1kTT

Hi All, Some power results from day 1 of the Cederberg MTB. This was my first mountainbike event with a power meter and I used it extensively to pace myself over the 3 days. My aim was not to blow up and to finish the event feeling like I could go for another couple of days. I set my target power for 275w (about 80% of my 20min threshold) and pretty much managed to hold it there on climbs and most flats. Descents pull down the normalised power readings. I weigh 77kg. It was an awesome ride- highly recommended. Day 1 was brutal with over 4 hours in the saddle for me, terrain was very sandy and rocky and temperatures were over 35c. The speed sensor wasnt working so distance shows 0 for the day. If I recall I finished the stage in 26th place, but the leaders were a good 30 mins up on me! 1st hour: Duration: 1:00:00 (1:04:36) Work: 837 kJ TSS: 61.7 (intensity factor 0.786) Norm Power: 267 VI: 1.15 Distance: 0 m Elevation Gain: 525 m Elevation Loss: 405 m Min Max Avg Power: 0 687 233 watts Heart rate: 0 175 157 bpm Cadence: 30 121 79 rpm Speed: 0 0 0.0 kph Pace 0:00 0:00 0:00 min/km Altitude: 388 639 499 m Crank Torque: 0 81.4 28.3 N-m 2nd hour: Duration: 1:00:17 Work: 896 kJ TSS: 55.7 (intensity factor 0.745) Norm Power: 253 VI: 1.02 Distance: 0 m Elevation Gain: 622 m Elevation Loss: 61 m Min Max Avg Power: 0 760 248 watts Heart rate: 139 176 168 bpm Cadence: 51 118 76 rpm Speed: 0 0 0.0 kph Pace 0:00 0:00 0:00 min/km Altitude: 545 1106 861 m Crank Torque: 0 102.2 31.7 N-m 3rd hour: Duration: 1:00:02 (1:07:36) Work: 786 kJ TSS: 46.1 (intensity factor 0.679) Norm Power: 231 VI: 1.06 Distance: 0 m Elevation Gain: 495 m Elevation Loss: 366 m Min Max Avg Power: 0 702 218 watts Heart rate: 138 173 163 bpm Cadence: 30 120 75 rpm Speed: 0 0 0.0 kph Pace 0:00 0:00 0:00 min/km Altitude: 1097 1264 1194 m Crank Torque: 0 93.9 28.4 N-m 4th hour: Duration: 59:21 (1:15:34) Work: 623 kJ TSS: 34.4 (intensity factor 0.59) Norm Power: 201 VI: 1.15 Distance: 0 m Elevation Gain: 213 m Elevation Loss: 728 m Min Max Avg Power: 0 732 175 watts Heart rate: 0 171 156 bpm Cadence: 28 119 76 rpm Speed: 0 0 0.0 kph Pace 0:00 0:00 0:00 min/km Altitude: 712 1262 1088 m Crank Torque: 0 116.6 22.8 N-m Entire workout (218 watts): Duration: 4:00:23 (5:27:19) Work: 3145 kJ TSS: 203.2 (intensity factor 0.712) Norm Power: 242 VI: 1.11 Distance: 0 m Elevation Gain: 1860 m Elevation Loss: 2282 m Min Max Avg Power: 0 760 218 watts Heart rate: 0 176 161 bpm Cadence: 28 121 76 rpm Speed: 0 0 0.0 kph Pace 0:00 0:00 0:00 min/km Altitude: 388 1264 908 m Crank Torque: 0 116.6 27.8 N-m Peak 5s (590 watts): Duration: 0:05 Work: 3 kJ TSS: n/a Norm Power: n/a VI: n/a Distance: 0 m Elevation Gain: 0 m Elevation Loss: 0 m Min Max Avg Power: 516 687 590 watts Heart rate: 102 113 108 bpm Cadence: 81 97 92 rpm Speed: 0 0 0.0 kph Pace 0:00 0:00 0:00 min/km Altitude: 426 426 426 m Crank Torque: 53.4 80.9 61.7 N-m Peak 5min (301 watts): Duration: 5:00 Work: 90 kJ TSS: 6.6 (intensity factor 0.892) Norm Power: 303 VI: 1.01 Distance: 0 m Elevation Gain: 73 m Elevation Loss: 0 m Min Max Avg Power: 75 444 301 watts Heart rate: 159 172 168 bpm Cadence: 68 97 79 rpm Speed: 0 0 0.0 kph Pace 0:00 0:00 0:00 min/km Altitude: 413 486 450 m Crank Torque: 9.5 52.3 36.6 N-m Peak 10min (289 watts): Duration: 10:00 (10:19) Work: 173 kJ TSS: 12.2 (intensity factor 0.856) Norm Power: 291 VI: 1.01 Distance: 0 m Elevation Gain: 136 m Elevation Loss: 5 m Min Max Avg Power: 0 516 289 watts Heart rate: 147 172 168 bpm Cadence: 43 111 79 rpm Speed: 0 0 0.0 kph Pace 0:00 0:00 0:00 min/km Altitude: 412 543 472 m Crank Torque: 0 73.1 35.2 N-m Peak 20min (279 watts): Duration: 20:00 Work: 335 kJ TSS: 22.8 (intensity factor 0.827) Norm Power: 281 VI: 1.01 Distance: 0 m Elevation Gain: 263 m Elevation Loss: 5 m Min Max Avg Power: 0 516 279 watts Heart rate: 147 175 170 bpm Cadence: 53 111 79 rpm Speed: 0 0 0.0 kph Pace 0:00 0:00 0:00 min/km Altitude: 412 670 539 m Crank Torque: 0 73.1 34.1 N-m Peak 60min (259 watts): Duration: 1:00:00 (1:00:40) Work: 931 kJ TSS: 62.4 (intensity factor 0.79) Norm Power: 269 VI: 1.04 Distance: 0 m Elevation Gain: 645 m Elevation Loss: 190 m Min Max Avg Power: 0 674 259 watts Heart rate: 142 176 169 bpm Cadence: 31 119 78 rpm Speed: 0 0 0.0 kph Pace 0:00 0:00 0:00 min/km Altitude: 410 963 653 m Crank Torque: 0 102.2 32.2 N-m

