I think that is my biggest weakness. I dont have training peaks anymore, but maybe I have numbers for 1 and 5min better than that. Small guy hear, 1.69cm and 69kg. When my preocupation was go big or go home my weight was 78kg. In that time any climb would take hours and hours.
Bernardo Reis yeah nice, tbh id expect your 1 min and 5 min would almost certainly be higher as your FTP is good and quite close to the 5 min. There is something about doing the shorter max efforts that has a different kind of suffering. 1 minute is almost just getting your brain to keep mashing the pedals, and like any other max effort, truly disgusting. 5 minute max efforts imo are the absolute worst to do, as its a sickening mix of being over VO2max wherein your legs are just burning from the anaerobic work and you also spend the last 2 minutes gasping for air.
@@MishMash95 hahah I tried today 5min effort and updated to 5.23 My best results now: 5s: (18.33) 1 minute: (7.36) 5 minute: (5.23) FTP: (4.35) where did u advise to try the 1min effort? Flat or some smooth uphill? The paid Training peaks plan showed all these records in a simple way. Now I'm using the free version and saving the best results in a spreadsheet.
@@bernardinrp That's awesome! Well done :D Nearly a 1w/kg improvement! 120% of FTP is a good amount for 5 minute power. Generally the range is 120-130% for a 5 min max effort, though that assumes after dedicated training, so you are right up there :) For a 1 minute effort, I personally find it is easiest up hill, something with a consistent gradient that can provide resistance. You can do it on the flat, but uphill will almost always be higher as the problem with on the flat is, one, you may need to be seated due to the speed, or alternatively, I find that if you accelerate too fast on the flat, its hard to stay on top of the gear, as you'll likely max out your gear ratios and be riding at a cadence which is too high for a sustained long sprint. I also like a short little climb that I can use to mentally guide me, as the last 15-20s of a 1 minute effort are brutal. For reference, I used to be better at 1 minute power on the flat, but my best 1 minute seated power on the flat is probably around 100-150w lower than out of the saddle on a climb, kind of the same issues as if you were to try and sprint in the saddle. There are also two pacing strategies that can work. #1 is to go hard from the start and just try and hold on for dear life (say you may start at 700-800w, and fade down), then the second is to try for a more even pacing, though with the second, it can be hard to really squeeze out every last watt. Given your 5s is pretty solid, i'd imagine you are more inclined to having a very strong 20-30s and then fading to get your best 1 minute power.
5 sec is the best comparatively and 1 minute is the worst, but I did spend most of the summer training for 15-20 minutes TTs bc that's the only racing we had here this year.
Interested to hear your thoughts on aerobic performance v pure power output ie ability to consistently repeat a slightly lower power output v simply tracking and training for max outputs for each segment.
Yes, it's not something mentioned in this and something I actually included in the original cut but edited out to keep things more brief. You could measure the drop off from your hour to three hours and also monitor your heart rate drift when pedalling at an aerobic rate. If you can maintain a steady heart rate for 3-4 hours at an aerobic level, you have solid muscular endurance conditioning.
Is there a topic you don't do awesomely? Love the content and your style Cam. (And the fact you say "day-ta".) Data shows me what I've always known - I'm a lightweight without the 5s power but with a high relative VO2 max. Once you know the target numbers though, better to build on strengths, or try to work on improving the weaknesses? Genetics suggest build on strengths?
@@CamNicholls unfortunately, positioning is a very important factor and I'm not really good at it. Also, that minute power, I can only produce in an uphill sprint. Same goes for the 2 minute effort. I get beaten all the time by riders who spend less energy in the pack and who position well
@@CamNicholls Thanks mate, love your videos. Please keep them coming, I have been learning heaps. I'm still a triathlete at heart but I do enjoy my cycling.
Good explanation of this topic Cam. What is the longevity of that best ever data? Would you suggest that it has a 12 month life span? In my case, those best ever reference points come from a time when I was training in a very structured manner. It captured my capability at that point in time and in my view offers little value to me right now, other than to show how far I have slipped! Perhaps of more value is a comparison with my best over the last 12 months for example. What is your take on this. ?
