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bruce

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Everything posted by bruce

  1. Was in a 6 man break that got caught on the drag strip :-( Race:Duration: 02:47:04Work: 2721 kJTSS: 233.1 (intensity factor 0.915)Norm Power:311VI: 1.15Distance: 114.375 kmMinMaxAvgPower: 01250271wattsCadence: 4618684rpmSpeed: 7.283.741kphPace 00:4308:2001:28min/km
  2. Not possible in TrainingPeaks, but as other posters have said, two files can be merged in SportTracks - not sure how they gen synchronised as I have never done it.
  3. TSB ended up at -75 at the end of the race.
  4. 103 to 130 in 8 days Apart from the walking, the portage section put serious wear and tear on my shoes - brand new Bontrager's which cost me almost R3k!!
  5. My partner had a cyst (saddle sore) removed about a week before the race. It was a bit of a gamble, bit the risk of the saddle sore getting infected was worse. The stitches were removed on the Wednesday, but the wound opened during the prologue. He changed his sitting position on the bike to try to keep off the wound, which ended up casuing him severe ITB!
  6. What do you mean by 'power' intervals. Power is required to propell the bike forward, so any interval is a 'power' interval. I suspect you are referring to low cadence/high torque intervals. I.e. high force pedalling and not high power pedalling. My suggestion is that you do 4 minute intervals on a climb, to train climbing specific efforts, and 4 minute intervals on a flat, to train that kind of 'speed' aspect. That will provide the type of stimulus that you will encounter in racing.
  7. Okay, I know you've all been waiting for this Here are my numbers from the Epic. I'm busy with the mother of all blog entries which should be done over the weekend. Enjoy! Prologue: Duration: 54:22:00 Work: 732 kJ TSS: 70.5 (intensity factor 0.882) Norm Power: 291 VI: 1.3 Pw:HR: n/a Pa:HR: n/a Distance: 16.28 km Elevation Gain: 594 m Elevation Loss: 621 m Grade: -0.2 % (-28 m) Min Max Avg Power: 0 687 224 watts Cadence: 21 124 76 rpm Speed: 0 55.2 18 kph Pace 01:05 00:00 03:20 min/km Altitude: 144 410 271 m Crank Torque: 0 166.3 28.7 N-m Stage 1 (Gordon's Bay to Villiersdorp): Duration: 06:38 Work: 4420 kJ TSS: 363.7 (intensity factor 0.74) Norm Power: 244 VI: 1.32 Pw:HR: n/a Pa:HR: n/a Distance: 116.158 km Elevation Gain: 3451 m Elevation Loss: 3110 m Grade: 0.3 % (342 m) Min Max Avg Power: 0 800 185 watts Cadence: 15 135 74 rpm Speed: 0 63.3 17.5 kph Pace 00:57 00:00 03:26 min/km Altitude: 4 1089 496 m Crank Torque: 0 177.4 24.2 N-m Stage 2 (Villiersdorp): Duration: 05:22 Work: 3518 kJ TSS: 270.9 (intensity factor 0.72) Norm Power: 237 VI: 1.27 Pw:HR: n/a Pa:HR: n/a Distance: 102.291 km Elevation Gain: 2352 m Elevation Loss: 2353 m Grade: -0.0 % (-2 m) Min Max Avg Power: 0 780 187 watts Cadence: 15 137 75 rpm Speed: 0 58.6 19 kph Pace 01:01 00:00 03:09 min/km Altitude: 203 573 336 m Crank Torque: 0 192 24.2 N-m Stage 3 (Villiersdorp to Greyton): Duration: 04:39 Work: 2442 kJ TSS: 222.4 (intensity factor 0.691) Norm Power: 228 VI: 1.57 Pw:HR: n/a Pa:HR: n/a Distance: 68.915 km Elevation Gain: 2444 m Elevation Loss: 2601 m Grade: -0.2 % (-157 m) Min Max Avg Power: 0 764 145 watts Cadence: 16 139 74 rpm Speed: 0 69.8 14.8 kph Pace 00:52 00:00 04:04 min/km Altitude: 221 984 494 m Crank Torque: 0 174.6 19.1 N-m Stage 4 (Greyton): Duration: 05:55 Work: 4207 kJ TSS: 330.8 (intensity factor 0.748) Norm Power: 247 VI: 1.25 Pw:HR: n/a Pa:HR: n/a Distance: 119.783 km Elevation Gain: 3336 m Elevation Loss: 3336 m Grade: -0.0 % (-17 m) Min Max Avg Power: 0 686 197 watts Cadence: 16 139 74 rpm Speed: 0 73.9 20.3 kph Pace 00:49 00:00 02:57 min/km Altitude: 165 653 285 m Crank Torque: 0 186.7 25.7 N-m Stage 5 (Greyton to Grabouw): Duration: 05:36 Work: 4152 kJ TSS: 302 (intensity factor 0.733) Norm Power: 242 VI: 1.18 Pw:HR: n/a Pa:HR: n/a Distance: 115.228 km Elevation Gain: 2930 m Elevation Loss: 2853 m Grade: 0.1 % (78 m) Min Max Avg Power: 0 666 205 watts Cadence: 16 130 75 rpm Speed: 0 68.4 20.6 kph Pace 00:53 00:00 02:54 min/km Altitude: 43 587 311 m Crank Torque: 0 195.7 26.7 N-m Stage 6 (Grabouw): Duration: 04:46 Work: 3211 kJ TSS: 236.7 (intensity factor 0.704) Norm Power: 232 VI: 1.24 Pw:HR: n/a Pa:HR: n/a Distance: 85.284 km Elevation Gain: 2250 m Elevation Loss: 2262 m Grade: -0.0 % (-13 m) Min Max Avg Power: 0 823 187 watts Cadence: 16 131 75 rpm Speed: 0 68.5 17.9 kph Pace 00:53 00:00 03:22 min/km Altitude: 115 541 329 m Crank Torque: 0 163.4 24.1 N-m Stage 7 (Grabouw to Laurensford): Duration: 3:44:29 (3:46:23) Work: 2436 kJ TSS: 198.5 (intensity factor 0.728) Norm Power: 240 VI: 1.33 Pw:HR: n/a Pa:HR: n/a Distance: 62.498 km Elevation Gain: 1855 m Elevation Loss: 2054 m Grade: -0.3 % (-199 m) Min Max Avg Power: 0 704 181 watts Cadence: 15 125 75 rpm Speed: 0 68.8 16.6 kph Pace 00:52 00:00 03:37 min/km Altitude: 93 777 392 m Crank Torque: 0 159.7 23.1 N-m
