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Power meters and racing Ironman
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Cat5 in the Hat




Joined: 14 Mar 2011
Posts: 1060
Location: Berks

PostPosted: Fri Jul 21, 2017 8:03 am    Post subject: Reply with quote

Tin Pot wrote:
Okay, I've uploaded a few more files, most don't have power data or are run files. I've got a trainer road export in there, my TT in May and the IMUK leg that have power data.

The Model now says:
W': 11.3 kJ
134 J/kg
CP: 254 watts
3.02 w/kg
P-max: 732 watts
8.49 w/kg

And Metrics:

CTL: 11
ATL: 49
TSB: 0
RR: 7
TriScore: 324
xPower (watts): 152
Relative Intensity: 0.657

TRIMP Points: 0

Although the Power Zones still says Critical Power (watts): 231, perhaps I need to find a way to update that.

So if it thinks my CP/FTP is 254 and my xPower/NP for the ride was 152, then overall I undercooked the ride at about a 0.6IF.

However, looking at my power zones, I spent 52mins in total between 207W and 346W, plus two and a half minutes maxing out at 732W, then my overall low average may well be from overcooking it in these periods...right?


GC will show zones based on the CP that is set, not the FTP that is set. The predicted CP will also depend on which model is selected and what data are available - i.e. it assumes you have max efforts at a number of given durations.

If you don't have this data then the predictions will be incorrect.

Go and ride your bike. Do 5 min hard effort, may be 20 minute hard effort later. Ride for a bit more. Build up data over some weeks then come back and analyse them. You'll need a large base of data to do this.

Don't worry about W' today.
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Tin Pot




Joined: 08 Jul 2013
Posts: 2156
Location: Bromley

PostPosted: Fri Jul 21, 2017 10:14 am    Post subject: Reply with quote

Cat5 in the Hat wrote:
Tin Pot wrote:
Okay, I've uploaded a few more files, most don't have power data or are run files. I've got a trainer road export in there, my TT in May and the IMUK leg that have power data.

The Model now says:
W': 11.3 kJ
134 J/kg
CP: 254 watts
3.02 w/kg
P-max: 732 watts
8.49 w/kg

And Metrics:

CTL: 11
ATL: 49
TSB: 0
RR: 7
TriScore: 324
xPower (watts): 152
Relative Intensity: 0.657

TRIMP Points: 0

Although the Power Zones still says Critical Power (watts): 231, perhaps I need to find a way to update that.

So if it thinks my CP/FTP is 254 and my xPower/NP for the ride was 152, then overall I undercooked the ride at about a 0.6IF.

However, looking at my power zones, I spent 52mins in total between 207W and 346W, plus two and a half minutes maxing out at 732W, then my overall low average may well be from overcooking it in these periods...right?


GC will show zones based on the CP that is set, not the FTP that is set. The predicted CP will also depend on which model is selected and what data are available - i.e. it assumes you have max efforts at a number of given durations.

If you don't have this data then the predictions will be incorrect.

Go and ride your bike. Do 5 min hard effort, may be 20 minute hard effort later. Ride for a bit more. Build up data over some weeks then come back and analyse them. You'll need a large base of data to do this.

Don't worry about W' today.


Cheers.

Is it worth uploading all my TrainerRoad sessions, or keep GC for outdoor riding only?

Is there anything I can learn from my power file at IMUK or do I need GC to learn more about me first?
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SGreg




Joined: 30 Jun 2010
Posts: 788
Location: High Peak

PostPosted: Fri Jul 21, 2017 11:00 am    Post subject: Reply with quote

Tin Pot wrote:

Is it worth uploading all my TrainerRoad sessions, or keep GC for outdoor riding only?




Keep it Separate!

We already suspect your outdoor FTP may differ from your indoor, the point of GC was to try and identify that, adding you TR data in will only muddy the waters.
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Cat5 in the Hat




Joined: 14 Mar 2011
Posts: 1060
Location: Berks

PostPosted: Fri Jul 21, 2017 1:39 pm    Post subject: Reply with quote

I say add it all in. The ride data is just power points. Until the FTP & CP is set correctly then the NP & IF will not be correct but it'll give GC something to model.

FWIW I use the Extended CP model for my CP curve. Seems to be more realistic. YMMV.
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SGreg




Joined: 30 Jun 2010
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Location: High Peak

PostPosted: Fri Jul 21, 2017 3:03 pm    Post subject: Reply with quote

Cat5 in the Hat wrote:
I say add it all in. The ride data is just power points. Until the FTP & CP is set correctly then the NP & IF will not be correct but it'll give GC something to model.




Did you read earlier where he was riding sustained hills at 140% ftp (based on indoor power) and considered it easy?
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Cat5 in the Hat




Joined: 14 Mar 2011
Posts: 1060
Location: Berks

PostPosted: Fri Jul 21, 2017 5:32 pm    Post subject: Reply with quote

SGreg wrote:
Cat5 in the Hat wrote:
I say add it all in. The ride data is just power points. Until the FTP & CP is set correctly then the NP & IF will not be correct but it'll give GC something to model.




Did you read earlier where he was riding sustained hills at 140% ftp (based on indoor power) and considered it easy?


Yup. Data is just that and are not wrong per se. The files from the Garmin will not have FTP in them, hence will not have NP or IF. GC can still model this and suggest a CP value.
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Tin Pot




Joined: 08 Jul 2013
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Location: Bromley

PostPosted: Fri Aug 04, 2017 6:44 am    Post subject: Reply with quote

Im losing interest in GC, I've loaded three more power files in and no values show in the model section.

Do you need to do something to get a CP value? Which I'm interpreting as FTP!

My 10TT from months ago came up with 254, a bunch of other rides show this same model data and CP of 254, but my Ironman RideLondon and other files show n/a.
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Iron '16 14h30
Half Iron '17 7h39!, 6h28 '16 5h53
Olympic '16 3h18 '15 3h33, '13 3h36
Sprint '16 1h17, '14 1h40, '13 2h01
Half Mara '16 2h04, '14 2h07
10 Mile TT '16 00:26:30
Trail 10K '16 54:01 '13 54:46
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