will do. should have it all sorted for cederberg so hopefully some power files after that. I have the power files of one of the guys I rode with at crater cruise, wil check if he is happy to post it.

sure will do when I have collected a couple. I find it very very different from road riding- more like a long time trial than racing in a bunch.

I went from Juicy 7's to Ultimates and found the Ultimates mushy and down on stopping power (despite many efforts at bleeding by LBS). Then I fitted a set of braided brake lines and they transformed the Ultimates- crisp feel and almost as much stopping power as the 7's. The look cool and are lighter so with the braided lines they are

Bruce, The 20min NP and 60min NP numbers are awesome!! Out of interest, should be collecting my MTB with recently fitted Ergomo before the weekend, looking forward to seeing what power on the MTB looks like.

I thought it was brutal, made me realise how much training is needed for the epic

Those are impressive numbers Eugene! Not sure this is hugely relevant to anything as it introduces all sorts of variables, including how you measured power. For interest sake, I weigh 76kg and my numbers are: 5 sec 1155 1 min 620 5 min 412 More interesting for me is 20 min where I am 346w. These numbers are actual power, not normalised (which affects the 5min and 20min levels). Mine are measured on an Ergomo (ie at the crank). For me it is all about your relative performance over a training period and using the power meter to train effectively on a ride.

I have a set (not for sale) and have arranged another for a mate. PM me if you want details.

Funny you ,ention Chris King's- those are the hubs in my new ZTR wheels (coming in a few weeks). My logic behind being concerned about riding my ZTR's in a multi day race is that I suspect (but dont know) that a broken spoke on a Mavic will be less damaging than on a ZTR and not finishing a stage in a multi day race is far more serious than a single stage race. Anybody have experience with broken spokes on Mavics ?

forgot to add, if you go custom, you need to make sure that you have a very good wheel builder- it makes all the difference.

Hi All, I am completely converted to power based training and so far have been focused on training at threshold power with the focus on 2hr to 4hr mountain bike races. This has seen threshold power increase from 290w to 350w over the course of the year. I am now starting to train for the Epic and was wondering how to use the power meter for this. Any of the power guru's out there have advice ? For reference, I weigh 77kg and have a 20min threshold power onf 4.6w/kg or 350w. Thanks,

I have both and I would go for ZTR Olympics, DT Swiss and Tune hubs no doubt at all. They are *much* lighter than the Mavics and have been bullet proof for 2 years (I used to weigh 86, now 76). Only issue is that because they are not true tubeless (I run them with a Stans tubeless kit and tubeless tires), you can battle to get a tire to seat when putting it on for the first time. I ended up getting a compressor for home, otherwise just take a trip to the nearest garage as you need a serious blast of air to make them seal.

Just saw this now, I have a PArlee Z1 custom. PM me if you want to come take a look

Hey Bruce, I didnt do the ride, but NP's etc are almost identical to mine (measured on my Ergomo), I am 77kg BTW. Out of interest, whats your 20min NP ? Cheers, Simon

Hi All, I have a set of the 'normal' Lightweights, the Obermeyers are slightly lighter and about 50% more expensive. Mine cost about R25k and are the most awesome wheels you can imagine. They are super stiff, weigh in at 1050g/set and have no rider weight limit. I ride mine every day except winter morning training rides and havnt had a moments hassle with them. They are a unique construction with the kevlar 'spokes' bonded to the rim and hub so there is no truing. As far as I know, nobody has ever broken a spoke unless it is in a crash. They are so tough that at one of the bike shows the Lightweight guys were challenging people to try break them with their bare hands- nobody could. I have ridden Zips and there is simply no comparison. Zips feel very soft and based on the number of broken Zips I have seen, are much more fragile. Switching from Ksyrium SL's this morning it felt like I was flying up the climbs. Lightweights are very difficult to get hold of but if anybody is interested, you are welcome to come take a look at mine and I can put you in touch directly with my dealer.

just emptied out the kids college funds, worth every cent ;-)

you need to try mine- Lightweights.

nice toys!!

thanks Peter. I know that some of the early Ergomo installations has issues with the bb not being faced 100% so gave some inacurate readings. Also I just did a firmware upgrade that seems to have cut out the one or two high power spikes I used to get.

hey bruce, those power stats are almost identical to mine (351np, 4.5w/kg for 20 mins). I finished near the front of the main bunch. I was in plenty of pain the whole time... out of interest what power meter were you using ?

Thanks, I am surprised at the results because I have seen a number of other tests where the SRM & Ergomo's outputs were for all practical (not laboratory) purposes identical. A quick google search will bring up lots of results but here is one: http://www.thebikeage.com/ergotest.htm You have got me a bit worried, are you saying that an Ergomo is not accurate enough to use for power training ?