Average drag on a 30 min session

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Dutch
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Joined: March 21st, 2021, 8:19 am

Average drag on a 30 min session

Post by Dutch » June 2nd, 2024, 5:30 pm

Just wondering if some of the more seasoned cyclists or bike erg users here can tell me what df they use on a 30 min or 20k session please. I would like an idea of what would be good to aim for, as I am now working my way up the df to get stronger legs.
My chosen df has always been about 81 on anything 4k or over but I am currently up to 100 and going about the same rpm and a quicker pace. So I am wondering what it possible. I have heard a couple people doing about 120 df in the past but really want a consensus. Thanks.
Age 54, 186cm 81kg

Dutch
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Re: Average drag on a 30 min session

Post by Dutch » June 3rd, 2024, 4:32 am

I have just gone on the c2 rankings and looked at distances from 4 k to 40k for the lead times. Only about 1 in 15 publish there workout with a df number and the average is about 160 with the highest being 191 and lowest 93 but eh majority of the 15 or so I could find were 160 to 190.
A couple of people did 78 df and a 89, but they were slower than the guys with 150 df upwards.
I can only conclude that if you have greater endurance ability and power in the legs you will go quicker. I guess that comes with training in that zone.
Age 54, 186cm 81kg

gvcormac
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Re: Average drag on a 30 min session

Post by gvcormac » June 3rd, 2024, 6:13 am

I'm hardly elite, but have about 12 million metres on the bike erg. I use DF 77 (damper 4 on my machine). If I go higher than that I get leg burn but no extra speed/power. That ends up being about 60 rpm for easy rides, and 90+ for hard ones.

Dutch
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Joined: March 21st, 2021, 8:19 am

Re: Average drag on a 30 min session

Post by Dutch » June 3rd, 2024, 6:41 am

I can relate to the leg burn for sure, hence why I used to be 81 for most things. Thanks for letting me know. Even if I put it to 84 it made a difference and I would put it back halfway through a piece to 81 df
As I got a bit stronger in squats and deads it has allowed me to go up a bit. I am only currently at 5ks with the 100 df. Only when I do 10k do I up it a little. 30 mins prob my tolerance currently on the bike erg for any df, just down to mind and fitness.
Someone had 191 for 40k lol :?
Age 54, 186cm 81kg

kini62
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Joined: December 30th, 2008, 7:09 pm
Location: Hawaii

Re: Average drag on a 30 min session

Post by kini62 » June 5th, 2024, 7:13 pm

Just go my bikeErg a few weeks ago, but I set the damper to what cadence range I want to be at. I like to keep the cadence at least 75 so for my damper at 4 on my bike.
59m, 5'6" 160lbs, rowing and skiing (pseudo) on the Big Island of Hawaii.

bullitt0347
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Joined: August 20th, 2022, 10:54 am

Re: Average drag on a 30 min session

Post by bullitt0347 » June 21st, 2024, 10:09 am

112 - 120 works very well for me.

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