BikeErg PB Thread.

[CaseyClarke]

I noticed that SkiErg has a PB thread but BikeErg doesn’t, so I thought I’d create one. Hopefully it’ll encourage posting of some sessions here.

[optimuswolf]

I'm using Zwift but will post on here if i get a new FTP or avg power over a set time. I'm starting from a low base as my FTP is estimated at 167W on the game.

[optimuswolf]

Did the 2nd tour of watopia race on Friday....held 197W for 40 mins and apparently that is also my new FTP.

really close to my initial goal of 200W.

[johnlvs2run]

I smashed my previous 4k PB of 8:38.0 this morning.
My training has been good, so my goal was to get close to and hopefully under 8:30.
However, starting out at 2:06 pace felt okay, so I kept the pace going and picked it up to the finish.
Splits: 2:06.2 2:06.7 2:06.0 2:04.8 1:59.8 = 8:19.0 PB / 2:04.7 pace

[optimuswolf]

well done John.

i did the 3rd zwift race tonight. managed to average 207W for 30 mins which is a new record for me. placed 4th on the cat D zwiftpower ranking which was cool.

[johnlvs2run]

Optimus, thanks. That was a break through for me.

Well done to you too.

[johnlvs2run]

I smashed my previous 30 minute pace this morning by 3.2 seconds.
Splits: 2:09.1 2:09.1 2:09.1 2:08.0 2:07.4 2:03.5 = 14090 PB / 2:07.7 pace

[CaseyClarke]

PB on my ‘Round the clock’ session just now. 12 mins > 1 min / 90 secs rest between each rep. Df 137.

1:18:00 / 46913m / 1:39.7 / 82

12 mins / 7161m / 1:40.5 / 81
11 mins / 6583m / 1:40.2 / 81
10 mins / 5988m / 1:40.2 / 81
9 mins / 5397m / 1:40.0 / 81
8 mins / 4803m / 1:39.9 / 82
7 mins / 4207m / 1:39.8 / 82
6 mins / 3615m / 1:39.5 / 82
5 mins / 3022m / 1:39.2 / 82
4 mins / 2422m / 1:39.0 / 82
3 mins / 1831m / 1:38.3 / 83
2 mins / 1231m / 1:37.4 / 84
1 min / 652m / 1:32.0 / 88

Really tough workout.

[optimuswolf]

thats great casey, might try that myself. good training for the final stages of a longer race.

Not a PB as such but my FTP was upgraded in zwift to 196W, just 4W off my starting goal.

[johnlvs2run]

I did a first time 60 minute PB this morning with the goal of > 27900 meters.
My plan was 2:09.5 pace through 48 minutes, but was 3 tenths faster and then slowed by a tenth.

I tried to go faster with 10 minutes to go, but was just hanging on still 3 tenths over.
Finally, the pace picked up in the last 5 minutes, and I kept pushing it down to 1:56 by the finish.

Splits: 2:09.3 2:09.0 2:09.1 2:09.4 2:08.1 63rpm 131df = 27903 meters / 2:09.0 pace (4k +4.3)
I was empty afterwards and not able to finish my skiing. I showered, ate and laid down for 2 hours to recover.

[optimuswolf]

Fantastic John. do rest up!

its been a week or so now but i beat my initial target of getting an FTP of 2.5W/kg (200W basically).

next I've set two targets....ftp up to 2.7W/kg and climb the alpe de zwift (alpe d'huez) in less than 80 mins.

[CaseyClarke]

500m PB by 0.1 secs.

37.9 / 500 / 1:15.8 / 112

:7.5 / 100 / 1:15.0 / 112
:7.3 / 200 / 1:13.0 / 115
:7.5 / 300 / 1:15.0 / 112
:7.7 / 400 / 1:17.0 / 117
:8.0 / 500 / 1:20.0 / 106

Df 117.

[optimuswolf]

well done casey.

i held 20 mins at 3.0 w/kg in a race a few days ago so have been upgraded to 227W FTP in the game. need a new target so ive set 3.1W/kg.

improvement will be much harder to come by now.

[RR]

1:39.8 for 1000 on BikeErg,on Saturday, missed Pb by 0.4

[johnlvs2run]

I set a new PB this morning of 1:29:24.1 for 40,000 meters.
splits: 2:13.3 2:14.9 2:14.8 2:14.7 2:12.5 / average 2:14.1 136df 60rpm
I will need to have better preparation to go faster, i.e. longer reps and cooler weather.