Legends of Power

If you’ve recently started training with a power meter you might be wondering how your power output compares to some of the elite legends of the peloton. There are several different standards of power measurement e.g FTP (Functional Threshold Power), 5 second maximum power, 2 minutes max power, maximum power sustained for 30 minutes and the 1 hour power heroes. Let’s take a quick look at some of these Legends of Power.

2000+ Watts @ 24 W/Kg !?

In the TRACK SPRINTERS category it’s the 5 -10 seconds maximum power that’s important. Chris Hoy could produce an explosive finish with power figures around 2,500 Watts ! that’s 24 Watts/kg at peak power output. At the end of a Grand Tour leg team sprinters like Mark Cavendish and Marcel Kittel are required to push out 1,500 to 2,000 Watts to explode out of the pack and grab victory in the last 200 metres. For someone of Mark Cavendish’s stature that’s a remarkable 17 to 18 Watts/kg for maybe 20 seconds with a FTP around 1600 Watts !. Bear in mind that’s at the end of a 5 hour ride pushing out an average well over 200 Watts/kg.

450W @ 6.5 W/kg for 45 mins !?

To win in the mountains it’s all about sustained power for 30 minutes to an hour. There are many stories of quite remarkable power figures. The one’s you’ll find quoted most are Miguel Indurain, Chris Froome and Lance Armstrong (drugs cheat yes, but still impressive power figures). Riders like these will be sustaining a power output between 450W to 475W (6 to 6.6W/kg) – Read more at Cycling Weekly

In the 2015 Tour De France won by Chris Froome. He made his mark on Stage 10 during the the climb to La-Pierre-Saint-Martin, where Froome took the lead “It’s a about a 15.3 km climb,” said Kerrison. “Around 41.30 mins. Chris’s average for the whole climb was 414w, and a VAM of 1602 Vm/h.” Read more at CyclingWeekly

194W for 20 mins … sad isn’t it

This is me as of 27th April 2017. I have only being using a Power Meter (a 4iiii Precision on Shimano 105 crank arm) since March (thank you Evans Cycles). I’m an OK cyclist. I can average 18mph in a solo 20 mile ride if the wind is being kind. Currently Garmin connect shows my Max Power ratio as 9 Watts / kg. my Garmin Edge 820 gives me an FTP (Functional Threshold Power) of 3.14 W/kg

Tristan Haskins with his Garmin Edge 820 and 4iiii Power Meter

Over the coming months I’ll be pushing myself through some proper Power based interval sessions and hope to see some clear improvements. I’ve been riding a road bike for 5 years now and I’m no better or worse than I was back in 2012. Hopefully a planned training programme will see some improvement …

If you’re want to know what mediocre looks like … here is a POWER CURVE taken from one of my rides courtesy of Strava

Tristan Haskins Power Curve from Strava