bruce

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

Dude, I'm 40, you're 30, don't tell me you're scared!!

Computrainer, or the new CycleOps Powerbeams, but they don't have real courses yet. Will some time in the future. Trust me!!

Race: Duration: 02:15:13 Work: 2156 kJ TSS: 178.1 (intensity factor 0.889) Norm Power: 316 VI: 1.19 Distance: 98.257 km Min Max Avg Power: 0 1083 266 watts Cadence: 32 173 88 rpm Speed: 7.2 68.5 43.5 kph

Hot Foot is a well known syndrome. Google 'Cycling Hot Foot' and you'll find plenty info.

That is some serious leverage. Makes my 175cm cranks look like toothpicks. No wonder I can only get an average 215 watts Nah, unfortunately my cadence slows down proportionally, so power output is not changed much, just feels more comfortable.

185 cranks... Shew, I have to believe the people of your proportions have a mechanical advantage... Yip, and an aerodynamic & weight disadvantage.

Cool, can you post it?

I attacked from the gun up Hillsnax. Andrew jumped across, and we did a 2 man TT to the finish, not sure what the time gap to the bunch was. Looks like my FTP has improved slightly. Race:Duration: 02:21:34Work: 2604 kJTSS: 219.2 (intensity factor 0.964)Norm Power:333VI: 1.08Pw:HR: 6.51%Pa:HR: -0.70%Distance: 96.907 kmMinMaxAvgPower: 0867307wattsHeart Rate: 113171157bpmCadence: 3518285rpmSpeed: 7.475.241kphPace 00:4808:0601:28min/kmCrank Torque:0170.235.4N-mPeak 5min (428 watts):Duration: 05:00Work: 128 kJTSS: 13.9 (intensity factor 1.293)Norm Power:446VI: 1.04Pw:HR: 27.73%Pa:HR: -12.04%Distance: 2.228 kmMinMaxAvgPower: 114867428wattsHeart Rate: 113166160bpmCadence: 3510283rpmSpeed: 7.448.526.6kphPace 01:1408:0602:15min/kmCrank Torque:0170.250.2N-mPeak 20min (334 watts):Duration: 20:00Work: 401 kJTSS: 41 (intensity factor 1.109)Norm Power:383VI: 1.14Pw:HR: 24.98%Pa:HR: -45.50%Distance: 12.509 kmMinMaxAvgPower: 0867334wattsHeart Rate: 111171161bpmCadence: 3515385rpmSpeed: 6.875.237.4kphPace 00:4808:4901:36min/kmCrank Torque:0170.239N-mPeak 60min (320 watts):Duration: 01:00:00Work: 1153 kJTSS: 104.2 (intensity factor 1.021)Norm Power:352VI: 1.1Pw:HR: 0.88%Pa:HR: 0.67%Distance: 42.331 kmMinMaxAvgPower: 0867320wattsHeart Rate: 115171159bpmCadence: 3518286rpmSpeed: 9.675.242.3kphPace 00:4806:1501:25min/kmCrank Torque:0170.236.2N-m

I was initially seeded in 'A', changed to VC at number collections. Initially the results were correct, then suddenly Andrew and I were moved to 'A' again, and we had to send emails etc to sort it out!

I'll consider retiring if/when I hit the magical 5.0 - my mission can then be deemed somewhat a success!!

94.7 a couple of years back had cones the entire length of the KDorp highway.

It's quite simple, everybody knows where the gutter section in this race happens!! Get the traffic authorities to put beacons on the centre line on the section past the reserve to ensure that race tactics can happen safely.

Is a Diesel enjin!! Saw the BPM boys before the start - nice looking kit! And sweet machines as well.bruce2009-01-25 09:04:15

Second Place - damage was done in a 20min spell past the reserve. Race:Duration: 02:21:28Work: 2166 kJTSS: 194.3 (intensity factor 0.908)Norm Power:313VI: 1.23Distance: 103.515 kmElevation Gain: 987 mElevation Loss: 1278 mGrade: -0.3 % (-291 m)MinMaxAvgPower: 01110255wattsHeart Rate: 72173145bpmCadence: 2112982rpmSpeed: 097.143.9kphEntire workout (215 watts):Duration: 4:08:35 (6:23:21)Work: 3090 kJTSS: 276.3 (intensity factor 0.831)Norm Power:287VI: 1.34Distance: 176.97 kmElevation Gain: 1586 mElevation Loss: 1587 mGrade: -0.0 % (-2 m)MinMaxAvgPower: 01110215wattsHeart Rate: 64173136bpmCadence: 1512978rpmSpeed: 097.133.8kphPeak 5min (411 watts):Duration: 05:00Work: 123 kJTSS: 12.7 (intensity factor 1.234)Norm Power:426VI: 1.04Distance: 3.382 kmElevation Gain: 53 mElevation Loss: 10 mGrade: 1.3 % (44 m)MinMaxAvgPower: 0750411wattsHeart Rate: 129170161bpmCadence: 369585rpmSpeed: 0.44640.5kphPeak 20min (344 watts):Duration: 20:00Work: 413 kJTSS: 38.8 (intensity factor 1.078)Norm Power:372VI: 1.08Distance: 14.081 kmElevation Gain: 184 mElevation Loss: 90 mGrade: 0.7 % (94 m)MinMaxAvgPower: 0750344wattsHeart Rate: 123170160bpmCadence: 3610785rpmSpeed: 0.458.542.2kphPeak 30min (332 watts):Duration: 30:00:00Work: 596 kJTSS: 55 (intensity factor 1.049)Norm Power:362VI: 1.09Distance: 22.343 kmElevation Gain: 214 mElevation Loss: 205 mGrade: 0.0 % (10 m)MinMaxAvgPower: 0807331wattsHeart Rate: 132170161bpmCadence: 3012086rpmSpeed: 0.462.944.6kphPeak 60min (300 watts):Duration: 01:00:00Work: 1079 kJTSS: 91.6 (intensity factor 0.957)Norm Power:330VI: 1.1Distance: 44.617 kmElevation Gain: 384 mElevation Loss: 409 mGrade: -0.1 % (-25 m)MinMaxAvgPower: 0807300wattsHeart Rate: 123170156bpmCadence: 2612984rpmSpeed: 064.244.6kph

Hmm, probably won't be optimal for Epic type riding - not really in line with the demands of the epic. A better type of workout for the epic would be steady state riding, with short (30sec) bursts above threshold every few minutes. This would simulate the short intense efforts found in MTB when short steep gradients are encountered.

Japanese torture

Very good!

I take it the ftp test didn't go so good

Willie, there is a big difference between track and road. On the track - speed = cadence because you only have one gear. Training your legs to continue producing power at high cadence is a very important aspect of training on the track. The same does not apply to the road because of gears and the wide range of speeds and gradients. Unless there is a major problem, i.e. you are totally under or over geared, cadence is not an important metric in road riding.