Yes you raise a good point Paul and that was something I considered discussing, but another rabbit hole! I think 12 months is best assuming you've done the relevant efforts. For me, I haven't done that much racing this year or last, so taking 4-5 years was what I used for this. Some of the PB's were this year, some 2018, and some 2015. I also know some older athletes in their 50s that are PB'ing their power numbers from their 20's. So there's some grey in there, but if you've done the efforts then12 months makes sense to me. Cam
Im need to a power meter and agree a lot of numbers. I have a wahoo elemnt bolt and the iPhone app as well as Strava and I can’t find the best 5,1min 5 min power from previous rides ?
Interesting that you mentioned that you wouldn't go out and test to get the 5sec, 1min, 5min & 1hr. I believe that Joe Friel prescribed that you would do feild tests.
Age is just a number ;) doesn't take under consideration the lifestyle and experience in this sport or as an athlet in general...especially in cycling where you see many 40/50 year olds getting fitter than they have ever been.
Have a look at intervals.icu, which feeds off Strava and includes age group information about your performance compared with others in your age group subscribed to the app (it's free, donations welcomed). I'm one of 26 in the 70+ group and there's a chart showing your performance compared with the others. It has eFTP in place of the one hour metric (estimated from shorter efforts) and all the other three metrics, as well as a ton of other information including as the name suggests your performance over various intervals of time. I find it very useful and enhances the approach Cam suggests because there is no way a 75 year old like me is going to compete with people a third of his age. I'm happy to sit in the upper middle of my cohort rather than way down as a novice in that big table! I think there are separate age groups for women. Run by David Tinker and uses calculations from Fast Fitness Tips.
My 5s: Good 1m: Very good 5m: Excellent Ftp: Very good.... interesting...and i thought i was a sprinter lol. looks like the main weakness of mine is the loss of power from 20 minutes (350) to the one hour mark (301)..Maybe some 20 min intervals would help?
@@brianmessemer2973 i guess its never enough :D need to improve ftp, 1 min power, 5 min power..the easiest way would be to lose some kg`s but somehow its also the most frustrating way :D
So as 92kg I would need to put out over 2200 watts over 5 seconds to be exceptional. That seems pretty high? Zwift power has my best 5 seconds at 1069 watts or 11.61 w/kg, which would put me at novice. I am pretty new to cycling but the idea of potentially doubling my power seems insane... does this chart correlate to heavier cyclists?
Mejar Tomlinson yea I guess that’s my point, because the chart only uses w/kg it kind of feels like it’s punishing heavier people. But maybe I’m just making excuses 😅
Sorry, dating myself. Back in the early days of Internet forums circa 2000-2003 a certain Andy Coggin needs to be mentioned in what was once known as the “power forum”. He also in his own way took ownership of training with power. I was in Belgium racing the good races and by then already the internet and power was taking over and got to know Hunter and Andy tho I never met them (hey, they were pioneers of social distancing already!). Sorry Cam, trip down memory lane...
You won’t, i did discuss the use of skills and race nous as examples of external parameters that are hard to measure towards the end of the video. This is only a ‘numbers’ example, where we can be slightly more definitive. Conscious there’s a lot more to cycling for sure.
@@CamNicholls ok what should a climber and a descender number's should be round also how would you improve climbing and descending to go faster and get stronger thanks cam
These charts and data sets really confuse me. I'm new to cycling (6 months). My power meter says one thing but yet I feel like I'm accomplishing so much in the real world. This week I rode 200 miles. Almost never does a cyclist ever pass or catch up to me and it had been 3 months since I've been dropped in a fast group ride. This chart basically says I'm a novice.
Weird... 5 sec - 9.9 (Novice 1) 1 min - 4.5 (too low to be on the chart) 5 min - 3.3 (Fair) FT - 2.95 (Fair, almost moderate) I guess I should work on long sprints?
