12+ hour power curve

Over in this thread:

@Brennus talks about 12 and 24 hour power curves. What is yours?

I’ll start with some data from my double century. I had peak fitness of 275W FTP from 19 March 2017 thru 31 May 2017. So I made a season on TrainerRoad “Double Century Peak Fitness” with those dates and here is the power curve from the double century:

If you look at the numbers it can be a little confusing:

  • 118 watts on power duration curve for 16:25 elapsed duration
  • 150 watts average power (for 12:41:03 duration?)
  • 185 watts normalized power (for 12:41:03 duration?)

I believe the 118W power is the power including averaging 0 watts for 3 hours and 45 minutes on the stops.

So lets go with that unless someone corrects me.

118 watts average, including 0W for stops, puts 16+ hour power at 43% FTP.

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And for all rides during that 2.5 month peak fitness period, here are best powers at 1 hour intervals (taken from blue curve above):

FTP 1 hour 2 hour 3 hour 4 hour 5 hour 6 hour 7 hour 8 hour 9 hour 10 hour 11 hour 12 hour
275W 269 240 195 183 176 175 136 127 126 118 121 117
% FTP 98% 87% 71% 67% 64% 64% 49% 46% 46% 43% 44% 43%

You can see a big drop off between 6 and 7 hours, here it is:

Including 0W into the average for 6 hours and 45 minutes, that is 164W average at ~60% FTP.

Excluding the stops at 5 hours and 46 minutes, that is 191W average at 69% FTP.

Most of that ride was solo.

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185 at the 12hr mark in a solo double I did myself last year (I was shooting for 200, but faded at the end. Arguably harder, I did 10 hrs at 200w on my rollers.

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What % of FTP? And is that from PDC, including 0 watts for stops?

Nonexistent :exploding_head:

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Well so far it’s “one and done” for me :joy: Trying to psych myself up for doing 3 in 2022.

Also, I didn’t race the double century. Took it easy and enjoyed the journey.

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200 is 65%, 185 60%. I run my computer non zero, but I think the strava curve includes them? Because the actual move time was 11:40 at 200: Follow Stu on Strava to see this activity. Join for free. The roller ride I never stopped peddling except a single short bathroom break at the 7hr mark: Follow Stu on Strava to see this activity. Join for free.

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While I have done a few over 12+ hour events/rides, I have only done one with a power meter. And it was a 24 hour MTB race that I did solo. So the data isn’t very good since it includes a ton of climbing, descending (15000’ in 150 miles*), and rest breaks (does not include me giving up and sleeping since it was past the 12 hour mark :rofl:). 106 watts. I don’t know my FTP back then, but I am certain it was north of 300 (5w/kg).

*4600 meters in 240 km

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:rofl:, I can see this having a very small sample size.

It’s definitely an area where training volume is king. These days my riding is 95% done on school days, during school time and I’d not feel confident taking on a long, long race without being able to do a couple of 6hr rides a week at least.

My A-Race (100km) has just added a 100Miler event which will take north of 10hours even for the faster end of the field. I’ll report back with a very long power curve after that if I ever pluck up the courage/training opportunity for that.

From last year my 6hr NP was ~220W, I think on the road I’d be able to do that sort of effort for ~8hrs before crumbling into a ball on the side of the road.

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My best 24 hour power is nothing to brag about. 42% of FTP. No, wait…um…44%. Anyhow, always in that range.

12 hour is a little better. 62.5%. Those are just average power, though. 12hr normalize power is more like 65%. 24hr normalized power 54% of FTP.

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I love this thread. Here’s the only 12+ hour ride I’ve done recently, an Everesting last spring. And of course the goal here was not peak power, but instead literally going as easy as possible! .63 IF, which is basically the IF of any extended period throughout the day (shoutout consistent pacing!)

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@bbarrera I tell athletes that 120W over the last several hours is pretty typical for a first 12hr. I’ve seen so many 12 hour time trial power curves converge to about that number.

Anybody who wants to do some super geeky stuff…go find the nearest ultra cycling event & take a look at the course record in your category. Take the course over to BBS and crunch to figure out what power you would have to hold to equal the course record.

I’ll be it’s a number at or around 200W. If you can hold 200W for 12 hours you can be regionally pretty good.

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I did 16+ hours elapsed at 43% FTP, including zeros for all the stops. That was 12:41 moving time. And I was mostly enjoying the ride, with a little suffering in 95+ degree heat on a couple of climbs after lunch (and a case of hot foot after 120 miles or so). So it seems possible with enough mental motivation to do 40+ % for 24 hours, like you’ve done.

I’ve definitely got nothing to brag about, just a middle of the pack fifty something dude with 5+ years of cycling.

yes, how many people do a century and say 'that was so much fun I’ll do another century right now!" :rofl:

Training volume averaged 7.25 hours/week from October 16 to May event, which doesn’t seem too high. This graph starts 6 October 2016 (first day with power meter) and ends the day before the double century (20 May 2017):

A lot of 6-8 hour weeks. I think doing longer rides is more mental than physical, at least once you figure out nutrition and hydration.

With the Saturday event and an active recovery the day after, that last bar would be 22 hours.

Yes, it does include zeros. Never look at power data in Strava but have to say the power curve is nicely done. Can’t get custom dates to work in Safari but maybe its my ad blocker.

Nice route and great work out there!

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Oh, Lordy. That’s a lot of climbing for a metric century ride! Yikes.

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Nice job pacing!

The 3 hours before the last hour I was averaging 55% FTP (150W avg) and that included a 30 minute break to take off my left shoe and massage out the hot foot. And eat more real food.

The last hour was 38% FTP @ 104W but I still had plenty in the tank. The reason for slow rolling: twilight had ended, forcing me to take off my prescription sunglasses, I was back on county highways with traffic, and I felt slow rolling was safest because of tearing up (my regular prescription glasses are small and offer no protection from the wind). There is a lot of debris on the side of roads, and early that morning I had a double flat event still fresh in my mind.

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173w avg. 199w NP. for 12 hours of moving time.

175s avg. 200w NP. for 12 hours of clock time.

- TrainerRoad.

but 12 hours was just a bit more than 1/3 of that race…

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61% FTP (173w) for the 12 hours (moving), and an impressive amount of constant moving!

The longest I have done with a power meter is 9 and a bit hours and lol that includes 3hours stopped time so the ave power is down to 93w :rofl:

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Here’s mine from an Everest a few years ago. TR needs to draw the PD curve out further…
I think the little stair steps at the longer durations were due to some longer breaks at various points.
Total elapsed time for this was 33 hours.

Looking at this more closely, I’m not sure TR is showing the right data for this ride. The little spike at the end where I did an all-out effort up a really steep climb shows 219 watts average for 15 minutes when I zoom in, and that is not reflected in the PD curve.

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