The weighting toward harder efforts comes from summing the 4th power of the samples, then taking the 4th root. The degree (4) and smoothing (30s or 25 with Skiba's X-power) are chosen because they fit physiological responses well.Xplora wrote: SSS, normalised power is basically a rolling 30 second average, so it gives MUCH more weight to the big anaerobic efforts. If you average 200w (tempo pace) for 5 minutes, then 800W for 30 seconds, and another 5 minutes at 200w, your average power might be 250w, but the normalised power could be 300W because the 800w is affecting the average for 1 minute instead of 30 seconds. That's a rough and ready explanation.
The training thread: How was yours? (today/yesterday/etc)
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The training thread: How was yours? (today/yesterday/etc)
Postby kb » Tue Sep 16, 2014 5:38 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby g-boaf » Tue Sep 16, 2014 6:14 pm
average power is the average over the whole session including when you are rolling (not making any power), while this is the explanation of NP:singlespeedscott wrote:What's the difference between normalised power and average power?
http://perfprostudio.com/webhelp/Analyz ... age=NP.htm" onclick="window.open(this.href);return false;
PerfProStudio is what I use for trainer workouts along with Training Peaks.
Anyhow - I did 3x10min intervals thankfully just a bit below my current FTP. My HR felt nice and settled but damn did I have sore legs on the 3rd 10min interval. Got through them all okay though. The soreness plateaued out and didn't get worse so I just got through it.
2x18s are scheduled for tomorrow - but I'll probably do them Thursday.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Xplora » Tue Sep 16, 2014 11:33 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby toolonglegs » Wed Sep 17, 2014 8:22 pm
Still 40-50w down on what I could hold in similar position in 2012 .
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Xplora » Wed Sep 17, 2014 9:53 pm
After killing myself on the weights on Monday, brutal bunch/ITT ride for 230TSS last night and feeling shagged all day, decided to hate myself with 6 lots of 5min SST intervals. I REALLY struggle to maintain steady power, even when allowing myself to average right on 88%FTP. Oh well. Will do another one of these on Friday and then a race on Sunday morning, the Mighty Waratahs are at Eastern Creek. Hopefully it's a short course day.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby toolonglegs » Wed Sep 17, 2014 10:26 pm
Got a couple of solo TT's and a 2 man lined up now .
Don't even know what my FTP is after 3 months of mostly cruising with guests!.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Cul » Thu Sep 18, 2014 10:22 am
Fast bunchy this morning, numbers were down and the wind up so it was a little slower than usual but still a good workout.
Off to Canberra tomorrow, and then Coffs Harbour on Sunday with the bikes in tow, looking forward to getting in some good riding over the next few weeks while I am off work... Hopefully I can find a fast bunch or two to play with as well!
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Re: The training thread: How was yours? (today/yesterday/etc
Postby ni78ck » Thu Sep 18, 2014 4:15 pm
Cervelo S5 VWD - dura ace Di2
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Re: The training thread: How was yours? (today/yesterday/etc
Postby g-boaf » Thu Sep 18, 2014 5:22 pm
The 2x20 efforts failed badly. Really badly. The second interval was a tiny bit better, but I lasted 10 minutes before throwing in the towel.
I had a rest day yesterday and enough sleep.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby singlespeedscott » Thu Sep 18, 2014 7:04 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Xplora » Thu Sep 18, 2014 8:16 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby ni78ck » Fri Sep 19, 2014 3:36 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Xplora » Fri Sep 19, 2014 3:51 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby ni78ck » Fri Sep 19, 2014 3:54 pm
im hoping to do a couple races in B grade and then give A grade a go
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Xplora » Fri Sep 19, 2014 4:38 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby ni78ck » Fri Sep 19, 2014 4:41 pm
at the moment im focusing on the fitz challenge in 6 weeks and then ill turn my focus to the waratahs.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Ignoto » Sun Sep 21, 2014 4:01 pm
Grade 3 separation in the shoulder, bulk skin taken off the body. Thankfully nothing broken on the body, most of the bike is a write off though. So I'll have to source a new one from what I've been told!
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Re: The training thread: How was yours? (today/yesterday/etc
Postby foo on patrol » Sun Sep 21, 2014 5:36 pm
Foo
Goal 6000km
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Xplora » Sun Sep 21, 2014 8:28 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby g-boaf » Sun Sep 21, 2014 9:35 pm
Ouch! That's not good.Ignoto wrote:So looks like I'm going to be spending some quality time on the trainer. Had my front wheel taken out in yesterday's Crit when he jumped from one lane to another in the final sprint.
Grade 3 separation in the shoulder, bulk skin taken off the body. Thankfully nothing broken on the body, most of the bike is a write off though. So I'll have to source a new one from what I've been told!
My weekend was a 87.5km ride at 168TSS and 108km today at 184TSS. Feeling alright today - the ride this morning was moderately fast.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby toolonglegs » Sun Sep 21, 2014 10:55 pm
+ a square root!foo on patrol wrote:Bugger!
Foo
Good week but still eating too much... Couldn't be motivated to train today so tossed up between a TT of a RR... Went with the RR. Was only looking at an easy bunch ride but then I did a silly thing by bridging up to the break... 50 kms later we we caught but was a nice workout.
Pulled something in the hamstrings pretty badly ... Hopefully won't be off the bike too long!
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Re: The training thread: How was yours? (today/yesterday/etc
Postby toolonglegs » Wed Sep 24, 2014 6:21 am
Indian summer injured would suck!!!
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Re: The training thread: How was yours? (today/yesterday/etc
Postby ni78ck » Wed Sep 24, 2014 7:08 am
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Xplora » Wed Sep 24, 2014 8:28 am
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Re: The training thread: How was yours? (today/yesterday/etc
Postby g-boaf » Wed Sep 24, 2014 2:32 pm
Why is it that I'm not liking the sound of that..Xplora wrote:Managed three solid turns last night in the 300-350w range on the Bubbler run after an epic weights session yesterday and my first hard race innings on Sunday. Feelin strong.
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