Vast majority of people identify as 5 min strength and the sprint the weakest end of the spectrum... sprinting requires specific training of explosive power to reach levels in the Coggan chart, while a lot of folks can do a full gas 5min climb suffering like a dog until they can’t push anymore.
Thanks Cam for the video. I’m currently at mid novice after 15 months of riding (42 yo ). Which app do you use for data overlays and are you using mac or windows? Tried the garmin virb on mac but could not change speedo from miles to kms.
I was looking at some software that has been developed that does the analysis for you: powerspeedprofile.com/ You can just input your power curve from Garmin, Strava or Golden Cheetah. Check it out! It can also help show your progress..
Hi Cam, Here's mine for all of 2020, I don't race so I don't mind sharing the numbers, I'm also a MTB rider not a Roadie, I weigh the same as you which is 79kg if I recall correctly? (5s: 16.63w/kg Good) (1m: 6.73w/kg Fair) (5m: 4.56w/kg Good) (FTP: 3.33w/kg Moderate) The numbers above are a vast improvement on 2019 probably aided by the fact I lost 22kg. On Monday I took a ramp test expecting a decline in FTP as I haven't done any focused training but to my surprise it went up to 304 from 285. I'll soon find out if that's accurate as I either will or won't be able to complete FTP tailored training on Zwift. Might need an industrial fan lol.
Probably why I didn't mysteriously bulk up at 17 is others steroid use. Beaten before finishing tt on record course time. No drug testing for that level of competition. Really obvious though.
![I.N "HALLUCINATION" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/n5B5q1Hwt_U/mqdefault.jpg)
According to this chart, I need to sell my bike and play bingo
can i join you ?...lol
I also need to find a new sport.
hahaha! It's not all about the chart. But very funny comment.
don't do that!
perfect timing: I just picked up a power meter less than a week ago. It, so far, has enabled me to conserve energy until I reach my Strava segment and achieve a KOM.
Nice one!
I used to think that I wasn’t a very good sprinter. Then I got a power meter and started following a training plan. The results proved beyond any shadow of a doubt that I am a very, very bad sprinter. My 5s power is about 10W/kg...
Robert Light that is still only the first step - the data has quantified a weakness, but with training it can turn into an improvement, maybe even a strength.
@@MichaelBoogerd Thanks. I'm working on it!
@@robertlight2370 there is also some technique involved with sprinting using your arms as well as your legs, I got pretty big gains just from working on that.
What was your cadence on that effort? for a short effort like that i suggest starting at 100 rpm and just go until you spin out.
@@19KingLloyd Yeah, I've been watching RUclips videos on sprinting technique and trying to really use my arms more.
I also realised that my cadence is too low.
I set a new 5s power PR last week concentrating on that, so I think that I can improve it slowly.
lmaooo
My 5s: moderate
1 minute: fair/moderate
5 m: moderate
FTP: fair/moderate
Yep...not winning races anytime soon. It's still fun to understand how much stronger a very strong amateur such as yourself is, and then how much stronger yet still the pros are. Ridiculous levels of fitness! It's humbling.
Agreed mate, it's outrageous the numbers the pros and world champs push out!
it is indeed. i've ride with top riders occasionnally and they have fun with me. Sometimes i say its because they have a 10000 dollars bike...well think again..i've switched bike with my friend and he still left me in thte dust !
What benefit does your training program have over swift
@Jangus Roundstone better than no legend at all..
@Jangus Roundstone Haha. I'm sure you are getting stronger and faster. I am too. I was fit throughout my early 20's but fell out of cycling for about 10 years from 2008-2018 and since then I'm way back into it. I'm sure my FTP in Spring 2018 was something pitiful like 130 watts. Last July I peaked 250, this July I peaked at 285 and right now it's 262 watts. Each year I'm getting stronger riding a volume of about 6,000 miles per year. The biggest thing holding me back is that I'm over weight. If I lose the stubborn 25 pounds I need to lose, my power to weight on the chart goes up quite a bit. Problem is, I love all the wrong foods. Work to be done...
