2015 Momentum 947

[Blue Monster]

VB - 27km/h

VD - 26km/h

AL - 24km/h

 

Explains why I got dropped up Pooks hill. I started AL, and managed ave speed of 20km/h, with 3.3 W/kg.  I only realy warmed up for the big 5 at the end.

[Frosty]

Intersting stats - do you have the same for the other hills? If you do please share.

 

I am in CL so should be able to get up there at around 23km/h. I live in a estate close by the start so will go and do a few rides up there.

 

According to Strava:

1. Start - Pooks hill (2Km, 4%)
2. Heartbreak hill (0.6Km, 3%)
3. Final climb on old route (1.3Km, 3%)
4. Up to Woodmead (5Km, 2%)
5. The Wild's climb (1.7Km, 4%)
6. Jan Smuts passing Republic Road (0.8Km, 6%) - doubt it's that steep, but Strava says it it.
7. Witkoppen Road (1.7Km, 4%)
8. Lion Park climb (1.5Km, 4.4%)
9. Cedar Road (2.2Km, 4%)
10. Steyn City (1.5Km, 5%)
11. Finish (1.3Km, 4%)

 947.png

 947-2.png

Referencing a previous post with the "climbs", here are the average speeds for AL:

1. 24.4 km/h
2. 24.2 km/h
3. 30.9 km/h
4. 26.5 km/h
5. 22.0 km/h
6. 21.5 km/h
7. 33.0 km/h (26.3) - halfway up I popped, almost to a virtual stop before carrying on.
8. 36.9 km/h (this segment includes a bit of the downhill before the climb) (28.3)
9. 27.3 km/h (20.2)
10. 28.6 km/h 20.0)
11. 27.8km/h (17.7)

The red bits resulted in a 2:35 finish, vs my time of 2:44 (in blue) in AL.

[Frosty]

Explains why I got dropped up Pooks hill. I started AL, and managed ave speed of 20km/h, with 3.3 W/kg.  I only realy warmed up for the big 5 at the end.

I got dropped on Witkoppen, so my times on the last 4 hills shouldn't be taken for sake of this exercise, even though I limped home in 2:44.

[ScottCM]

I got dropped on Witkoppen, so my times on the last 4 hills shouldn't be taken for sake of this exercise, even though I limped home in 2:44.

 

So you are mortal after all.....

[Blue Monster]

I got dropped on Witkoppen, so my times on the last 4 hills shouldn't be taken for sake of this exercise, even though I limped home in 2:44.

I just had a bad start. Possibly a bit over-trained, dinner the night before with a customer also didn't help.

I think the new route had its role to play as well.

I finished strong with a 2:52.

[TALUS]

Intersting stats - do you have the same for the other hills? If you do please share.

 

I am in CL so should be able to get up there at around 23km/h. I live in a estate close by the start so will go and do a few rides up there.

 

I think you will be popped out of the back for most of the lead groups at anything below 3.5W/Kg . Surely more than 4w/kg is needed for the A,B,C lead groups. I think.

[Frosty]

So you are mortal after all.....

Mortal, no - I wore the wrong suit on the day     

[Frosty]

I think you will be popped out of the back for most of the lead groups at anything below 3.5W/Kg . Surely more than 4w/kg is needed for the A,B,C lead groups. I think.

I think it depends where you ride (front, middle or back).

3.5W/Kg should be good enough to finish with the group, but not contest the group win.

[Blue Monster]

I think it depends where you ride (front, middle or back).

3.5W/Kg should be good enough to finish with the group, but not contest the group win.

I should have been closer to 4.0W/kg, whch is what I normally would have done, but was just an off day.

I have an AL start for this year, but have included a lot more recovery to make sure I get the training benefit.

I have been riding a lot stronger this year.

[Dgas]

Referencing a previous post with the "climbs", here are the average speeds for AL:

 

• 24.4 km/h
• 24.2 km/h
• 30.9 km/h
• 26.5 km/h
• 22.0 km/h
• 21.5 km/h
• 33.0 km/h (26.3) - halfway up I popped, almost to a virtual stop before carrying on.
• 36.9 km/h (this segment includes a bit of the downhill before the climb) (28.3)
• 27.3 km/h (20.2)
• 28.6 km/h 20.0)
• 27.8km/h (17.7)

The red bits resulted in a 2:35 finish, vs my time of 2:44 (in blue) in AL.

Thanks, this really helps a lot. And thanks for putting in the effort on the map and profile. Obviously more training is needed.

[Frosty]

Thanks, this really helps a lot. And thanks for putting in the effort on the map and profile. Obviously more training is needed.

Happy to help - good luck with the training and hope you nail it on the day.

[Dgas]

Happy to help - good luck with the training and hope you nail it on the day.

 

I weigh around 88kg's, I can climb comfortably at 250 watts on long hills, Up the short steep hills I can ride at 350  to 400 watts. 2.50 is the aim for this year.

 

Are you riding the D2D on Sunday?

[Frosty]

Are you riding the D2D on Sunday?

Nope

[Dgas]

I think you will be popped out of the back for most of the lead groups at anything below 3.5W/Kg . Surely more than 4w/kg is needed for the A,B,C lead groups. I think.

When you say 3.5W/Kg you mean up the hills or for the whole race? Up the hills not a issue, keeping that up in the middle of the group on the flats for the whole race ,not so sure.

[GaryvdM]

When you say 3.5W/Kg you mean up the hills or for the whole race? Up the hills not a issue, keeping that up in the middle of the group on the flats for the whole race ,not so sure.

 

They are probably talking about their (functional threshold power)/mass.

 

Further reading: http://home.trainingpeaks.com/blog/article/what-is-threshold-power

[Frosty]

When you say 3.5W/Kg you mean up the hills or for the whole race? Up the hills not a issue, keeping that up in the middle of the group on the flats for the whole race ,not so sure.

I'd say for the whole race (3.5W/Kg * 75Kg = 262.5W), at the front of the group for most of the ride. Normalised power.

 

For the climbs, I'd say you'd need to be above 4W/Kg.

 

If I'm wrong, I'm sure the others will add their input.