  8. There used to be a very good shop on Oxford Rd in Randburg, not sure if it is still there.
  9. I'm here, I'm here!! I have Andrew's file from the ride and will post some analysis on it. Comparison with his solo break at 94.7 last year, as well as his 2 man TT with me at Berge en Dale - just need to find the time to do it! Back in the office today after a few days away and work issues are intruding! In summary though. Our plan was to attack on the Smitswinkel turn, i.e. about halfway up when the road turns and we get a tailwind. I was planning to go first, but Gary Mareschia beat me to it and he attacked first and opened a big gap. Andrew went next, and bridged to Gary. So I just went a solid temp up the climb to see would next try to get across, planning to jump on their wheel and get pulled across. Nobody seemed to be able to go because when I got to the top of the climb I was left with 2 others and everybody else had been dropped, never mind trying to bridge. At that point Andrew and Gary had a good 100m gap and were nailing it. The one non-lab rider with me made a good attempt to bridge, with Issy and myself sitting him, but was not successful. Eventually the first chase bunch caught us and we sat in watched the boys trying to reel in Gary and Andrew. Gary popped, but Andrew carried on solo. In those conditions, with a predominant tail wind, the guys in the chase would have had to match Andrew in terms of power because there wasn't much shelter. So I knew they wouldn't be able to catch Andrew. Will post some stats when I get a chance.
  10. Hmmn, why are they dragging Ali into this??bruce2009-03-05 12:04:26
  11. Correct. Sastre made a point. Still wonder why they're not widely used though...Agree with you on taller riders being better suited to 29ers. Probably because they're damn expensive and Lance doesn't ride em Probably because 1 win in 100 tours is not really stats that prove anything. Had he not been using them, would he have come second? Who knows? Some research I sponsored (a power meter) at Rhodes showed absolutely no difference.
  12. There really should be a rule that you shouldn't be allowed on the interwebs when you are drunk. You have to blow in the breathalizer when you log on!!
  13. Nope, I think the slight difference in w/kg at threshold would account for 1.5min on a 45min climb.
  14. For what duration? 10sec intervals typically target neuro-muscular power 1min intervals target anaerobic capacity 5min intervals target ventilatory threshold (VO2Max) 20min intervals target lactate threshold 5min intervals will improve power at lactate threshold, gains are rapid but gains also plateau quite quickly Focused lactate threshold improvement is done through sub-threshold riding (around 95% of threshold) for durations of 20 minutes or more. The longer the duration, the lower the percentage of lactate threshold that can be maintained.
  15. Rider 1: PPO = 293w (4.09w/kg) pLT = 173w (2.41w/kg) Weight = 71.5kg Rider 2: PPO = 355w (4.06w/kg) pLT = 205w (2.34w/kg) Weight = 87.5kg So Rider 1/Rider 2: PPO = 4.09/4.06 = 1.007 i.e 0.7% better pLT = 2.41/2.34 = 1.0299 i.e. 2.99% better Given that the difference between CP20 (20min max power) and CP60 (60 min max power) is typically 5%, you see why Rider 1 can climb a lot longer than Rider 2. This is just working off lactate turnpoint and assuming both riders have similar lactate tolerance.
  16. The power numbers specified here are 'Peak Power Output' which is usually the term used for Power at VO2Max (pVO2Max). What test was performed? Most likely Conconi. A much better predictor of performance is power at lactate threshold. This can change significantly with training, whereas pVO2Max changes less. Power at lactate threshold is some percentage of pVO2Max and various significantly. So: 1. Both riders should do a longer duration TT test to see the true difference in performance ability. 2. Both riders are similar potential, but the better rider's lactate threshold is a higher percentage of his VO2Max.
  17. Advice that has been given to me is not to buy a FS under R20k.
  18. What, can't you guys spin that fast?? @Jason, yes, I failed miserably in my designated task today, I was supposed to split the bunch on the Heidelberg hills
  19. Wednesday Engen2Engen riders are harder. Only stat of note is 1 minute power. Race:Duration: 02:53:26Work: 2387 kJTSS: 190.3 (intensity factor 0.811)Norm Power:288VI: 1.26Distance: 116.732 kmMinMaxAvgPower: 01233229wattsCadence: 3419687rpmSpeed: 8.367.340.3kphPace 00:5307:1401:29min/kmCrank Torque:0134.325N-mPeak 1min (585 watts):Duration: 01:00Work: 35 kJTSS: 4.4 (intensity factor 1.633)Distance: 553 mMinMaxAvgPower: 302799585wattsCadence: 709277rpmSpeed: 28.940.433.2kph
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