At 61 it's all over competitively. Strengths flats, and mental toughness. As a senior 3 I trained for sprinting, a weakness, and lost everything else. Time trials. Don't need a power meter to show that is my place. No criteriums for me. 3 matches! Distance, Brevetts, 200 and 300km is my future. My eyes belong on the road, not some head unit!
Good stuff David, thanks for sharing on the thread
Well. The quality of the video and information can easily be measured by the lack of thumbs down from more than 1,200 views. Excellent as ever Cam. Thanks.
Cheers Nigel, appreciate that mate.
Hi Cam, I'm 62 yrs old & started cycling 2 yrs ago when I retired from a desk job. Other elderly novices may be interested in my numbers as a benchmark. 5 secs 12.7 W/kg, 1 min 7.1, 5 mins 4.3, FTP 3.6. So some low numbers that I'd like to improve. That's why I watch your channel.
Thanks for sharing on the thread mate Nd good luck with the training 👍
Excellent 5 second power
Moderate threshold..
Makes sense, I was sprint swimmer too..
Nice!
Love your clear and concise presenting style!
I have quite an odd power curve, but pretty happy with my strength's:
5s: Good (17.4)
1 minute: World class (11.06)
5 minute: Excellent (5.8)
FTP: Very Good/Excellent (4.7)
I've not raced in the past 2 years where improvements have come, feeling decently strong now, and can hold my own against Cat 2/3 racers (UK).
have no idea why, but my 1 min power seems disproportionately good 730w @ 66kg ~ 11W/kg -- these are the only segments I can KOM on Strava around London :P
Can't wait to try races with hills in them, so far all I've ever done is flat Criterium's. An uphill finish on a climb under 3 minutes would be lovely :D
My weaknesses are flat bunch sprints, and then naturally situations where the base pace of the race is just too high and forcing you above FTP without recovery.
hahah your curve looks like mine. But your numbers are a lot better
5s: (18.33)
1 minute: (7.36)
5 minute: (4.7)
FTP: (4.35)
My 1 minute and 5minute I've never trained to improved that. I think that is my biggest weakness. I dont have training peaks anymore, but maybe I have numbers for 1 and 5min better than that.
Small guy hear, 1.69cm and 69kg. When my preocupation was go big or go home my weight was 78kg. In that time any climb would take hours and hours.
Bernardo Reis yeah nice, tbh id expect your 1 min and 5 min would almost certainly be higher as your FTP is good and quite close to the 5 min. There is something about doing the shorter max efforts that has a different kind of suffering. 1 minute is almost just getting your brain to keep mashing the pedals, and like any other max effort, truly disgusting. 5 minute max efforts imo are the absolute worst to do, as its a sickening mix of being over VO2max wherein your legs are just burning from the anaerobic work and you also spend the last 2 minutes gasping for air.
Great numbers! Thanks for sharing
@@MishMash95 hahah I tried today 5min effort and updated to 5.23
My best results now:
5s: (18.33)
1 minute: (7.36)
5 minute: (5.23)
FTP: (4.35)
where did u advise to try the 1min effort? Flat or some smooth uphill?
The paid Training peaks plan showed all these records in a simple way. Now I'm using the free version and saving the best results in a spreadsheet.
@@bernardinrp That's awesome! Well done :D Nearly a 1w/kg improvement! 120% of FTP is a good amount for 5 minute power. Generally the range is 120-130% for a 5 min max effort, though that assumes after dedicated training, so you are right up there :)
For a 1 minute effort, I personally find it is easiest up hill, something with a consistent gradient that can provide resistance. You can do it on the flat, but uphill will almost always be higher as the problem with on the flat is, one, you may need to be seated due to the speed, or alternatively, I find that if you accelerate too fast on the flat, its hard to stay on top of the gear, as you'll likely max out your gear ratios and be riding at a cadence which is too high for a sustained long sprint. I also like a short little climb that I can use to mentally guide me, as the last 15-20s of a 1 minute effort are brutal.
