As I've mentioned, I bought an iBike to assess my current (low!) power and to try to lift it. I lament that I didn't have such a device when I was 29, but hey, now I'm 49 and I have one. So as a data junkie I am in now in heaven. Early results are positive (still on same battery after 4 weeks, filled the data log after less then 3 weeks) and the data looks good, if a tad low. It was originally too high, so I re-ran the "coast" test until it looked right. Now I worry if it's too low but hey, it's all relative, so I'll leave it as is for a while.
Some thoughts:
- too many "zeros" will lower your average power. By simply minimising my freewheeling I have cut the zeros from around 12% to under 8%. Alternatively you can just remove those zeroes from the CSV file in a spreadsheet
- So I began around 168W average and now have it up to 190W average (over an hour). Removing all of that freewheeling has helped but I am also getting fitter and stronger
- My peaks have declined from over 900W to low 800W but my 20 minute average is up from 230 to 290W
- So is it still making sense?
What is the norm for a nearly 50 year old racing cyclist who hasn't raced for a couple of months, but who has a 35 year history of riding and racing? I did find
this interesting chart:
Men Averages |
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| Measurement | Value | | Average Age (yr) | 38.9 | | Average Weight (lb) | 175.9 | | Average Body Fat | 16.7% | | Average BMI | 25.3 | | Estimated VO2 Max (ml/kg/min) | 55.3 | | Average Wmax (Watts) | 346 | | Av Power-to-Weight Index @ Wmax (W/kg) | 4.4 | | Av Lactate Threshold Heart Rate (bpm) | 167 | | Average VO2 @ LT (ml/kg/min) | 43.6 | | Average LT percentage of VO2 Max | 79.1% | | Average WLT (Watts) | 267 | | Av Power-to-Weight Index @ WLT (W/kg) | 3.3 | | Average WLT percentage of Wmax | 77.2% | | Average Power @ 12 seconds (Watts) | 666 | | Av Power-to-Weight Index @ CP0.2 | 8.3 | | Average Power @ 1 minute (Watts) | 482 | | Average Power @ 6 minutes (Watts) | 316 | | Average Power @ 30 minutes (Watts) | 267 | | Average Cadence (rpm) | 92.0 | |
Which at least suggests I'm in the ballpark... hope you find power training useful. I guess I'll have to test it out in a race soon...
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