I took some all time PR’s today for short power 1-3 minutes. I’m happy as these were at the end of a 3+ hour ride and on a MTB…
Did my 3rd zwift race of the week yesterday, it was a longer event so wasn’t really expecting huge watts for the duration. But it was solid, I set a 60min all time best, 266w, NP was 268 IF 0.91. The whole thing was IF 0.88 for 1:45, so really solid
1325w on my tacx sprinting…best ever indoor
Not from today, but last months. Col De Ferrier at 360W average for just top 100 Finish! The second one is a Cat 1 Climb near Grasse, France. I dropped my Mini Pump just one k away from the finish, and had to turn around, pick it up and go again. Probably lost like 30 seconds there. Still enough for 137/7000. This random guy at the Top there (Romain or something) should better watch out… 
You did 459 in a day? You still alive?
Seriously impressive stuff.
Did my first INSCYD PPD test in June this year, threshold power was estimated at 295W with a VLaMax of 0.67mmol/l/min even though I’ve been training for Olympic-half distance triathlons for 3.5-4 years now and don’t focus on short intervals (never shorter than 5’).
After a lot of FatMax rides and some 3x20’ SS sessions and so on, I managed to do a Zwift TT on the Tempus Fugit course at an average power of 317W (±4.8W/kg) for 23’30". 20’ power was 320W on the dot, had a bit of a mental dip after 20’, still held over 330W the last 1.5 minutes. So 304W FTP (±4.6W/kg) now on on average 8-8.5h of cycling per week.
Really happy to finally break 300W FTP, bought a roadbike and started training 3.5-4 years ago.
Very good numbers at your weight. Try a max effort outdoors, it should yield you 5-10 more watts at the same perceived exertion.
Thank you!
My Tacx Flow Smart only has a really small flywheel (1.6kg) so you have to (noticeably) put force through a larger portion of the pedal stroke to keep the thing going compared to outside, so there have to be a few Watts to be gained there I guess. I was using a large fan but likely outdoor there’s still something to be gained as well. I would like to do another one outdoors, but I’d rather do it on a hill with 4-6% incline or something.
Already crashed at 27mph/43kph last week with my TT bike doing intervals outside, didn’t see a pothole in time and lost control. I just have road rash and a soor shoulder but my Speed Concept needs quite a bit of work and carbon repair so I’m a bit anxious doing all-out efforts outside haha.
Outdoor intervals on the TT bike can suck (I always feel a lot more shaky on the TT, although I ride it all the time), but I think nothing is worse than TT intervals indoors. Staying in position without any side-to-side movement is absolutely horrendous.
I fully understand the negative feeling crashing gives you about riding outdoors. However, riding outdoors is a lot more effective than people think („indoor training counts as outdoor training times 1.5“). I have made the experience, that when going after PRs, finding the right piece of road etc is of course more challenging outdoors, but once you did that, power is much higher and, at least for me, I suffer much less badly.
Agreed, indoors feels a lot worse/harder in the position! I still ride >90% outside as long as the weather isn’t too bad/cold, but except for one other spot with not that much traffic, the only place I can really do them without having to soft paddle or stop paddling often is on the cycling path next to the canal which is where the accident happened haha. Roads/cycling paths here aren’t in a good enough shape to ride around 45km/h for prolonged periods of time unfortunately.
It was a 1/2 Everest, still alive but took a couple of days before I could walk up stairs.
Half everesting, that is crazy.
Did a 2*20min threshold workout today and I did it indoors, but progressed on outdoor power. Not the greatest idea ever. I went up the beautiful slopes digital Innsbruck. It got really agonizing really quickly. Something like 12 minutes into the first interval I had to promise myself, that I wouldn’t do the second interval, to not have my legs stop spinning immediately .
The final 3 minutes were pure hell. I was so bashed after 20 minutes, that I inadvertently closed Zwift right away. (Maybe my subconscious trying to prevent me from any more agony?). I re-opened Zwift to at least do a proper warm down. The route went up the other slope of Innsbruck KOM, so I said to myself to at least do this at 4W/kg, so I at least get some value out of today. 2 minutes in I saw the current leader was reachable for me, so I got motivated again, and pushed hard to snatch the KOM jerseys both ways.
The first 20 minutes were at 366 Watts (@71kg bw), which is a PB indoors (and pretty close to my best ever outdoors), and for the second interval, I got myself to do 15 minutes at 356W and the final 10
Minutes of that at 368W (which is my third best ever indoors - yet quite far off my best ever outdoors).
Pretty please with how things went, and goes to show, that the mind often times cracks earlier than the body😌.
Some more PR’s on another Zwift race.
30 sec: 719W
20 min: 315W
30 min: 308W