For reference, I used to be better at 1 minute power on the flat, but my best 1 minute seated power on the flat is probably around 100-150w lower than out of the saddle on a climb, kind of the same issues as if you were to try and sprint in the saddle.
There are also two pacing strategies that can work. #1 is to go hard from the start and just try and hold on for dear life (say you may start at 700-800w, and fade down), then the second is to try for a more even pacing, though with the second, it can be hard to really squeeze out every last watt. Given your 5s is pretty solid, i'd imagine you are more inclined to having a very strong 20-30s and then fading to get your best 1 minute power.
Very useful Cam. If someone has a goal then this is definitely a starting point, otherwise they're just going on feels and that's often way off.
Yo cam! I like that BMC rim brake bike 🔥
Very helpful video! Thanks, mate!
👍
Hour of power ... love it !
This’ll be a great vid thanks Cam
Great info Cam!
Cheers Ash, Cam
Great work. Thanks
Great Vid!
Cheers mate.
power-meter.cc uses this to show your MAP in pretty good detail using the same chart. You can see your curve quite well.
Hi Cam, I'm an older man who simply wants to ride farther, faster, and climb hills better. I hope I can get back to group rides someday.
Be consistent and train with some structure and you will get there Andrew. Cam
5 sec is the best comparatively and 1 minute is the worst, but I did spend most of the summer training for 15-20 minutes TTs bc that's the only racing we had here this year.
I'm world class...just on the wrong end of the scale.
Great video Cam. Always been interested in seeing this kind of stuff.
Amazing, I'm off the (bottom of the) chart!!
Interested to hear your thoughts on aerobic performance v pure power output ie ability to consistently repeat a slightly lower power output v simply tracking and training for max outputs for each segment.
Yes, it's not something mentioned in this and something I actually included in the original cut but edited out to keep things more brief. You could measure the drop off from your hour to three hours and also monitor your heart rate drift when pedalling at an aerobic rate. If you can maintain a steady heart rate for 3-4 hours at an aerobic level, you have solid muscular endurance conditioning.
Very interesting... 🙌🏽
Is there a topic you don't do awesomely? Love the content and your style Cam. (And the fact you say "day-ta".) Data shows me what I've always known - I'm a lightweight without the 5s power but with a high relative VO2 max. Once you know the target numbers though, better to build on strengths, or try to work on improving the weaknesses? Genetics suggest build on strengths?
Good stuff to know. What I don’t want to know is how close to the bottom of that chart/table I am.
Cam, as usual excellent video. What is a difference between training in Heart Rate zones and Power zones?
Heart rate is a physiological response to the effort. Power is the effort. Like lifting weights at the gym, you know what you're lifting! Cam
Strengths : 5s 21w/kg. 1m : 11,76w/kg 2m : 8,82w/kg . But after 2 minutes I get a huge dropoff , 5m : 5,88w/kg. 20m 4,92w/kg
Thanks for sharing mate, you will need to wait to MONSTER it at the end of the race! Lovely!
@@CamNicholls unfortunately, positioning is a very important factor and I'm not really good at it. Also, that minute power, I can only produce in an uphill sprint. Same goes for the 2 minute effort. I get beaten all the time by riders who spend less energy in the pack and who position well
Like you Cam I scored best in the 5 mins. Still a novice but you have to start somewhere.
Cheers mate, and thanks for sharing on the thread.
@@CamNicholls Thanks mate, love your videos. Please keep them coming, I have been learning heaps. I'm still a triathlete at heart but I do enjoy my cycling.
Good explanation of this topic Cam. What is the longevity of that best ever data? Would you suggest that it has a 12 month life span? In my case, those best ever reference points come from a time when I was training in a very structured manner. It captured my capability at that point in time and in my view offers little value to me right now, other than to show how far I have slipped! Perhaps of more value is a comparison with my best over the last 12 months for example. What is your take on this. ?
