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S.A.'s Vet's 35-39 Power Stats


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Hi All,

 

Here are my power stats for the S.A.'s Road Road (Vet's 35-39).  I took 8th place and was in the chasing bunch behind the break (17 seconds).  The bunch was down to about 10 riders at the end of the race.

 

Race:

     Duration:       2:58:11 (2:58:33)

     Work:           2526 kJ

     TSS:            260.4 (intensity factor 0.943)

     Norm Power:     311

     VI:             1.3

     Distance:       112.741 km

                       Min     Max     Avg

     Power:            0       896     239      watts

     Heart rate:       111     207     150      bpm

     Cadence:          30      244     79       rpm

     Speed:            0       64.6    37.9     kph

     Pace              0:56    0:00    1:35     min/km

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Lap 1:

     Duration:       24:42 (24:44)

     Work:           345 kJ

     TSS:            40.9 (intensity factor 1.005)

     Norm Power:     332

     VI:             1.4

     Distance:       16.015 km

                       Min     Max     Avg

     Power:            0       799     237      watts

     Heart rate:       128     207     155      bpm

     Cadence:          30      203     77       rpm

     Speed:            0       58.5    38.8     kph

     Pace              1:02    0:00    1:33     min/km

 

Lap 2:

     Duration:       25:20

     Work:           336 kJ

     TSS:            35 (intensity factor 0.913)

     Norm Power:     301

     VI:             1.36

     Distance:       16.244 km

                       Min     Max     Avg

     Power:            0       767     222      watts

     Heart rate:       122     172     147      bpm

     Cadence:          33      170     76       rpm

     Speed:            0       64.1    38.4     kph

     Pace              0:56    0:00    1:34     min/km

 

Lap 3:

     Duration:       25:01 (25:02)

     Work:           330 kJ

     TSS:            35.5 (intensity factor 0.929)

     Norm Power:     307

     VI:             1.37

     Distance:       16.001 km

                       Min     Max     Avg

     Power:            0       813     223      watts

     Heart rate:       111     171     146      bpm

     Cadence:          36      156     78       rpm

     Speed:            0       64.4    38.3     kph

     Pace              0:56    0:00    1:34     min/km

 

Lap 4:

     Duration:       25:42 (25:49)

     Work:           326 kJ

     TSS:            36.5 (intensity factor 0.928)

     Norm Power:     306

     VI:             1.43

     Distance:       16.026 km

                       Min     Max     Avg

     Power:            0       823     214      watts

     Heart rate:       117     170     143      bpm

     Cadence:          31      198     80       rpm

     Speed:            0       63.5    37.3     kph

     Pace              0:57    0:00    1:37     min/km

 

Lap 5:

     Duration:       25:50 (25:54)

     Work:           396 kJ

     TSS:            38.6 (intensity factor 0.955)

     Norm Power:     315

     VI:             1.21

     Distance:       16.016 km

                       Min     Max     Avg

     Power:            0       895     260      watts

     Heart rate:       114     169     150      bpm

     Cadence:          32      159     80       rpm

     Speed:            0       64.4    37.1     kph

     Pace              0:56    0:00    1:37     min/km

 

Lap 6:

     Duration:       25:38 (25:42)

     Work:           383 kJ

     TSS:            36.2 (intensity factor 0.927)

     Norm Power:     306

     VI:             1.21

     Distance:       16.099 km

                       Min     Max     Avg

     Power:            0       840     253      watts

     Heart rate:       130     171     153      bpm

     Cadence:          30      170     78       rpm

     Speed:            0       61.4     37.6    kph

     Pace              0:59    0:00     1:36    min/km

 

Lap 7:

     Duration:       25:55 (26:00)

     Work:           409 kJ

     TSS:            39 (intensity factor 0.957)

     Norm Power:     316

     VI:             1.18

     Distance:       16.296 km

                       Min     Max     Avg

     Power:            0       896     267      watts

     Heart rate:       130     171     156      bpm

     Cadence:          33      244     82       rpm

     Speed:            0       64.6    37.7     kph

     Pace              0:56    0:00    1:35     min/km

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Some interesting observations from the power numbers:

1. The first lap was very hard - I was riding above threshold (intensity factor = 1.005) and my ftp is porbably lower than what is used to calculate this.

2. Average wattage for the first lap was more than my TT on Friday, and I still had 6 more laps after that Dead.

3. After that first lap, I had to hide away for the next few laps in order to survive, so laps 2, 3, and 4 have reduced power numbers.