Yes you raise a good point Paul and that was something I considered discussing, but another rabbit hole! I think 12 months is best assuming you've done the relevant efforts. For me, I haven't done that much racing this year or last, so taking 4-5 years was what I used for this. Some of the PB's were this year, some 2018, and some 2015. I also know some older athletes in their 50s that are PB'ing their power numbers from their 20's. So there's some grey in there, but if you've done the efforts then12 months makes sense to me. Cam
Im need to a power meter and agree a lot of numbers. I have a wahoo elemnt bolt and the iPhone app as well as Strava and I can’t find the best 5,1min 5 min power from previous rides ?
Interesting that you mentioned that you wouldn't go out and test to get the 5sec, 1min, 5min & 1hr. I believe that Joe Friel prescribed that you would do feild tests.
You can and some do, but most get there numbers under conditions where they’re likely to be pushed. Race, hard bunch ride etc.
Hi, thanks for the info. Any suggestions how one might adjust this for age ? Be good to get an idea of where one sits in the same masters group.
Yes, agreed Stephen. I don't have that info unfortunately.
Age is just a number ;) doesn't take under consideration the lifestyle and experience in this sport or as an athlet in general...especially in cycling where you see many 40/50 year olds getting fitter than they have ever been.
Have a look at intervals.icu, which feeds off Strava and includes age group information about your performance compared with others in your age group subscribed to the app (it's free, donations welcomed). I'm one of 26 in the 70+ group and there's a chart showing your performance compared with the others. It has eFTP in place of the one hour metric (estimated from shorter efforts) and all the other three metrics, as well as a ton of other information including as the name suggests your performance over various intervals of time. I find it very useful and enhances the approach Cam suggests because there is no way a 75 year old like me is going to compete with people a third of his age. I'm happy to sit in the upper middle of my cohort rather than way down as a novice in that big table! I think there are separate age groups for women. Run by David Tinker and uses calculations from Fast Fitness Tips.
Does this chart also count for u16 riders? Kinda sad I’m considered moderate
It's general, so don't feel bad Dennis. You're not fully developed yet!
My 5s: Good
1m: Very good
5m: Excellent
Ftp: Very good....
interesting...and i thought i was a sprinter lol. looks like the main weakness of mine is the loss of power from 20 minutes (350) to the one hour mark (301)..Maybe some 20 min intervals would help?
I'll take that 😏
@@brianmessemer2973 i guess its never enough :D need to improve ftp, 1 min power, 5 min power..the easiest way would be to lose some kg`s but somehow its also the most frustrating way :D
@@cfau6290 Losing weight to improve power to weight the "easiest yet most frustrating way" - truer words were never spoken.
Great
Hey, does anyone know how those overlays with speed and watts are created on the videos?
GARMIN VIRB. Cam
Pogaçar’s power meter exploded while riding his time trail going up the La Planche des belles fillies.
Pogacar didn't use power meter on the climb.
So as 92kg I would need to put out over 2200 watts over 5 seconds to be exceptional. That seems pretty high? Zwift power has my best 5 seconds at 1069 watts or 11.61 w/kg, which would put me at novice. I am pretty new to cycling but the idea of potentially doubling my power seems insane... does this chart correlate to heavier cyclists?
In a flat sprint weight wont matter as much compared to raw power and aerodynamic
Mejar Tomlinson yea I guess that’s my point, because the chart only uses w/kg it kind of feels like it’s punishing heavier people.
But maybe I’m just making excuses 😅
Sorry, dating myself. Back in the early days of Internet forums circa 2000-2003 a certain Andy Coggin needs to be mentioned in what was once known as the “power forum”. He also in his own way took ownership of training with power. I was in Belgium racing the good races and by then already the internet and power was taking over and got to know Hunter and Andy tho I never met them (hey, they were pioneers of social distancing already!). Sorry Cam, trip down memory lane...
haha, all good mate, thanks for sharing on the thread!
how would you know your strength is climbing and descending with this gauge mate
You won’t, i did discuss the use of skills and race nous as examples of external parameters that are hard to measure towards the end of the video. This is only a ‘numbers’ example, where we can be slightly more definitive. Conscious there’s a lot more to cycling for sure.
@@CamNicholls ok what should a climber and a descender number's should be round also how would you improve climbing and descending to go faster and get stronger thanks cam
These charts and data sets really confuse me. I'm new to cycling (6 months). My power meter says one thing but yet I feel like I'm accomplishing so much in the real world. This week I rode 200 miles. Almost never does a cyclist ever pass or catch up to me and it had been 3 months since I've been dropped in a fast group ride. This chart basically says I'm a novice.
Weird...
5 sec - 9.9 (Novice 1)
1 min - 4.5 (too low to be on the chart)
5 min - 3.3 (Fair)
FT - 2.95 (Fair, almost moderate)
I guess I should work on long sprints?
Looks that way! Thanks for sharing Nathan.
Vast majority of people identify as 5 min strength and the sprint the weakest end of the spectrum... sprinting requires specific training of explosive power to reach levels in the Coggan chart, while a lot of folks can do a full gas 5min climb suffering like a dog until they can’t push anymore.
Good points, thanks for sharing Chris.
Now I'm depressed. I'm below the chart for 5s and 1min!!!
Don't be, it's not all about the power tow weight.
Any experience with stages power meter?
No, sorry I don't.
ive got two, one on the tri bike and one on roadie, they are great. Pedal based power meters are great too.
I need a power meter
This is very interesting, always considered myslef punchy but guess what....
How to increase this score in W/kg?
Short answer, weigh less and/or push harder on the pedals :D
Long answer...train a LOT
Thanks Cam for the video. I’m currently at mid novice after 15 months of riding (42 yo ). Which app do you use for data overlays and are you using mac or windows? Tried the garmin virb on mac but could not change speedo from miles to kms.
I use VIRB and don't have that issue! Not sure why you would experience that. Good luck with it. Cam
Finally figured it out 👍🏾
Where on the chart do the dopers get exposed?
About the time just before an event when they stop sharing their data. That's when they start blood doping.
5 sec: moderate
1 min: very good
5 min: excellent
Ftp: very good
Good stuff mate! Solid. Thanks for sharing. Cam
I was looking at some software that has been developed that does the analysis for you: powerspeedprofile.com/
You can just input your power curve from Garmin, Strava or Golden Cheetah. Check it out! It can also help show your progress..
I'll take a look, thanks for sharing. Cam
5s fair, 1m fair, 5m moderate/good, 1h moderate/good - now I feel bad...
Don't feel bad. Moderate / good is solid in my opinion Christine! Cam
Hi Cam, Here's mine for all of 2020, I don't race so I don't mind sharing the numbers, I'm also a MTB rider not a Roadie, I weigh the same as you which is 79kg if I recall correctly?
(5s: 16.63w/kg Good)
(1m: 6.73w/kg Fair)
(5m: 4.56w/kg Good)
(FTP: 3.33w/kg Moderate)
The numbers above are a vast improvement on 2019 probably aided by the fact I lost 22kg. On Monday I took a ramp test expecting a decline in FTP as I haven't done any focused training but to my surprise it went up to 304 from 285. I'll soon find out if that's accurate as I either will or won't be able to complete FTP tailored training on Zwift. Might need an industrial fan lol.
Yep 79. Good stuff mate and thanks for sharing. Well done on the FTP too!
5s good. 1m mod. 5min vg. FT g. not bad for someone only been cycling for 4 years and over 50 :) could be better tho.
Very solid Vince, thanks for sharing. Cam
Is this an Aussi accent?
Yes
Best way for an amateur exerciser to get a depression LOL!
Wow I suck at cycling.
Very good but depressing video. These spreadsheet is probably the reason why cyclists take EPO 😅
Probably why I didn't mysteriously bulk up at 17 is others steroid use. Beaten before finishing tt on record course time. No drug testing for that level of competition. Really obvious though.
1s, 2s, 3s, 2500 watts, World Tour, woop woop. Oh wait, i dont have a power meter. I can still dream. . . . . . .
haha!