4. Lap 5 was when the break started opening a gap.  I had one team member with me (Lee) so I decided I would work to bring the break back and hopefully Lee would have the legs to have a go at the end, so power numbers are higher for that lap.

5. Lee punctured so I was man alone - Robby R was in the break and had 2 strong riders in the chase bunch with us - no point in me killing myself to pull them across, I had to gamble on other riders pulling it back or something happening.

6. Lap 6 I was pushing quite hard along with Stefano Madies and Mark Spencer - gap came down to around 20sec but nobody wanted to sacrifice themselves so it was stalemate and the break was allowed to go.

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Hi bruce, how hilly was the route?

 

Was it rolling in nature with short steep bumps or long drags or combinations.

 

Nice stats! Thumbs%20Up
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Thats really interesting, thanks Bruce! Is that off a Powertap, or the Ergomo Power Meter?

 

And the cadence,  max - 244? is that right?
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it would be interesting to see your training programme in the four months prior to the champs - did you ever see the same numbers in training or in races in the months leading up to champs.

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tooHot!!!! the course had three "climbs" on it - second one having a very nasty kick at the end, then a long (5km) descent to the third.  Course was fast and reasonably technical.

 

Zaskar numbers come from my new PowerTap 2.4 (wireless).  This hub uses virtual cadence (there is a cadence sensor but cadence isn't a big deal to me) so it is prone to the odd anomoly.

 

butafly my form and racing has been pretty good for the last 4 months - primarily racing, just had a bit of a hiccup with flu in the last 3 weeks.  311watts NP for 3 hours is one of the hardest races I have ever done, that is for sure.
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Bruce' date='what kind of wattage did you push on that nasty little kick???[/quote']

 

 

Lap      Climb 1                          Climb 2                     Climb 3

1          0:55 @ 506watts          0:43 @ 551watts     1:15 @ 441watts

2          1:00 @ 487watts          0:40 @ 552watts     1:19 @ 388watts

3          0:57 @ 488watts          0:40 @ 573watts     1:23 @ 410watts

4          0:57 @ 522watts          0:44 @ 551watts     1:24 @ 419watts

5          0:57 @ 522watts          0:45 @ 546watts     1:25 @ 380watts

6          1:01 @ 435watts          0:44 @ 515watts     1:19 @ 397watts

7          1:01 @ 466watts          0:51 @ 440watts     1:25 @ 367watts

 

Climb 2 is the nasty one!

 

These numbers come from eye-balling the graph so they are not all exactly from the same start to the same finish.

 
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Sorry' date=' SA's topic too long to go find results....LOL

 

Who won 35-39?
[/quote']

 

Robby Rodrigues
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nice stats bruce - still trying to get over how hard the first 8 minutes was!!!!

 

Your first 8 minutes were at 312watts (4.65watts/kg).  The problem is this at the top of your L5 zone (326watts) so you were almost anaerobic.

 

My first 8 minutes were at 366watts (4.75watts/kg).  This is middle of my L5 zone (398watts).  In fact it's closer to the bottom of my L5 level.

 

This is the difference between making the break or not - very fine margin when operating at and around your anaerobic threshold.

 

The good news is that you are not far off, you'll get there!
bruce2007-06-04 05:54:29
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Bruce

well done...!!

 

Thanks JB, definitely one of the hardest races I have ever done.

 

Did a "match" analysis on my race file earlier - if I worked it out correctly I was burning 15.77 matches/hour.  So, I was going anaerobic on average once every 4 minutes for 3 hours! Dead
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Your first 8 minutes were at 312watts (4.65watts/kg).  The problem is this at the top of your L5 zone (326watts) so you were almost anaerobic.

 

My first 8 minutes were at 366watts (4.75watts/kg).  This is middle of my L5 zone (398watts).  In fact it's closer to the bottom of my L5 level.

 

This is the difference between making the break or not - very fine margin when operating at and around your anaerobic threshold.

 

 

... and we both know how well my L5 intervals have been going!  LOL

 

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Your first 8 minutes were at 312watts (4.65watts/kg).  The problem is this at the top of your L5 zone (326watts) so you were almost anaerobic.

 

My first 8 minutes were at 366watts (4.75watts/kg).  This is middle of my L5 zone (398watts).  In fact it's closer to the bottom of my L5 level.

 

This is the difference between making the break or not - very fine margin when operating at and around your anaerobic threshold.

 


... and we both know how well my L5 intervals have been going!  LOL

 

Yup, and I know what we are going to do to fix it Evil%20Smile
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